I was just wondering what all the other CRHL players were doing this summer to keep in shape and to improve your skills?
07-15-2001, 02:35 AM
Well, i havent been drinking much beer, unlike during the season...dont know if thats helping or hurting ;) Im playing in a monday night league, and then as much as possible at the outdoor rink...its a far cry from skating 5+ miles a day like I used to do (DIII days), but hey, i gotta work during the day.
-Jon Gucinski #16
-<A HREF="http://www.stuorg.iastate.edu/rollerhockey" target="_new">Iowa State Roller Hockey</A>
07-15-2001, 09:32 AM
Some important things to get you started.
It takes about 12 weeks to get into good shape.
Start with Cardiovascular fitness: that is do at least 30 minutes a day of continuous running, biking, rowing with a heart rate of 185 bpm minus your age. So if you are 15 then it is 185-15=170bmp. Tain at around this pace.
Do core stabilization: everything comes from the middle, so sit ups, stair running, back raises (or hold for 30-60 sec.). If you can get a big ball filled with air (they are the current in thing and are in every fitness centre.) There should be core stabilization exercises that come with the ball. So these.
Light weights that you can do at least 10 reps of (your growth plates are still soft so you don't do heavy lifting until you are finished high school.)
Start with a 25 pound plate and do this Czech hockey routine 3 sets of 15. Do sit ups and push ups in between. Keep mid section tight while doing these.
-bent over row
-figure eight between legs 8 each way
-hold weight in one hand and do side bends right and then left
If you are working with a partner have hand him the weight and do abdominal or skill exercise (with the blade cut off handle a weight on a slippery surface like a sheep of wood with lino on it.)
Do stretching each day and refer to Kai's site for ideas about this.
These take care of building your body to be a stronger organism. The components of health related fitness are:
Cardiovascular, strength, muscle endurance, flexibility and % of body fat (7-11%for hockey)
For skill related fitness
Speed: do multi jumps of about 15 yards and use these exercises; imitate skating stride while running, jump on one foot, other, run backwards, two footed jump, bound with extra long strides, full speed sprint. Run down a slight incline about 50 yards.
Agility; you can use a boards with squares and jump patterns. Play quickness sports like squash, touch football, tennis, bb and ball hockey, roller hockey
Coordination: games that require purposeful movement like the ones above and gymnastic type activities.
Reaction time: video games with lots of problems to solve like car racing of action games. Table tennis, fielding ground balls, hitting a baseball, roller hockey where only two touches are allowed and you must pass or shoot. Do rolls and have someone throw you a ball when you get up.
Power; you have to be careful here so you don't injure yourself. Jump from one height and when you land jump up to a different height. Forward and backward.
Play a lot of bb or ball hockey, soccer and have good habits.
Role one: Move to open space when you get the ball, protect the ball with your body.
Role two: always facing the play, get open, move toward the pass, support the last man etc.
Role three: stay between the attacker and the goal. Force the play to the outside.
Role four: go with your man when he passes, maintain a man you ball (or puck) defensive triangle when you cover your man. etc.
In other words work on automatically responding to the play situation. You can be as fit as you want but if you don't know how to play all of the offensive and defensive roles then you will be ineffective. So become a good athlete.
Books have been written about dryland training and I have about 4 three ringed binders full of material on the subject but this is a start.
So it is important to make your body a strong and healthy organixm (balance diet and sleep as well; and to become a good athelete.
It isn't enough to just dryland train on the weights and run.
just add more reps or time to this if you need to
07-23-2001, 03:15 PM
I just paly a lot of hockey
Powered by vBulletin® Version 4.2.0 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.