Health & Safety Resources

ON-ICE CONDITIONING

Ice hockey is a demanding sport.  The season is very long, the off season very short.  The conditioning program during the off season has been well described.  It is important to maintain conditioning during the season.  Unfortunately, conditioning during the season is often overlooked, leading to performance lapses at the end of games (especially later in the season).   Game situations do not maintain aerobic fitness during the long season.  The in-season program should include some off ice conditioning to maintain strength and aerobic conditioning, and regular on-ice drills to work on skating power and endurance, both anaerobic and aerobic.

Evidence exists that season play maintains or allows gains in anaerobic endurance (short bursts).  But there is no gain or a slight loss of aerobic conditioning (longer endurance). 

Physiological profiles of high level hockey players document the importance of muscular strength, skating speed, anaerobic power and endurance and aerobic endurance for proficient play.  Gains in strength occur during off season strength programs, usually weight lifting.  Aerobic conditioning comes from running, roller blade training or cycling, again usually during the off-season.  Difficult training during the season can increase muscle fatigue that does not have enough time to fully recover between a vigorous practice and game schedule.   It is necessary to vary training during the season to prevent this from occurring, yet still provide enough challenge to condition.

Each practice should incorporate some form of aerobic conditioning.  Most regular practices, through drills and scrimmages, will continue to maximize anaerobic conditioning.  Prolonged skating, at a moderate to high level is best to add aerobic endurance.  This can be supplemented by cycling depending on the ice availability.  Lengthy skating can be accomplished by “ladders”.  Skaters start at the goal line.  They skate goal line to blue line, back to goal line, then to the red line, and back to the goal line.  Continue this routine, each time progressing to the next line.  Once goal line to goal line is completed, the drill can progress around the net to the goal line and back, then again the next blue line around the net and back, and continue the progression.  This can take up to three minutes.  Cool down skate of several laps can ensue. 

On another day, skating the circumference of the rink with speed, direction (clockwise and counter clockwise) and reverse direction (backward) changes at the blow of a whistle is not only a good warm up, but if long enough and controlled, can work on aerobic conditioning.  Adding interval starts and stops helps with power acceleration but continuous movement will keep the heart rate up and provide the needed conditioning.  Use your imagination and vary the activity to maintain interest and challenge.  Have your players divide up into twos or threes.  Have them use the entire ice surface and with continuous skating while passing the puck between them.  When the whistle blows, they leave the pucks at center ice and skate a lap at full speed, and then resume the passing drills. 

Plyometric skating can provide a heavy workout for endurance while working on power.  Skaters can use two hockey sticks to pull a player dragging behind on their knees for several minutes, then change places.  An alternative is to attach elastic sport cord to the boards and have the players place this around their waist and skate away from the boards against it. 

The important things to remember are to continuously challenge the athletes.  Push them to maximize conditioning, but always allow days off and time for muscle recovery.  Vary the work outs to use different muscle groups and maintain interest. Remember that tired, listless practice/game performances at midseason or end of season may not be indicative of a declining level of conditioning but of staleness.  Players may need a day off and not a harder practice.  Try to incorporate fun into the workouts.  Have a great season.

For further information on this article or for priority appointments for sports injuries please contact Henry Ford Center for Athletic Medicine at 313-972-4216.

For more information please call Kelly Koralewski, Henry Ford Health System Center for Athletic Medicine, at 313-972-4167.

Henry Ford Health System’s Center for Athletic Medicine offers a comprehensive approach to sports medicine, including surgical and non-surgical care, sports rehabilitation, injury prevention, and performance enhancement programs.  The HFHS treatment team includes sports medicine fellowship trained orthopedic surgeons, sports medicine fellowship trained primary care physicians, as well as certified athletic trainers and physical therapists.  These health care professionals are supported by the HFHS nationally recognized bone and joint research facility, including the prestigious Herrick Davis Motion Analysis Lab.  HFHS is proud to be health care providers to the Detroit area’s premier sports programs including professional, collegiate, and high school athletes.