Physical Tools of A Hockey Player

Physical Tools of a Hockey Player
 
Endurance
Aerobic capacity is the maximum rate at which an athlete can produce energy through oxidation of energy resources. In layman’s terms it is the ability to sustain a physical activity for a lengthened period of time. There is muscular endurance (how many times can you bench press a specific weight before total exhaustion) and cardiovascular endurance (how long can you run at a certain pace, how many springs can you do in a prescribed amount of time). It is the building block for all other fitness parameters. The 20-meter shuttle run test is used to evaluate endurance.
 
From Hockey Canada:
20m Leger Shuttle (Beep) Test
  • The 20-meter shuttle run is a simple test that gives a good estimate of maximum oxygen uptake (V02) or aerobic endurance. Running the shuttle test using the CD version is the best way to eliminate possible variation of speed.
 
  • The test is simple to administer. A portable (loud) stereo, an authentic version of the test on CD, cones or markers and a measuring tape is all that is required. Measure out 20 meters using cones at either end for markers. Create lanes for the players to run with at least 1 meter separating each player. The testing area should be a consistent even non-slip surface. Allow 5 meters at either end of your 20 meter grid for a safe exit. The CD player should be placed close to the testing area, make sure all the players can hear the test.
 
  • There are clear instructions on the CD itself. Let the players listen to the instructions prior to each test. During the test be prepared to record the final stage number the player attained. Be firm with your marking, don’t let the players cheat the line. This test involves continuous running between two lines 20 meters apart in time to recorded beeps. The athletes stand in between their two cones, facing the second line or cones at the opposite end of the 20 meter zone.
 
  • The speed at the start is quite slow. The athletes continue running between the two lines, turning when instructed by the recorded beeps. After approx. one minute, a sound indicates an increase in speed and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must still run to the line, turn and try to catch up with the pace before the next ‘beep’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the athlete fails to reach the line for two consecutive beeps.
 
Strength
The maximum force that a muscle or muscle group can generate is known as strength. The strength-to-mass ratio directly reflects and athlete’s ability to accelerate. If, after training, an athlete increases body mass by 15 percent but increases force capacity by only 10%, the strength to mass ratio and thus the athlete’s ability to accelerate is reduced.
 
Two tests can be used to evaluate strength. Chin-ups of 14 or more are expected at the NHL level using total extension of elbows to bring the chin above the bar. Hand position is so the palms are facing you and are shoulder width apart. No swinging is allowed. Only correct form is counted. Sanding broad jump is the second test with the NHL standard being a jump of 10 feet or longer.
 
Power
Power is the time rate of doing work. Work is the product of the force exerted on an object and the distance the object moves in the direction in which the force is exerted. The standing broad jump and vertical jump are often used to evaluate this area. A jump of 24 inches is considered average at the professional level. 
 
Speed
Speed is the ability to displace your body per unit time and is typically as the time taken to cover a fixed distance. A three-lap skating test with a 45-second rest followed by another three laps is often used to evaluate speed and endurance. Players must skate around the nets. Each lap is timed. After the third lap players are allowed 45 seconds rest followed by another three laps. Lap times and times for each set of three are evaluated.
 
Agility
Agility is the ability to stop, start, start and change the direction of the body and body parts rapidly in a controlled manner. The three-meter shuttle run is used to evaluate agility. Cones are placed three meters apart. You start in the middle and try to see how many times you can touch each cone in a 15-second period. It is important to wear good shoes and to have a solid, dry surface to perform this test on. The NHL standard is 18 touches in 15 seconds.
 
Flexibility
Flexibility is defined as the ability to move a limb about a body joint. While often overlooked by young athletes, flexibility is important for ice hockey players in that it helps to prevent injuries while allowing a player to execute complex moves that require great range of motion and react quickly to the puck and other players. The most accurate tests of flexibility are those in which a goniometer is used to measure the actual degrees of rotation of the various joints.
 
Control, Balance & Proprioception
Control, balance and proprioception are intertwined and can be best described by the following definitions:
 
  • The ability of a muscle to respond to abnormal positions and situations.
  • To be able to control the entire body with athletic movements. For example, the ability to control the lower abdominals while performing lower-extremity exercises.
  • To be able to disassociate moves between the lower extremity and core.
 
Body Composition
This refers to the relative proportion by weight of fat and lean tissue. Based on the most successful players and standards set around the NHL, by way of skin-fold test measurements, NHL players are expected to fall within the range of eight to 10-percent body fat.
 
Symmetry
Symmetry of the body means to have one side of the body as strong as the other or to have one group of muscles as strong as the opposing muscles. This includes right-left, front-back and upper-lower. The triple single-leg hop test is used to measure symmetry. With this test we look at the total distance covered and right is compared to left. Each leg should cover the same amount of distance with the player attempting to cover as much distance as possible. Twenty-six feet per side is the NHL standard.
 

Hockey Fitness

No sport requires the same type and level of fitness that hockey does. Hockey fitness is the ability to practice day in and day out at game tempo. Players should strive through their off-season conditioning programs to reduce the chance of injury while being able to showcase their hockey skills during tryouts, training camp and preseason practice. This can only be accomplished by working hard in the spring and summer and coming into training camp in great shape both in terms of the individual components of fitness and overall hockey fitness. The best way to accomplish this is by training the entire body in a way that maximizes the use of muscles and movements required by hockey under the guidance and supervision of a certified coach or by following a program provided by a certified strength and conditioning expert.

Off-ice training is imperative until about four weeks prior to the opening of preseason practice at which time on-ice training is most beneficial. On-ice training can take place earlier in the process, but the focus should be on getting bigger, stronger, faster and more explosive during the off-ice phase of training. Too much time on the ice means the off-ice component is ignored or takes a back seat can be detrimental. At some point you want to be able to let the muscles you use throughout most of the year to practice and play in all those games rest and then be rebuilt through off-ice training. Professional players don’t even skate 12 months out of the year. Even the best take time off for active rest and recovery.

This can get a little tricky for players ages 16 and up who might have to ramp up for a mid-summer tryout camp to make a higher-level junior team. Players in these situations should meet with a certified strength and conditioning coach for a consultation that will determine the proper schedule for rest and training that will allow the player to perform to the best of his or her ability at the summer camp and then peak as he or she enters training camp and moves into the season.

A couple of local recommended strength and conditioning coaches on both sides of the Potomac:
 
Virginia
Top Tier Training – Jonathan Sucese
585-319-0633
 
Maryland
Brandon Huggins – NCAA Division I Strength & Conditioning Coach
Top Athlete Training
860-940-4530