When it comes to hockey conditioning, long distance running isn’t the answer. While running can be beneficial in certain aspects of the game, relying solely on long distance running to prepare for the season can actually do more harm than good. From my own experience, I can remember my parents driving me to Wilcox Sask in the middle of July for a week-long hockey camp at Notre Dame. On day two of the camp, we were stuck running a 2-mile run that had to be done in 15 minutes. In a game of short bursts, does long-distance running really help?
The Misconception of Long Distance Running for Hockey Conditioning
Many hockey players, coaches, and trainers have long believed that long distance running is the key to building endurance and conditioning for the sport. The idea is that by running for extended periods of time, players can increase their cardiovascular fitness, improve their overall stamina, and ultimately enhance their performance on the ice. However, this belief is a misconception that fails to take into account the specific demands of the game.
Hockey is a sport characterized by short, intense bursts of activity followed by periods of rest. Players need to be able to sprint, stop, change direction, and accelerate quickly in order to be effective on the ice. Long distance running, on the other hand, primarily trains the slow-twitch muscle fibers used for sustained endurance activities. While it can certainly improve cardiovascular fitness, it does not adequately prepare players for the quick, explosive movements required in hockey.
In fact, relying solely on long distance running for hockey conditioning can actually be detrimental to a player’s performance. The repetitive nature of long distance running can lead to overuse injuries and muscle imbalances. It also does not target the specific muscles used in hockey, such as the hip flexors, glutes, and core. As a result, players may find themselves lacking the power, agility, and quickness necessary to excel on the ice.
Instead of relying on long distance running, hockey players should focus on training methods that mimic the demands of the game. High intensity interval training (HIIT), sprint drills, agility exercises, and resistance training are all more effective ways to improve hockey-specific conditioning. These methods help players develop explosive power, improve speed and agility, and build muscular strength and endurance. By incorporating these types of exercises into their training routines, players can better prepare themselves for the physical demands of hockey and maximize their performance on the ice.
The Importance of Short Bursts in Hockey
Hockey is a game of quickness, agility, and explosive power. Unlike sports like soccer or basketball, where players have more time to strategize and make decisions, hockey requires split-second reactions and rapid movements. It’s all about short bursts of intense activity, followed by brief periods of rest.
Short bursts of speed and power are crucial in hockey for a number of reasons. Firstly, they allow players to outmaneuver opponents and create scoring opportunities. A quick burst of speed can help a forward get past a defenseman and go one-on-one with the goalie. It can also help a defenseman catch up to an opposing forward and prevent a breakaway. The ability to accelerate quickly and change direction suddenly is a game-changer in hockey.
Additionally, short bursts of energy are essential for defensive play. Players need to be able to quickly close the gap on an opponent, block shots, and make timely checks. This requires explosive power and agility, as well as the ability to recover quickly after exerting a burst of energy.
Furthermore, short bursts of activity in hockey are physically demanding. They engage different energy systems in the body, primarily the anaerobic system. This system provides the burst of power and energy needed for quick movements and high-intensity plays. Training for short bursts of activity helps improve this anaerobic capacity, allowing players to sustain their performance throughout a game.
Different Types of Hockey-Specific Training Methods
When it comes to hockey conditioning, it’s important to focus on training methods that specifically target the demands of the game. Here are some different types of hockey-specific training methods that can help players improve their performance on the ice:
1. High Intensity Interval Training (HIIT): HIIT involves short, intense bursts of activity followed by brief periods of rest. This type of training mimics the stop-and-go nature of hockey and helps improve anaerobic capacity. Players can incorporate exercises such as sprints, shuttle runs, and box jumps into their workouts to enhance their speed, agility, and power.
2. Sprint Drills: Sprint drills are another effective way to improve speed and acceleration on the ice. These drills can include quick starts, shuttle runs, and timed sprints. By practicing these drills regularly, players can develop the explosive power needed for quick bursts of speed during a game.
3. Agility Exercises: Agility exercises are crucial for improving lateral movement, quick changes in direction, and overall agility on the ice. Cone drills, ladder drills, and plyometric exercises can all help players enhance their agility and maneuverability during a game.
4. Resistance Training: Incorporating resistance training into a hockey conditioning routine can help players build muscular strength and endurance. Exercises such as squats, lunges, deadlifts, and core exercises can all help strengthen the muscles used in hockey and improve overall performance on the ice.
By incorporating these different types of hockey-specific training methods into their workouts, players can better prepare themselves for the physical demands of the game. Rather than relying on long distance running, focusing on these methods will help enhance speed, agility, power, and overall performance on the ice.
Benefits of Hockey-Specific Training Methods Over Long Distance Running
Hockey-specific training methods offer several advantages over long distance running when it comes to improving performance on the ice. Here are some of the key benefits:
1. Improved Speed and Power: Hockey requires quick bursts of speed and explosive power. Hockey-specific training methods such as sprint drills and HIIT can help players develop the necessary speed and power to outmaneuver opponents, create scoring opportunities, and make defensive plays. These exercises focus on developing fast-twitch muscle fibers, which are crucial for explosive movements.
2. Enhanced Agility and Maneuverability: Agility is a crucial skill in hockey, and hockey-specific training methods such as agility exercises and plyometrics can significantly improve a player’s ability to change direction quickly and move laterally on the ice. By incorporating these exercises into their training routines, players can enhance their maneuverability and become more effective in evading opponents and maintaining possession of the puck.
3. Increased Muscular Strength and Endurance: Resistance training, a key component of hockey-specific training, helps players build muscular strength and endurance. Exercises such as squats, lunges, deadlifts, and core exercises target the specific muscles used in hockey, such as the hip flexors, glutes, and core. This leads to improved stability, power, and overall performance on the ice.
4. Specific Conditioning for Hockey Demands: Hockey-specific training methods target the specific demands of the game, which involve short bursts of intense activity followed by periods of rest. Unlike long distance running, these methods train the energy systems required for hockey, such as the anaerobic system, which provides the burst of power needed for quick movements. By training in a way that mimics the demands of the game, players can improve their overall conditioning and perform at their best for the duration of a game.
In summary, hockey-specific training methods offer numerous advantages over long distance running. They improve speed, power, agility, and endurance in a way that directly translates to improved performance on the ice. By incorporating these methods into their training routines, players can maximize their potential and become more effective and successful in the game of hockey.
Tips for Incorporating Hockey-Specific Training into Your Workout Routine
When it comes to incorporating hockey-specific training into your workout routine, there are a few key tips to keep in mind. These tips will help you optimize your training and ensure that you are effectively preparing for the demands of the game:
1. Prioritize short bursts of activity: Remember that hockey is all about short, intense bursts of activity followed by periods of rest. When designing your workouts, focus on exercises and drills that mimic these demands. Incorporate sprint drills, agility exercises, and high intensity interval training (HIIT) into your routine to improve your speed, power, and overall conditioning.
2. Include resistance training: Resistance training is an important component of hockey-specific training. Incorporate exercises that target the specific muscles used in hockey, such as squats, lunges, deadlifts, and core exercises. This will help you build muscular strength and endurance, which are essential for success on the ice.
3. Incorporate plyometric exercises: Plyometric exercises are explosive movements that help improve power and agility. Include exercises such as box jumps, lateral jumps, and medicine ball throws in your routine to enhance your ability to change direction quickly and move laterally on the ice.
4. Don’t forget about recovery: Rest and recovery are crucial for optimal performance. Make sure to include rest days in your training schedule to allow your body to repair and rebuild. Additionally, incorporate techniques such as stretching, foam rolling, and proper nutrition to aid in recovery and prevent injuries.
5. Stay consistent and be patient: Consistency is key when it comes to training for hockey. Stick to your routine and don’t get discouraged if you don’t see immediate results. It takes time and dedication to improve your conditioning and performance on the ice. Stay committed to your training and trust the process.
By following these tips and incorporating hockey-specific training methods into your workout routine, you will be able to enhance your speed, power, agility, and overall performance on the ice. Remember to always listen to your body and make adjustments as needed. Good luck!
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