Coaches Corner
Get "In" Shape

By: Jason Jarrett

One of the most common mistakes that hockey players make, from the minor ranks through professional, is improper training. Far too many times athletes do not understand the demands the sport makes on their body and how to prepare for these demands.

The key to training for hockey (or any sport for that matter) is to understand the key energy systems and muscles being used, and how to condition them, a concept known as sport specificity. We can determine this by breaking down the game into its specific components. For each individual player, a period consists of 7-10 sprints of 45 seconds or less, in a 20 minute period followed by a rest of 15 minutes. Multiply by three for a regular game. Simplified, a typical three line rotation means 1 shift on and 2 shifts off. Counting stoppages in play it's probably a work to rest ratio of 1:3. This type of exercise relies almost exclusively on the anaerobic system, the energy system responsible for shorter bursts of energy.

Figuring out the math is the easy part, but how would someone train to optimize the anaerobic system specifically for the game of hockey? The best way to condition your body is to use what is called interval training. Interval training is a system of conditioning in which the body is subjected to short but regularly repeated periods of work alternated with periods of rest. Interval training is most effective when done in a range slightly below and slightly above the average demand on a player. Assuming an average demand of 45 seconds, here are some sample training prescriptions:

Training Time (Sec)	Repetitions per Workout	Sets per Workout	Repetitions per Set	Work/Rest Ratio
30	25	5	5	-
40-50	20	4	5	1.3
60-70	15	3	5	-
80	10	2	5	1.2

Example: Sprint 45 sec., rest 90 sec., repeat 4 more times, rest 3 minutes. Do this entire set 4 times.
Now that a training system has been established, what is the best method of training? Obviously on-ice training (in full equipment) makes the most sense. But ice is expensive and often hard to come by. This makes it near impossible for on-ice training on an individual basis, and teams with limited practice time usually need to devote most of their time to individual skills and team tactics. The following methods of training (in order of preference) are recommended: running or in-line skating, slideboard training, stationary bike. Any of these methods can be used with interval training. Of course there is no substitute for the real thing (ice), so coaches need to be creative in their practices by combining conditioning with individual and teamplay drills.

The third question that needs to be answered is when and how often to train. For most players who are playing and practicing regularly, the rigors of a regular season are enough to keep conditioning at a high level, so additional conditioning is not usually necessary. Interval training is most useful during the off-season when preparing for training camp. In the months before training camp, players should progress slowly from limited interval work at the beginning of the off-season (where strength, power and speed are important), to the point just before training camp where interval training is being used 3 to 4 times per week. This will help get you in the best game shape possible.

Every sport is different. It is knowing the different stresses that the game puts on the body and how to prepare yourself accordingly, which will give you the tools to be a well-conditioned hockey machine. So next time you set course for a leisurely 20 minute run or a 45 minute in-line skate, take advantage of some proven scientific principles and use interval training to tune up your body in a sport specific way.