I can remember when I was 17 years old and thought I had the world in the palm of my hand. I was a pretty good ice hockey player living in a place called Winnipeg, Canada. So you have a geographical reference, Winnipeg is about 150 miles north of Fargo, North Dakota. Winter hangs around about eight months of the year so if one wanted to avoid a bad case of  “cabin fever” ice hockey was a very important diversion for both players and spectators alike. To make a long story short, It was late May of 1976 and I was entertaining invitations to several Major Junior hockey teams training camps. In those days Major Junior hockey was the main stepping stone to a professional ice hockey career and I was elated to be invited to take that next step toward the N.H.L. I knew that in order to give myself the best chance of making one of these Junior hockey clubs I had better start a high intensity, sport specific training program at once. So that’s what I did. With some modifications  you will read through the same program I used to get into, then stay in shape during my hockey career.

I really worked my behind off, six days per week using the training  regiment below and playing summer ice hockey to boot. I was in very good physical condition by the time August came around. That is  when I had my bubble burst. My dad, a 37 year old man, who had done virtually no exercise since the end of his season in March, asked me if he could run through my training program with me. You see, he had about two weeks before Team Canada started their training camp for the 1976 Canada Cup ice hockey tournament, and he needed to get into shape. Needless to say, I thought that this was my big chance to finally show my dad, the ice hockey superstar, a thing or two about getting into shape!! We started the routine, much the same way you will see it laid out in the following paragraphs, warming up then stretching then on to sprints and aerobic conditioning drills. After I got him grunting and groaning during the stretching routines I thought I would finally have my day but when we started the aerobic sprints and anaerobic distance running I was in for a shock. My dad of 37 seven years went stride for stride with me through all the sprints finishing a step or two ahead of me every race !! I thought to myself  “I’ll get him in the long distance running for sure”. Unfortunately, that wasn’t the case. The last item on my program was a five mile aerobic run, we ran together at a 6 1/2 minute per mile pace for four miles but he stayed right with me stride for stride. With one mile left to go I decided to pick up the pace but he still stayed right along side me ! As we approached the designated finish zone (our driveway) in a last ditch effort to break my dad’s will, I broke into a full speed sprint. Again, he stayed right with me, it even looked as though he was taunting me with sideways glances as if to ask “is that all you’ve got ?” As we approached the driveway I decelerated to warm down speed and that’s when my dad delivered the crushing blow. He told me that he needed a bit more exercise and he was going to do a few more miles ! He did do a few more miles, about four more to be exact. I, on the other hand, quit for the day, in disgust thinking I had wasted all summer because I hadn’t trained hard enough. As I turns out my dad is one of those people that has a resting heart rate of 52 beats per minute ! In other words his heart was very strong and it was capable of  pumping enormous amounts of blood each beat, that means he could exercise for longer periods of time at a higher level of intensity than an average person. In other words, the training program was fine the guy doing it was the problem !

The program I have laid out for you will stretch, elongate and strengthen your muscles and strengthen your heart in an effort to increase your V02 efficiency (V02 is the measure of how much oxygen you can get through your system to working muscles during exercise).

So it’s almost time for training camp and you haven’t done one thing to keep in shape since the end of last season. You have made a major error if you think you can hit the local track and run a few miles for five or six days and think you’re in top shape for the new season. Now, almost all professional athletes follow a year round training regiment. The reason for this is that as your body ages it takes longer to get back to top physical condition so each year you will have to begin “getting back into shape” much more early than the previous year. Also, it is much easier on your body and mind to maintain an elevated fitness level year round than to shift from being sedentary back to top physical fitness.

There are a significant amount of athletes that interpret “top physical conditioning” as being both aerobic and anaerobically fit but there is a very important “second dimension” to good conditioning and that is flexibility. Every contact sport requires that it’s participants be flexible in order that they are able to take rough physical contact without becoming injured on a frequent basis. Stretching  muscles prevents injury and actually increases muscle endurance (i.e.) increases the time muscles can be used at maximum output.

The next few paragraphs will take you through a training regiment that will work for the professionals as well as the weekend warriors, it all depends on the effort you put into each workout. It is important to realize that this training regiment is specific to roller and ice hockey and that you should consult your doctor before starting any strenuous exercise program. We have provided a target heart rate chart so that no matter what age you may be you will be you will get the maximum effect from the training schedule. Remember that the stretching and warm up portions of this regime is very important and should not be omitted for any reason.

Warm up is essential before any type of strenuous exercise. Cold muscles do not flex when stretched they tear causing injury. Always make sure to start every workout with a slow jog or brisk walk, build speed as you feel your muscles start to warm and loosen. The warm up should be no more than 5 - 7 minutes in length.

Once your muscles are warm you should begin the stretching routine. Since roller hockey tends to be a contact sport, even when played by non-contact rules, all major flex points of the body should be stretched before games, practices or training sessions. Start with the largest muscle groups, that is the lower back, stomach and legs. Since these three muscle groups are interdependent they should be stretched one after the other. The best method for effectively stretching the gluteus maximus, medius and minumus along with the muscles of the lower/posterior leg (semimembranosus, semitendinosus and biceps femorus) is to sit on the floor with your back at a 90 degree angle to the floor and your legs extended in front of you, ankles 6 ” apart. Extend your arms toward your ankles in an attempt to grab them. Extend  your reach as far down toward the ankles as comfortably possible keeping your knees flat to the floor. Once you feel the muscles in the lower back and the back of your legs begin to stretch push yourself an inch or two further then hold that stretch for a count of  seven seconds. Repeat this 5 to 7 times. Now move to the major muscles of the front thigh (rectus femorus, vastus lateralus, intermeddius and medialus). Kneel to the floor with knees and ankles 6 inches apart, reach back behind you and grab your ankles. Slowly lean straight back in an attempt to touch the back of your head to the floor behind your ankles. Use your arms to support the weight of your upper body. Again, lean back until you feel the muscles in the front of your thighs and stomach begin to stretch then hold, just past that position for a count of seven. Next move to the inner thigh or groin, these muscles are very important to keep limber and long because these are the muscles most used to draw your leg back under the body after extension. Sit as if you were going to cross your legs but place the bottoms of your feet together in front of you with your knees bent. Grab you ankles and pull your heels in toward your behind then use your elbows to push your knees flat to the floor. Push until you feel the stretch then go a little farther and hold that pose for a seven count. The trunk twist can be done from the same sitting position with legs crossed. Cross your arms then slowly twist your body from side to side trying to turn your shoulders 90 degrees from front. Do not stop but develop a smooth swing from right to left. Repeat this about ten times for each side. Next major leg muscles are the calf muscles (soleus and gastrocnemius). Stand about 2-3 feet from a solid wall with back and knees straight and arms extended, lean toward the wall until you feel your calves stretch. If you don’t feel any stretch move your feet further away from the wall and try again. Repeat this stretch 7-10 tomes holding just past the stretch point for 7-10 seconds. Moving up to the shoulders/chest (deltoid, pectoralus, latisimus dorsi and S.I.T.S. groups) full arm rotations, both forward and backward, will do the trick. Rotate 5-7 revolutions each direction for best results. Finally, the neck should not be flexed backward, only forward and down toward the chest. Tuck the chin into the chest and slowly rotate toward each shoulder 5 -7 times. The entire stretching program should last 10-12 minutes.

Now you are ready to begin the aerobic/anaerobic portion of the training program. begin with a two to five mile run (depending on your age and fitness level) starting at a slow pace building pace every quarter mile. By the half way point you should be at 70%-85% of your maximum speed. After the half way point of the aerobic run the anaerobic training begins. If you are running at a track sprint 1/8 of a mile then slow to 50% of your maximum speed for the second 1/8 of a mile. Repeat this until you have finished the entire length of your aerobic run (2 to 5 miles). Alternate this drill with  “lightning”  type wind sprints (20 yard, then 40 yard, then 60 yard, then 80 yard, then 100 yard sprints in succession) on a six day schedule, 3 days drill number one three days drill two. The seventh day is rest day.

Agility drills improve reaction times and speed. Using a sturdy bench or box, you can improve your leg speed and strength. Straddle jumps are done by keeping legs and ankles together jumping from one side of the bench to the other without touching the bench. “Step ups” are done by alternating legs stepping  as you would climbing tall stairs. Step up with one leg then end up standing, with both legs straight, on the top of the bench. Anaerobic strength and agility can be gained through doing simple stair sprints too.

Upper body strength is important and should be developed through pull ups and push ups. Weight training is not necessary but if you prefer to use weights avoid building muscle bulk by doing light weight with high repetitions. If you develop a bulky muscled upper body you will also experience difficulty handling, passing and shooting the puck with accuracy.

Following this program will develop your strength, agility and endurance before training camp but it is important to make sure that you adopt a less strenuous version of this program year round. Make sure to increase the intensity and frequency of your workouts as training camp draws closer. A good rule of thumb is to be able to work out at 80% three weeks before, 90% two weeks and 100% of maximum one week before training camp begins.

Good Luck