"TRAINER TALK" ARTICLES

		Concussions in Hockey by Pat Clayton
		Hydration
		Game Performance Skating
		Off Ice Fitness Related To Skating

HEALTH CANADA'S FITNESS GUIDE
	ON-ICE magazine is encouraging an active lifestyle through the game of hockey and a variety of other sports. Get active your way: at home at school at work at play on the way that's active living!
This is all described along with the benefits of physical activity in the Physical Activity Guide. Get your own copy of Health Canada's Physical Activity Guide
WATER The most important but t he most often neglected nutrient!
DID YOU KNOW...? * About 60% of our body weight is water and our need for water increases greatly with exercise. * Sweat acts as our body's "air conditioner" and needs to be replaced, or our performance is affected. * Adequate fluid intake before, during and following exercise is critical in preventing dehydration. * Dehydration symptoms include headache, irritability and fatigue. * DO NOT use thirst as the gauge for your body's water needs. * Consume cool fluids in small volumes at regular intervals to restore body weight.   FLUID INTAKE SCHEDULE   HOW MUCH? 1 cup (500 ml) WHEN? 2 hours before exercising. HOW MUCH? 2/3 - 1 1/4 cup (150 - 300 ml) WHEN? 15 - 20 min. intervals during exercising. For Exercise lasting less than 60 minutes, water is the best replacement. For Exercise lasting greater than 60 minutes, dilute glucose and electrolyte solutions REMEMBER... Sports Drinks should be made up of glucose, glucose polymer, and sucrose solutions providing 2.5% to 10% glucose. Drinks containing more than 10% carbohydrate may inhibit fluid replacement and cause nausea, diarrhea, and cramps. Prepared by: Sports Nutrition Specialists SNS - Sport Nutrition Specialists - Adapted from the Sport Nutrition Resource Manual 2nd edition. If you require more information please call us at: SMCA 780-415-0815 website address: The Sport Medicine Council of Alberta  e-mail address: The Sports Medicine Council of Alberta Back to Top?

GAME PERFORMANCE SKATING

Hockey striding has a single and double support phase. Propulsion starts at the beginning of the single support phase, with the majority of propulsion taking place during the double support phase. Hockey players spend a lot of time on the ice gliding on two feet. The gliding is interspersed with striding characteristics such as low, medium and high intensity skating and gliding and crossover turns. Balance on one skate is not important for hockey players, because they never do this during a game. A hockey player should maintain a position of bent ankles, knees, hips and trunk leaning forward.

A.Skating is bi-phasic: 1) single support phase and 2) double support phase (Marino, 1977).

B.The single support phase is also called the gliding phase and the double support phase is also called the propulsion phase. Propulsion starts during the single support phase and ends in the double support phase (Marino, 1977).

C.Bracko (1998) identified the skating characteristics used by NHL forwards, and the time and frequency of the characteristics, during a game:

D.Hockey "performance" skating is characterized by a lot of gliding (40% of time spent on ice), interspersed with short bouts of low, medium and high intensity skating and "cruising" strides which last 1 - 3 seconds with more left (gliding and x-over) turns than right turns (Bracko, 1998).

E.The same study showed that the most common skating characteristic sequential pattern for thirty seconds after the start of play, was as follows:

1. Struggle for Puck/Position -	2 seconds
2. 2 Foot Glide (Gliding Left Turn - Gliding Right Turn)	2 seconds
3. Cruise Stride (Left Crossover Turn)	1 second
4. 2 Foot Glide (Gliding Left Turn)	2.5 seconds
5. Cruise Stride (Left Crossover Turn)	1 second
6. 2 Foot Glide (Gliding Left Turn)	2.5 seconds
7. Cruise Strides (Right Crossover Turn)	1 second
8. 2 Foot Glide (Gliding Left Turn - Gliding Right Turn)	2 seconds
9. Struggle for Puck/Position	2 seconds
10. Medium Intensity Skating (Left Crossover Turn)	2.5 seconds
11. 2 Foot Glide (Gliding Right Turn)	1.5 seconds
12. Medium Intensity Skating (Right Crossoever Turn)	1 second
13. 2 Foot Glide (Gliding Left Turn - Gliding Right Turn)	1.5 seconds
14. Cruise Strides	1.5 seconds
15. Low Intensity Skating (Left Crossover Turn)	3.5 seconds
16. 2 Foot Glide (Gliding Left Turn)	2.5 seconds

Very little time is spent on one foot. During low intensity skating, only .44 sec. is spent on one foot, medium intensity skating = .32 sec. and high intensity skating = .26 (Marino, 1977). In one unpublished study (Bracko, 1990), out of 25 elite players (Canada Cup) analyzed, only one player spent more than one second on one foot.

Balance on one foot appears not to be an important performance skating factor for hockey players. A two foot glide position is an important performance characteristic and is the basis from which all other skating characteristics are derived.

All skating characteristics evolve from a two foot glide position. The ability to move into other skating characteristics from a two foot glide position is important for hockey players as the nature of the game is stride - glide - stride - glide (Bracko, 1998).

Performance enhancement programs should emulate game performance skating. Game performance skating is characterized by : gliding - striding - turning - gliding - striding - turning, etc.

There is a lot of skating and maneuvering while under the influence of stick and/or body contact which increases energy expenditure and may cause fatigue more so than simple high intensity skating (NHL forwards engage in high intensity skating 5% of the time on the ice.)

For further information please visit their web site at: http://www.hockeyinstitute.org/x_intro.htm

Reprinted with permission from the Institure for Hockey Research. "The Science of Hockey" by Dr. Michael R. Brako, Sports Physiologist

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OFF ICE FITNESS RELATING TO SKATING

The off-ice fitness variables that have consistently been found (by research) to predict skating speed and acceleration for male and female hockey players of any age and skill level include: vertical jump height and 40 yard dash time. (Blatherwick, 1989, Blatherwick, et al, 1985, Bracko, 1997, Bracko, 1999 and Mascaro, et al. 1992)

Vertical jump can be enhanced by performing plyometrics or jump training. In addition to vertical jump and 40 yard dash, other off-ice fitness variables that predict skating performance include (Bracko, 1997):
- Push-ups/minute
- Sit-ups/minutes
- Hamstring Flexibility

This is not to say however, that if a hockey player increases his or her vertical jump height, 40 yard dash time, push-ups and sit-ups/minute and hamstring flexibility, he or she will automatically become a better skater.

IMPROVE SKATING PERFORMANCE BY SKATING!

It is important to understand that skating is a very complex motor skill. High performance skating takes many years to acquire. Therefore, the research evidence which will be presented later on this page, indicates that at young ages, improvements in fitness do not have a drastic impact on skating performance. This means that, at a young age, the best way to improve skating performance, is to skate. A strength and conditioning
program will help with strength, power and endurance which can enhance performance.

A hockey player has to first of all become a proficient skater and to be able to coordinate his or her movement patterns, before off-ice fitness will make drastic improvements in skating ability.

SKATING LIKE YOU SKATE IN A GAME

Now remember, the best way to improve skating is to skate like you skate during a game! Balancing on one foot for extended periods of time, doing the polka on the ice, doing the "duck walk" or shoot the duck will not improve your game-performance skating. Doing drills like this will only help you balance on one foot (which is never done during a game), become a better dancer, and improve unnatural balance positions. For more information on skating instruction please go to the Skating Page on this web site.

This is not to say that strength and conditioning will not help a young hockey player. On the contrary, there are numerous advantages to improving the fitness level of a young hockey player.

At older ages, when a hockey player has high-performance muscle memory for skating, strength and conditioning may be the key to improving skating acceleration, speed and balance.

Electromyographic studies (placing electrodes on the skin to measure the electrical activity of the muscles) of ice skating have shown that the vastus medialis and vastus lateralis have the most activity during the propulsion phase of skating (Halliwell, 1978, Kumamoto, et al, 1972 and Mashima, et al, 1972). The two muscle mentioned above are part of the muscle group known as the quadriceps (the big muscle on the front of the
thigh). The quadriceps appears to be an important muscle for skating.

The other muscles that are important for skating performance include the gluteus maximus (the buttocks), and the muscles on the inside (adductors) and outside (abductors) of the hip. More about the hip adductors and abductors later.

It appears that lower body, upper body and total body fitness variables predict skating performance.

ENGAGE IN A MULTI-FACETED APPROACH TO OFF -ICE TRAINING

It seems warranted to suggest that hockey players should engage in a multi-faceted approach to off-ice training. Following is an cursory look at a strength and conditioning program for hockey players.

1.STRENGTH TRAINING - An important component of an off-ice training program is strength training. The components of muscle fitness that should be emphasized include: strength, power, and endurance. Improvements in strength, lower and endurance can be accomplished with or without weights.

2.CARDIOVASCULAR ENDURANCE - Cardiovascular Endurance and Power . . . Anaerobic / Aerobic training. The specificity of training rule would suggest the best type of training for the cardiovascular system of a hockey player is interval training. Interval training can be any activity that is performed for a medium to long period of time 15 - 30 min) with alternating periods of high intensity and low intensity exercise.

Arnett (1996) found that the recovery of college hockey players was enhanced from pre-season to post-season after a entire hockey season which consisting of no aerobic type training. The on-ice practices Arnett (1996) describes were high intensity short duration type training.

This means that being able to recover from high intensity on-ice work is
essential for a hockey player. This may be best accomplished by performing interval training during the off-season.

3.FLEXIBILITY - Less focus on stretching the hip adductors (groin) and more focus on the other body parts, especially the hip abductors. Hip range of motion exercises are important for hockey players, especially defensemen. The ability to internally and externally rotate the hips is important for high-performance skating.

4.PERIODIZED PROTOCOL - Any strength and conditioning program for hockey players should follow a periodized protocol and not just progressively overload the body with increased weight and intensity of exercise. A periodized training program has alternating cycles of high, medium and low intensity training for both muscle, and cardiovascular, fitness. Periodization has been found to be the most effective protocol to enhance the fitness of high-performance athletes.

For further information please visit their web site at: http://www.hockeyinstitute.org/x_intro.htm

Reprinted with permission from the Institure for Hockey Research.

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Concussions in Hockey
by Pat Clayton

Over the last four years we have seen a dramatic increase in the number of reported concussions at all levels of hockey. The ones which of course receive the most attention are those involving professional hockey players such as Eric Lindros, Pat Lafontaine and Steve Smith. However, the numbers at all levels are on the increase. Why the sudden change? Part of the answer is that we are more aware of the problem and reporting by emergency care personnel, team Therapists and Physicians is now standardized. In major junior hockey alone we have seen the number increase from 4% of the total number of injuries reported to 14% in the last two years! So what is going on in our hockey rinks and what can we do to minimize this most dangerous trend? Injury data collected by the Injury Report System (IRS) ©, since 1988 to present has shown that over 26% of all injuries are the result of illegal activity, i.e. high sticks, illegal body checks, checks from behind and fighting. When you further break down the statistics we find that concussions are most often the result of one of these illegal actions. The reality is that multiple concussions (three or more in a specified period of time), result in major medical problems and cessation of activity.

What we have failed to do as coaches and parents is instill the attitude of fair play. Respect for one's opponent should be the cornerstone of our teaching. Dr. Tom Pashby put it this way, "The Vince Lombardi attitude of "winning isn't everything, it's the only thing", must be changed to the Father David Bauer attitude of "we'll be out to win but winning isn't everything". Somewhere along the way we have begun to instill in our young hockey players an attitude of winning at all costs... head checks are okay, a crunching blow into the boards is okay...even admired! Instead we must teach proper checking techniques, a sense of fair play and respect for our opponents as well as ourselves. As former National Men's Hockey coach and current NHL coach Dave King once stated, "the coach controls the game. The coach is the first line of defense against injury". The coach must accept the responsibility of making hockey a safer game.

About the Author: Pat Clayton is a Certified Athletic Therapist with Post Graduate Diplomas in Sports Medicine, Sport Physical Therapy and has a Certificate in Arthritis from the American Physical Therapy Association. He is the Head Therapist for the Calgary Stampeders, a consultant to the Canadian Hockey League, Canadian Hockey and the International Ice Hockey Federation. He does ice hockey injury research worldwide.

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