Off-ice conditioning

Discussion in 'The Rink' started by hella rights, Mar 5, 2007.

  1. hella rights

    hella rights Registered User

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    I've just started getting back into skating after about a 10 year hiatus and want to start playing pickup games. I've been going to as many public skates as I can, hoping to start doing some stick time on the weekends. Since my skills are quite diminished, I decided to focus on getting my skating up to snuff first before incorporating stick skills. I was wondering if anyone has some advice for getting my leg stamina back into shape outside the rink? Looks like there are a lot of pricey skating trainers on the market, are they that much more effective than working out at the gym or at home?
     
  2. JLHockeyKnight

    JLHockeyKnight IMA Real American

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    Look up the series for Matt Furey's combat conditioning. My coach last year taught us some things and they work great. Do google searches too, you can find a lot of simple stuff by searching "off ice hockey exercises" or along those lines.
     
  3. Whiplash27

    Whiplash27 Quattro!!

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    Squats are the most important. You need strong legs to get an explosive push off. If you have the time, do squats and the leg press like twice a week. Obviously you're going to want to give yourself at least about 48 hours off between working out the legs again.

    Also try running a lot. I've heard of HIIT (High Intensity Interval Training). This is probably much better way of running than straight up running since it's more like when you play sports. Also from what I understand doing this doesn't tone down your muscles like regular running would.

    http://www.teenbodybuilding.com/justin6.htm
    I'm going to start trying this very soon, because I want to try to get my footspeed up a bit.

    Here's the info:
    Hope this helps.
     
  4. frito

    frito Registered User

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  5. hella rights

    hella rights Registered User

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    HIIT training is the devil!
     
  6. Whiplash27

    Whiplash27 Quattro!!

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    you've tried it?
     
  7. hella rights

    hella rights Registered User

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    I've just started doing something similar recently. I run for about 2 minutes at a medium pace then 1 minute at close to a sprint then back down, alternating til I just about fall over. I hate it. I hate it so much.

    I'm gonna try to do more squats/leg exercises. Probably do one day of squats with heavy weight then another day doing just body weight stuff. Thanks for the advice.
     
  8. Whiplash27

    Whiplash27 Quattro!!

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    besides the fact that you want to kill yourself afterwards, how are the results?
     
  9. hella rights

    hella rights Registered User

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    can't really give a defnite answer yet, but my endurance seems to improve significantly each time, which is surprising for me since I seem to have more trouble advancing with cardio stuff than most people I know. Like I said, it sucks, but it's working well for me so far.
     
  10. NYRSinceBirth

    NYRSinceBirth Registered User

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    HIIT is extremely usefully for hockey players. I do it on a 'cut' cycle for the spring to lose extra fat (Don't really play hockey anymore). But you will notice, from the HIIT, you will get faster (sprint speed) and your endurance for your shifts will go up. But long term endurance won't improve dramatically (Which doesn't matter for the most part, since your not constantly on the ice). It may just be me, but my revoery improved greatly from HIIT. I could run, rest, run, rest, and over time be able to keep up pace in my runs after rests. HIIT also targets fat loss, with minimal muscle loss, which is always good.
     
  11. EmptyNetter

    EmptyNetter Registered User

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    As you build your leg strength make sure you also target your adductors and abductor muscles -- they're the ones that help you move laterally and will be helpful in shifting your balance from one foot to the other. Here are a few exercises which should prove helpful:

    1. Squat with lateral sway
    Stand with your feet pointed out straight, about 1.5 x shoulder width apart. Now bend as though you're about to sit in a chair --
    • keep your torso vertical
    • weight over your heels
    • knees wide apart
    If you feel your pressure on your knees try tucking your tail bone under -- you want your quads and hamstrings to be bearing most of your body weight. Now with your left leg push yourself so all your weight is over your right. Next, push yourself to the left. Repeat. As you sway from side to side try to keep your shoulders and hips parallel to the floor. The slower you go as you pass through the center the more you will build those muscles in your inner thighs. This should improve your balance and improve your range of motion as you skate.

    2. Lateral leaps
    Stand with your feet apart. Leap to the left and land on one foot. Now leap to the right and land on the other foot. Repeat. With each leap try to bend your knee and use more of your leg muscles. Vertical leaps are good, too.

    Squats and their variations will improve your balance. Leaps, especially from a squatting stance, will give you explosive power as you push off with your legs. Just make sure your heels are flat on the ground as you push off -- you want to engage your muscles and minimize the exertion on your knee joints.
     
  12. EmptyNetter

    EmptyNetter Registered User

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    For stickhandling

    As far as stick-handling goes, I've found improving your arm strength can have a profound effect on your skills. Coordination (gained through practice) is important but so is having enough strength to pull off the moves you intend to do, and you'll need to target specific muscles. Try this. Grab a hockey stick -- wood, in this case, is preferable for its weight. Grab the stick with your top hand at the butt and extend it as far as you can in front of you, arm and stick parallel to the ground. Hold it there for a count of 10. Do the same with your arm extended to your side, then across your body. Now do the same with your "off" hand.

    When you start to practice your stick handling -- I use a Quick Hands ball and an old wood stick -- take note of which muscles fatigue quickest and find exercises to strengthen them.
     
  13. Quagmier

    Quagmier Registered User

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    Anybody else in favor of making this (or a thread about off-ice conditioning) a sticky?

    Alot of posters have some great links/tips and i think it would a be helpful resource to always have that info available

    Any Mods feel like makin a sticky?
     
  14. get on the bike fam, interval training like the dude before me said, gets you ready, but nothing replaces just plain old skating, if you're out of shape but focuse on stride length and power from your edges.
     
  15. Carl Racki

    Carl Racki Registered User

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    Go to www.crossfit.com and start working out daily...after a month, you will stop being sore and find yourself on the way to being in the best shape of your life.
     
  16. Phoenix

    Phoenix Registered User

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    Hmm...any tips for doing this HIIT training without a treadmill/gym? I like the sound of it - sounds just what i need (my endurance feels terrible) - but my wallet sure doesn't - playing hockey alone is drinking up my extra cash.
     
  17. ArchieIsGod

    ArchieIsGod Registered User

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    just run outside...you dont need a tredmill, in fact i think tredmills can be counter productive. it seems like you get a better workout running out doors or on an indoor track
     
  18. RangerSteve

    RangerSteve Registered User

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    My old coach had us do sprints and it kinda of simulated as if it were a hockey shift. This is what we use to do...

    Sprint for 45 seconds, walk for 90 seconds.
    Sprint for 30 seconds, walk for 60 seconds.
    Sprint for 15 seconds, walk for 30 seconds.

    We did this on the track or around the arena. The walking is key since it allows you to cool down.

    Repeat the cycle. It sounds a bit steep to constantly be sprinting and pushing yourself, but I can certainly say it built up my stamina and boosted my conditioning.
     
  19. MikeD

    MikeD Registered User

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  20. SomeDude

    SomeDude Registered User

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    I've been doing HIIT for a week now but I sprint for 40 seconds instead of 20.
    It just kills your legs. I actually just did it this morning. Walking stairs is a workout in itself right now.
    It's great though because it only takes about 20 mins so I have time to get a very good workout in between classes.
     
  21. Whiplash27

    Whiplash27 Quattro!!

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    I don't think I can sprint full out for 40 seconds, so I'll start with the 20 once this damn snow melts, lol.
     
  22. FLYLine27*

    FLYLine27* BUCH

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    I started doing this recently, instead of running for a few miles at a steady pace and this is 100x better. Its nowhere near as boring, I don't get as tired(because of the cool downs), but I still feel myself getting a great run in and im soaked by the time i'm done.

    I'd recommend this.
     
  23. SomeDude

    SomeDude Registered User

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    You definetly have to build up to it. I started right after the season ended so I was still in shape. It's also good to do on a bike or eliptical. When I'm doing the sprints, I crank the resistance up and then put it back down to almost nothing when I'm recovering.
    It takes a lot more mental dicipline then anything, IMO. After the 4th or 5th sprint I have to pretty much pump myself up in my head during the cool downs to keep going all out in the sprints.
     
  24. chance

    chance Embrace the Hate

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    So with HIIT, do you walk or jog for a minute, then sprint for 15-20 seconds?
     
    Last edited: Mar 28, 2007
  25. Whiplash27

    Whiplash27 Quattro!!

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    I believe it's a jog, but I think after a few sprints you're going to be forced to walk if you've never done it.
     

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