Let’s delve into the dynamic world of hockey’s energy demands and explore a comprehensive nutrition plan for pre-game, during the game, and post-game to replenish energy during gameplay strategically.

How to Prepare Your Energy and Nutrition

Understanding your energetic needs is the cornerstone of optimal performance in hockey. It is the make or break of performance.

You need to consider factors such as:

• your playing position,
• shift durations, and
• how you feel during and after the game.

This small, straightforward assessment is powerful and will help delineate your energetic needs. When you understand your needs, you can effectively tailor your pre-game and in-game energy to maximize your performance on the ice.

The Breakdown

In high school, each period lasts 15-17 minutes.

Intermissions are between 12-15 minutes.

And the time of your shift lasts 30 seconds to 2 minutes.

A rough estimate for the total calorie burns for 15 minutes ranges from 200 to 300 calories for a 155-pound player. This estimate considers the mix of aerobic and anaerobic efforts during the game.

Each one-minute shift burns about 20-35 calories.

Therefore, you must prepare and replenish those calories based on how many shifts you play to understand your total expenditure.

Just like a car, it needs fuel to keep driving.

Game Day Nutrition

Carbs provide 4 calories per 1 gram of carbohydrate. With vigorous performance, 30-60 g per hour is essential

Fats provide 9 calories per 1 gram of fat.

Protein provides 4 calories per 1 gram of protein. You want your protein to be used to rebuild muscle, not for energy.

Nutritional Routines and Food for Hockey

Staying fueled during a hockey game is crucial for maintaining energy, focus, and performance on the ice. Here are some tips for hockey players to stay fueled up:

Pre-Game Meal

Consume a balanced meal about 2-3 hours before the game, about 600 calories.

Include a mix of carbohydrates (for energy), lean proteins (for muscle support), and healthy fats.

Avoid heavy or greasy foods; they lead to discomfort and sluggishness.

Grilled Chicken Quinoa Bowl

Ingredients:

Grilled Chicken Breast (150g):

• High-quality protein to support muscle function and repair.

Quinoa (cooked, 1 cup):

• Complex carbohydrates for sustained energy.

Mixed Vegetables (e.g., broccoli, bell peppers, carrots, 1 cup):

• Provides essential vitamins, minerals, and antioxidants.

Avocado (1/4, sliced):

• Healthy fats for sustained energy and satiety.

Olive Oil (1 tablespoon):

• Adds healthy fats and enhances flavor.

Lemon Juice (1 tablespoon):

• It adds flavor and provides vitamin C.

Salt and Pepper to taste:

• Seasoning for taste and to replenish electrolytes.

Nutritional Breakdown (Approximate):

• Calories: 600
• Protein: 40g
• Carbohydrates: 45g
• Fats: 28g

This pre-game meal balances macronutrients, focusing on complex carbohydrates for sustained energy, lean protein for muscle support, and healthy fats. Additionally, including vegetables and avocado ensures a variety of vitamins and minerals.

Turkey and Sweet Potato Power Bowl

Ingredients:

Ground Turkey (150g):

• Lean protein source for muscle support.

Sweet Potato (medium-sized, cubed):

• Complex carbohydrates for energy.

Broccoli Florets (1 cup):

• Provides fiber, vitamins, and antioxidants.

Quinoa (cooked, 1/2 cup):

• Additional complex carbohydrates and protein.

Greek Yogurt (2 tablespoons):

• Adds creaminess and additional protein.

Cherry Tomatoes (1/2 cup, halved):

• Adds freshness and vitamin C.

Olive Oil (1 tablespoon):

• Healthy fats for sustained energy.

Garlic Powder, Paprika, Salt, and Pepper for taste:

• Seasoning for flavor.

Nutritional Breakdown (Approximate):

• Calories: 600
• Protein: 42g
• Carbohydrates: 60g
• Fats: 20g

Pre-Game Snacks

Consume a small, easily digestible snack 30-60 minutes before the game for proper digestion. Opt for complex carbohydrates. Save simple carbs for during the game.

Pre-game snacks for hockey should provide easily digestible energy to fuel players during the game. The ideal snack should include a mix of carbohydrates for quick energy, moderate protein for sustained power, and some healthy fats. Additionally, it’s essential to stay hydrated.

Here are some pre-game snack ideas for hockey:

Banana with Nut Butter: A banana provides quick carbohydrates, and the nut butter adds healthy fats.

Greek Yogurt Parfait: Greek yogurt, honey, and a handful of granola balance protein, carbohydrates, and healthy fats.

Energy Bars: Choose a high-quality energy bar with a good balance of carbohydrates and protein. Look for options with minimal added sugars.

Trail Mix: A mixture of nuts, seeds, and dried fruits provides healthy fats, and the dried fruits offer quick carbohydrates.

Whole Grain Crackers with Cheese: Whole grain crackers are an excellent source of complex carbs, and cheese provides protein and fats.

Fruit Smoothie: Blend a smoothie with fruits, Greek yogurt, and a splash of almond milk. This provides a quick source of carbohydrates, protein, and hydration.

Oatmeal with Berries: Oatmeal offers sustained energy, and berries provide energy and antioxidants.

Rice Cakes with Hummus: Rice cakes are easily digestible carbohydrates, and hummus adds protein and healthy fats.

Turkey or Chicken Wrap: A small whole grain wrap with lean turkey or chicken slices and some veggies. This provides a good mix of protein and carbohydrates.

Peanut Butter and Jelly Sandwich: It’s classic but effective. Whole grain bread offers complex carbohydrates, peanut butter provides healthy fats and protein, and jelly provides quick energy.

Chocolate Milk: Chocolate milk is a perfect option, providing carbohydrates, protein, and fluids for hydration.

As a rough estimate, a pre-game meal might provide anywhere from 500 to 800 calories, depending on individual factors.

The pre-game snack could contribute an additional 100 to 300 calories.

Additionally, staying hydrated by drinking water is crucial before, during, and after the game

Begin hydrating well before the game. Aim to drink at least 16-20 ounces (about 500-600 ml) of water 2-3 hours before the game to ensure adequate fluid levels.

During the Game- Between shifts on the bench.

Choosing energy-dense snacks that are easy to consume quickly during a hockey game is essential. Players have limited time during breaks, so the focus is on rapidly replenishing energy stores between shifts.

Here are some convenient and quick options for snacks during the game:

Energy Gels or Chews: Quick and designed for rapid consumption, providing a quick source of carbohydrates.

Banana Slices: Pre-sliced banana pieces for easy and quick consumption, offering natural sugars and potassium.

Fruit Puree Pouches: Portable and mess-free, providing a quick source of carbohydrates without removing gloves.

Sports Drink: Quick carbohydrates and electrolytes for hydration during the game.

Energy Bar Bites: Pre-cut into smaller, bite-sized pieces for quick and easy consumption.

Raisins or Dried Cranberries: Small and easy to eat, providing a quick source of natural sugars.

Rice Cakes with Honey: Spread a thin layer of honey on rice cakes for a quick burst of energy.

Quarter Half of a Peanut Butter Sandwich: A smaller sandwich combining protein and carbohydrates.

Nut Butter Squeeze Packs: Portable and convenient, offering a quick source of healthy fats and protein.

Mini Bagels with Jam: Small, bite-sized bagels with a smear of jam for quick carbohydrates.

Homemade Trail Mix in a Small Container: Nuts, seeds, and dried fruits are a quick, energy-dense snack.

When you exit the ice, first sit and think about refueling. Timing is of the essence for energy

Hydration- During the Game

During a hockey game, it’s essential to choose beverages that provide quick hydration and, if necessary, replenish electrolytes lost through sweat. Here are some drink options specifically for consumption during a hockey game:

Frequent Sips: Take frequent sips of water during breaks, such as between shifts. Sipping is more effective than drinking large amounts at once.

Water: Basic hydration.

• When to Consume: Sip water during short breaks, between shifts, and during stoppages in play.
• Benefits: Helps maintain fluid balance and prevent dehydration without adding calories.

Sports Drinks: Quick hydration with added electrolytes.

• When to Consume: During longer games or intense periods.
• Benefits: Provides essential electrolytes (sodium, potassium) to help replace what’s lost through sweat. Choose options with moderate sugar content.

Electrolyte Drink Tablets or Powders: Quick electrolyte replenishment without added calories.

• When to Consume: Mix with water and sip during breaks or between shifts.
• Benefits: Convenient for adjusting electrolyte intake without the sugars found in some sports drinks.

Coconut Water: Natural hydration with electrolytes.

• When to Consume: As an alternative to sports drinks during short breaks.
• Benefits: Contains potassium, sodium, and natural sugars. It provides a refreshing option without added artificial ingredients.

Diluted Fruit Juice: Quick energy with natural sugars.

• When to Consume: Before or during the game in small amounts.
• Benefits: Provides carbohydrates for a rapid energy boost. Dilute with water to reduce sugar concentration.

Hydration Pouches or Packs: Portable hydration with electrolytes.

• When to Consume: Sip during the game for quick hydration.
• Benefits: Lightweight and easy to carry, often with added electrolytes.

Homemade Infused Water: Homemade hydration.

• Purpose: Flavorful hydration without added sugars.
• When to Consume: Throughout the game.
• Benefits: Infuse water with fruits, herbs, or cucumbers for taste without additional calories.

Iced Herbal Tea: Hydration with flavor.

• When to Consume: Sip during breaks for variety in taste.
• Benefits: Low in calories, provides a different taste experience.

Ice Cubes with Electrolytes: Quick electrolyte replenishment.

• When to Consume: Suck on ice cubes during breaks.
• Benefits: It provides electrolytes in a hydrating form, and the cold can be refreshing.

Complex Carbohydrates for Intermissions

During intermissions, consuming foods, specifically complex carbohydrates, is essential to replenish glycogen stores and sustain energy levels for the remainder of the game. Here are some snack ideas rich in complex carbohydrates for intermission:

Whole Grain Energy Bars: Look for bars with whole grains like oats, quinoa, or brown rice for sustained energy.

Banana with Peanut Butter: A banana offers natural sugars and complex carbohydrates, and peanut butter adds healthy fats and some protein for sustained energy.

Honey and Almond Butter on Whole Grain Crackers: Whole grain crackers provide complex carbohydrates, and combining honey and almond butter adds quick energy and healthy fats.

Greek Yogurt with Granola: Greek yogurt is an excellent source of energy. It has a small amount of protein, and granola adds complex carbohydrates.

Trail Mix with Nuts and Dried Fruits: A mix of nuts (almonds, walnuts) and dried fruits (raisins, apricots) provides a combination of complex carbs, healthy fats, and natural sugars.

Whole Grain Bagel with Cream Cheese: Opt for a whole grain bagel for complex carbs, and cream cheese adds a touch of protein and fats.

Oatmeal Cookies: Choose cookies made with whole oats for a tasty and portable source of complex carbohydrates. Be careful of the added sugar.

Brown Rice Cakes with Hummus: Brown rice cakes are easily digestible complex carbs, and hummus adds protein and healthy fats.

Quinoa Salad with Veggies: Quinoa is a complete protein and complex carbohydrate. Mix it with colorful veggies for added nutrients.

Whole Wheat Pretzels: Low in fat and easy to digest, whole wheat pretzels provide complex carbohydrates.

Sweet Potato Slices: Roasted sweet potato slices are rich in complex carbohydrates and can be prepared beforehand.

Rice and Beans Snack Cup: A portable cup with a mix of brown rice and beans provides complex carbs and some protein.

Energy Bites with Oats and Dates: Make energy bites with oats, dates, and a touch of nut butter for a quick energy boost.

Whole Wheat Pita with Hummus: Whole Wheat Pita offers complex carbs, and hummus adds protein and healthy fats.

Whole Grain Crackers with Cheese: Whole grain crackers paired with cheese provide complex carbs, protein, and fats.

Post-Game Nutrition

Post-game nutrition is crucial for recovery, replenishing energy stores, and supporting muscle repair. The proper combination of macronutrients and micronutrients will aid recovery.

Immediately post-game, consume a snack or meal within 30 minutes to an hour after the game for optimal recovery.

For example, whey protein shakes with fruits or chocolate milk. Or you can prepare readily a Greek yogurt with berries and granola or a quinoa salad with mixed vegetables and chickpeas for after the game. Think quick, easy, simple, and nutrient-dense for immediate nutrition. This will greatly help the recovery process. Eating nothing is not good.

Sample Post-Game Meals at Home

Chicken and Vegetable Stir-Fry with Brown Rice: Provides a balance of carbohydrates, protein, and vegetables.

Grilled Salmon with Quinoa and Steamed Broccoli: Offers omega-3 fatty acids, high-quality protein, and complex carbohydrates.

Turkey Sandwich with Whole-Grain Bread with a Side of Fruit: Combines lean protein, carbohydrates, and antioxidants from fruits.

Vegetarian Burrito Bowl with Beans, Brown Rice, and Avocado: Plant-based protein, complex carbohydrates, and healthy fats.

Experiment with different combinations to find what works best for you and focus on that approach to optimize your recovery.

After the Game Hydration

Rehydration: Following the game, prioritize rehydration. Drink at least 16-24 ounces (about 500-700 ml) of water within two hours post-game to replace fluid losses.

Electrolyte Balance: Continue to choose beverages with electrolytes if you’ve sweated heavily. Consuming a balanced post-game meal can also contribute to electrolyte replenishment.

Coconut Water is a perfect hydrating drink that contains natural sugars, offering a refreshing option for quick rehydration.

Hydration

Start hydrating well before the game and continue to drink fluids throughout. Water is essential to stay hydrated. But if you are sweating a lot, you will need a sports drink to quickly replace electrolytes lost through sweat, especially during longer games or intense practices.

Hydration is a critical aspect of performance in hockey, and maintaining proper fluid balance is essential for peak physical and cognitive function for your skills on the ice.

Dehydration leads to decreased endurance, impaired skill execution, and an increased risk of injuries.

Hydration Tips

Individual Needs: Hydration varies from person to person, so pay attention to your body’s signals and adjust your fluid intake accordingly.

Climate: Such factors as temperature and humidity can affect fluid requirements. Adjust your intake based on these conditions.

Consistency is Key: Stay consistently hydrated throughout the day, not during the game. This includes practices and training sessions.

Thirst: If you’re thirsty, you may already be mildly dehydrated. Sip water regularly to prevent reaching this point.

Dark Urine: Dark urine can indicate dehydration. Aim for pale yellow urine as a sign of proper hydration.

Fatigue and Dizziness: Dehydration can lead to feelings of fatigue and dizziness. Pay attention to how you feel during the game.

Create, Optimize, and Maximize

Observe your body and experiment with different foods to see what works best. Some players prefer a larger pre-game meal, while others do well with a smaller meal and more substantial pre-game snacks.

In hockey, where split-second decisions and bursts of energy define success, understanding the science behind your body’s fueling systems is non-negotiable.

From meticulous pre-game preparations to strategic in-game fueling and comprehensive post-game recovery, the journey of a hockey player is a finely tuned balance of nutrition, endurance, and power.

Mastering the balance leads to success and dominance on the ice. As you lace up your skates and hit the rink, remember that your performance is a showcase of strength and a testament to the art and science of optimal energy utilization.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

For nutrition routines and plans, check out my book, Eat to Win.

For in game quick nutrition, check out my smoothie book, Blended Bliss.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

The list is large of the athletes who played both growing up, from the great Wayne Gretzky to the great John Travares (Buffalo Bandits, lacrosse) to his nephew, John Travares of the Toronto Maple Leafs (NHL). The similarities go far beyond them both being team sports. Let me dive a little deeper into how playing these two sports compliment each other.

Playing Area

In many cases, the playing area of box lacrosse and the playing area of ice hockey is the same spot. The National Lacrosse League and the National Hockey League are both played during the winter and, just like the National Basketball Association, have the luxury of a crew of people who do the floor changes from sport to sport in their respective arenas.

In normal circumstances, hokey is played in the winter, then the springtime comes, the ice is removed and lacrosse begins. The boards stay in, the glass stays in and the only things that change are the playing surface and the nets.

Physical Contact

The fact that physical contact is allowed in both lacrosse and hockey is one main factor in how a player progresses in each sport. In each sport, you need to embrace the physicality that’s involved in reaching that next level. Every player is different, and some may like the contact a lot more than others, but you need to understand that it is part of the game.

You are running/skating with the ball/puck and not only have to worry about the other players getting in the way of a pass or shot but also other players trying to run into you and physically knock you away from the ball/puck.

Out of Bounds

Field hockey, basketball, soccer, or football have out-of-bounds markers where you may step and avoid physical contact or stop the play. Hockey and box lacrosse have boards that are in play, which increases the physicality and allows a faster pace game. There’s nowhere to hide.

Stick Skills/Hand-Eye Coordination

Both sports involve a stick. The stick controls the puck/ball. It’s not your hands. Your hands control the stick, and the stick controls the puck/ball. This takes an immense amount of concentration and coordination.

Once you get that coordination under control is when all the still skills start. You can watch any YouTube video of stickhandling skills in the National Hockey League or National Lacrosse League. The things you will see are incredible.

To receive a pass, goaltenders stopping the puck/ball from entering the net, and taking a shot all involve a great amount of hand-eye coordination. You are not just receiving the ball/puck in your hand, which, like football or basketball, is hard enough. You are handling an object, in which you use to receive the puck/ball. Then remember, this is being done while someone is trying to physically separate you from the ball/puck.

5-on-5

These two sports not only play in the same arenas but play with the same amount of players. The format is a little different, but there are 5 players on at any given moment.

Even the penalties are the same. When a penalty is called in either sport a player goes off and “sits in the box” for usually 2 or 4 minutes (major penalties are 5 minutes and misconduct penalties worth 10 minutes are also given).

Weight Transfer

Shooting to puck and ball is the main component of both hockey and lacrosse. The aim is to shoot the puck/ball in the net and past the goaltender. There is a great deal of rotational power involved in a good, hand shot in both lacrosse and baseball, but the greatest effect comes from solid weight transfer.

Field hockey is for right-shooting players, golf is predominately right and in most sports, including baseball, a left-handed athlete is somewhat rare. When it comes to hockey and lacrosse this is not the case. Though most of the players are right-hand dominant, you see a pretty even number of left-hand shooters compared to right-handed shooters.

When talking about weight transfer, this means that weight is shifted from the back leg to the front leg when shooting. Just as a right-handed pitcher in baseball transfers weight from the right leg (back leg) to the left leg (front leg), the hockey and lacrosse shot is the same principle. You will not get your hardest/fasted shot when the weight starts on the back leg and transfers to the front leg.

Work-to-Rest

The final and arguably the biggest factor is the work-to-rest ratio. This is very important to a strength and conditioning coach, as this is where energy systems come into play. Soccer is much different than hockey and lacrosse, which are both much different from basketball.

There are three main energy systems, and the key for performance coaches and players looking for proper conditioning is to determine how much time is spent in each energy system and how much rest is given.

Now, hockey and lacrosse have more of a work-to-rest(a)-to-rest(b) format. Your shift length differs slightly from hockey to lacrosse, but it’s important to understand that even when you are on the ice/floor you are not working at full capacity the whole time. Think of it like work-short rest-work-short rest-work-short rest-work-long rest rest-long rest, etc.

Your anaerobic system, of which there are two types is the system at work during your shift. The aerobic system sess action during your recovery time on the bench. With hockey and lacrosse having very close work-to-rest ratios, it’s only natural to play both.

Based on our coach’s “speech” in the locker room after the game, we knew we were in for a rude awakening at our next practice. Sure enough, when we got on the ice, the coach set a bucket in the center of the rink. He called it the “puke bucket.”

Inevitably, a few of my teammates and I made a trip to the bucket after rounds of sprints that made us feel like we were starring in the movie Miracle.

Is this a wise coaching tactic? Well, that’s for another article.

At some point in your athletic career, you’ve probably lost your lunch—or at least you felt like you might. It probably came during a tough practice, a long game, or an intense workout. Regardless, it’s never convenient, and it’s always kind of embarrassing.

I know firsthand.

Why Do We Vomit from Intense Exercise?

Exercise is designed to push your body to its limits. Whether you lift heavy weights in the gym or perform sprints after practice, the idea is to challenge your body, causing it to adapt and make strength, size, power and/or endurance improvements.

Sports are different; they aren’t meant to cause improvement. You’re simply trying to succeed in whatever event you’re participating in. But this inherently causes you to push your body to the limit.

During intense activity, many things can happen in your body that might cause what’s technically called exercise-induced nausea, which can result in vomiting. We’ll focus on the two main causes.

Your Blood Flow Changes

Your muscles do a ton of work during a workout or game. Knowing this, your body puts your muscles on a VIP list so they have the resources needed to perform at their peak. In this case, the resource is blood, which carries oxygen and nutrients to your muscles.

To supply your muscles with extra blood, your body shifts blood flow away from your stomach and intestines, which slows down digestion. If you ate a poorly timed meal before starting an activity, the food just sits there, causing an upset stomach. At a certain point, your stomach might reject the food, and you will feel nauseous or worse, vomit.

A 2001 study confirmed that eating a meal immediately before a high-intensity workout increases exercise-induced nausea.

According to Dr. Joel Seedman, an exercise physiologist and owner of AdvancedHumanPerformance.com, this most commonly occurs during full-body workouts. When you use several muscle groups, more blood pools in your muscles and won’t be available for your stomach and intestines. You might also experience higher levels of nausea from leg workouts, because the muscles are so large.

If you do vomit, you usually feel better almost immediately. Despite the gross taste in your mouth, you can continue playing your sport or working out.

Your Lactate Levels Increase

You know when you perform a tough exercise and feel “the burn”? This is a sign that levels of lactate—a byproduct of energy metabolism—in your body are increasing. Lactate is used to create more energy, but if your muscles produce more lactate than they can handle, it accumulates in your blood. At a certain point, you reach the maximum amount of lactate your body can handle. This is called the lactate threshold.

As lactate levels increase, acidity levels also rise in your body. Your brain senses this as a toxic environment, and as a defense mechanism, it wants to get rid of the toxicity by causing you to vomit.

When this occurs depends on your conditioning and type of activity. If you suddenly do a crazy intense workout that might be beyond your ability, there’s a decent chance you might feel nauseous. Even a short break from training can cause unexpected nausea.

“If you take a few weeks off from a workout, your strength will not be impaired. In fact, it may increase. However, your body’s aerobic and anaerobic systems detrain within a few days,” explains Seedman. “So what happens is you’re able to stress your body to the same levels, but it catches up to you quickly because your body can’t keep up.”

Seedman says that a strength workout with high reps and short rest intervals (often seen in muscle-building routines) can be a culprit, even if the workout doesn’t leave you gasping for air. In this style of workout, lots of lactate is produced with little time between sets for your body to process it.

What Should You Do?

A lot comes down to genetics. Some people are able to avoid exercise-induced nausea better than others. And just because you vomit doesn’t necessarily mean you’re out of shape or less tough.

However, there are some things you can do to reduce your chance of vomiting during a workout or game.

Properly Time Your Nutrition

According to sports dietician Leslie Bonci, it’s critical to time your food and fluid intake before a game to maximize your performance and prevent stomach issues. She recommends following this schedule:

• Drink 20 ounces of fluid an hour before.
• Eat a small snack (about 100 calories) an hour before.
• If you eat a meal, do so about three hours before the game.

Increase Your Lactate Threshold

The second strategy is to improve your conditioning. Increasing your lactate threshold will reduce the likelihood of vomiting from a workout—unless you push yourself beyond what you’re capable of. To do this, you need to train at a high intensity, such as with intervals. Here are five drills that can increase your lactate threshold.

You Don’t Need to Puke for a Workout to be Effective

Vomiting occasionally from a workout is OK. It’s not fun, but there’s nothing inherently wrong with it. However, there’s no need to make it a habit when you work out. That just means you’re not training intelligently and within your work capacity. If you consistently feel nauseous from your workouts, it’s time to reassess them and maybe scale them back a bit.

If you vomit during a workout or sporting event, make sure to rehydrate with an electrolyte beverage such as a sports drink. This replenishes the lost fluid and nutrients that were in your digestive system and can prevent performance issues later in the session.

RELATED: Water or Sports Drink – What to Drink When?

Anatoli Tarasov, also known as the “Father of Russian Ice Hockey,” is the coach who integrated the two. He said that hockey players must have the wisdom of a chess player. They must have the accuracy of a sniper. And the rhythm of a musician. Tarasov saw hockey as an athletic artistic expression that required grace, sincerity, and passion, not just a brute’s game.

The societal perception of ballet is often seen as feminine. And took the world by surprise, discovering Russian hockey players were doing it. All I can say is, don’t judge ballet. If you have never seen a performance, watch it.

Observe the performers’ explosiveness, agility, and endurance without prejudice and with an open mind. Look at how the performers spin and jump into the air doing air splits, not once but repetitively, with the same ease, poise, power, and explosiveness. Tarasov saw Russian ballet as such and transferred all of that into hockey.

Elena Segal- Russian Ballet Hockey Trainer

Elena Segal, who studied at Bolshoi Academy, has used ballet to improve the grace,

flexibility, strength, and performance of hockey players and teams like the Anaheim Ducks. When she is teaching ballet, she has a few rules.

One rule was that the movements needed to be performed very slowly. When you can perform them slowly, then you can add speed. Elena emphasized that slow creates a solid base and strong, stable muscles and memory. And it also significantly prevents injuries. She also mentioned that none of her clients suffered injuries from her training.

Another rule Elena mentions is to do ballet with simple steps using classical lines. She says these movements may seem feminine for hockey players. But it is meant to keep every muscle in alignment to generate maximum power when shooting or with stick handling. She describes that you can see it when the player shoots the puck. It is shot with power, precision, and a graceful follow-through connecting the lower body to the upper body.

Elena says many of her clients who are pro athletes complain that ballet is slow, difficult, and not fun. However, the result is graceful fluid movement, enhanced body control, perfect stability, steady balance, upper and lower body coordination, flawless precision, and boosted speed, which all maximize a player’s potential and athleticism.

Russian ballet training focuses on deep, small internal stabilizing muscles to stabilize and align joints. When joints are aligned properly, bones and muscles can move well. And the result of that is flawless and accurate programming for strength, speed, power, and injury prevention.

Elena says three to four lessons are more than enough to finish Level 1 and activate the small muscles. And as for Level 2, it takes about 4-6 sessions to really strengthen those small muscles and stabilizers. Then, she says when those muscles are ready, she starts level 3. This level focuses on speed, strength, endurance, and explosiveness.

Russian Ballet’s Dominance and Power

Russian ballet is more about aesthetics and techniques that guide the performer. On

the other hand, American ballet is seen as exaggerated and associated with a loss of technique and accuracy.

When hockey players start ballet training, they realize how essential the small stabilizing muscles are for the larger muscles to have power, much like spark plugs that make the motor of a car start and function. The larger muscles are not effective without the fine motor control of the small internal stabilizers. So, when you have balance and stability, you optimize your power.

Russian ballet is highly detailed and technical. For example, the Russian hockey team won 22 world championships and 8 Olympic gold medals because of mandatory ballet training. It worked so well that in the 1980s, the NHL started to mimic the Soviets.

So today, not just NHL players but many athletes are learning ballet to boost their sports performance.

Hockey is all about acceleration, explosiveness, and speed. And in order to be fast and explosive, you must increase the force rate through strength training. Because when you train speed, you don’t use heavy weights. Usually, it is 50% less weight down to dynamic bodyweight movements.

So, for example, let’s say your five-rep max is 100lbs. Your speed training would use 50lbs. Now, if your five-rep max is 150lbs., your speed training will use 75lbs. So, as you increase your strength, you boost your speed/explosive training potential. That is the importance of strength training.

Training Program

You will only need two days in the gym. Use 85% one reps max, about five reps.

Day 1

• Perform exercise one first, then two for three sets of 5 reps.
• In between each exercise, rest for 10 seconds or less.
• After you perform the two exercises, rest for 2-3 minutes and repeat for three sets and move on to the next block

Circuit 1

1. Ab Wheel -15 seconds
2. Power Clean Push Press- Do a power clean. From the clean position, do a push press.
3. REST 2-3 MINUTES

Circuit 2

1. Nordic Hip Bridge – After five reps, try to hold the isometric position for 5 seconds.
2. Weight Pull-ups or Chin-ups
3. REST 2-3 MINUTES

Circuit 3

1. Single Leg Squats
2. Weighted Dips
3. REST 2-3 MINUTES

Circuit 4

1. Resistance Band Rotations with Stick- Using your hockey stick or any long bar, attach a resistance band to the end of the stick or bar and do sport-specific hockey rotational movements, like shooting and passing.
2. Alternating Cossack Squats
3. REST 2-3 MINUTES

Day 2

• Perform exercise one first, then two for three sets of 5 reps.
• In between the exercises, rest for 10 seconds or less.
• After you perform the two exercises, rest for 2-3 minutes and repeat three sets and move on to the next block

Circuit 1

1. Power Clean Split Jerk
2. Power Banded Speed Skater Rotation – Attach a resistance band to a secure anchor point from the floor. Do a speed skater by laterally jumping to the left. As you land on the left foot, rotate and pull the resistance band across your body.
3. REST 2-3 MINUTES

Circuit 2

1. Single Leg Deadlifts
2. Bent Over Row or Pendlay Rows
3. REST 2-3 MINUTES

Circuit 3

1. Front Squats
2. Dumbbell Chest Press
3. REST 2-3 MINUTES

Circuit 4

1. Weighted Reverse Lunge Box Step Ups
2. Loaded Dead Bugs- Add resistance bands to your feet so that when you pull one knee up to your chest, it will have resistance. And hold a plate slightly back over your head.
3. REST 2-3 MINUTES

Your training schedule for strength training is going to vary. It is not going to be on specific days like preseason. You have to factor in your games. For example, after a game, it is important to recover the next day and do strength training after the recovery day.

Never do strength training the day before a game. That should be for your light-loaded speed explosive work. That’s for another article.

There are many variations you can do with these exercises. But you must avoid doing too much. You must be mindful of your training and find that sweet spot that keeps you at your peak. Doing too much will only create fatigue, and you will slide down the peak and diminish performance on the ice. Bear in mind that strength develops when training is consistent, progressive, and not forced. You can’t just jump into high performance; it has to be developed over time and then maintained.

Remember, on the ice, not the gym, is where it really matters most.

For more information about strength, speed, and explosiveness, check out my book, INSTANT STRENGTH.

You can also go to my YouTube channel, THE BALANCED BODY, to see more exercises and learn other methods and training techniques for strength, speed, power, and explosiveness.

Why Is There A Referee Shortage?

While it had been rumored quietly for years, the problem in Massachusetts and everywhere else in youth hockey broke open last fall, when the president of Massachusetts Hockey released a letter detailing the referee shortage in the state and the reasons behind it. That letter noted Massachusetts Hockey had lost a staggering 900 referees compared to its pre-Covid numbers. And the main reason for the drop seemed to be “the abuse (officials) receive from coaches, parents, and players.”

The MH letter cited several examples of that abuse. That included ”a referee ​needing a police escort​ after an 8U game; a young female referee quitting​​ in the middle of a set of games​ due to parent harassment​; a parent ​coming on the ice trying to get at a referee; and a parent entering​ the scorer’s box to berate a player on the other team for a penalty against her child.” However, just several weeks after its initial letter was posted, Massachusetts Hockey gave significant suspensions to a coach and several parents for threatening and abusive conduct towards officials in two different incidents.

Unfortunately, the youth hockey referees shortage isn’t limited to Massachusetts. No sooner had the initial Massachusetts Hockey letter gone out than youth hockey associations in other states noted their own issues with dwindling referee numbers and incidents of abusive coaches or parents. In Minnesota, the lack of officials has led to canceled games or scheduled games turned into parent-officiated scrimmages. The issue was severe enough in other Minnesota sports as well. So much so that the Minnesota Amateur Sports Commission convened a symposium to address the issues across all sports.

Where Does Youth Hockey Go From Here?

Several years ago, a YouTube video of a “crazy Dad” shattering a pane of glass at a youth hockey game went viral, as much for a bystander’s sarcastic remark as for the man’s actions. But what was seen as outlandish behavior back in 2015 seems to have been normalized just seven years later. And whether it’s because of more societal anger, a new level of lowered civility, an aging referee workforce, or simply youth hockey officials joining the “Great Resignation” post-Covid, the referee shortage is getting worse every day.

In addition, as youth hockey goes the way of many other sports, with a greater emphasis on winning at high levels, many expect participation in youth sports to decline. But, with more at stake, bad behavior by parents and coaches is also expected to continue. And when you consider that fewer kids participating in sports means fewer kids becoming officials in their sport, the officiating shortage in youth hockey and other sports could be a long-term problem.

USA Hockey does have a Zero-Tolerance Policy in place to govern player, coach, and spectator behavior. However, as some recent incidents have demonstrated, the penalties imposed for bad behavior toward officials may not be deterrent enough.

Ultimately, the answer to the official shortage in youth hockey might be found in a zero-tolerance policy with teeth, applied on top of USA Hockey’s policy, like the one instituted by Massachusetts Hockey. Their policy now includes a form to report zero-tolerance policy violations by parents and spectators and banning and suspending coaches and parents beyond the punishment dictated by USA Hockey. For now, it appears the only way youth hockey will solve its referee shortage is to establish that type of long-term penalty box for abusive behavior by parents and coaches.

The dual list (offensive and defensive) that is described below contains the same major points but is different in functionality for on-the-ice skills.

“Parametric ratings” sounds like a fancy ‘construct’ but it consists of a set of categories to rate the skills of a player by several athletic aspects of the game of hockey.

This is not an official scoring system. But perhaps it can be a start toward a quantifiable dimension of hockey player evaluation. The actual scoring scale can, of course, be modified to a different numeric value across the four parameters.

I’ve divided it into offensive and defensive; the generic actions (as parameters) involved are categorized the same for both aspects of offensive and defensive:

= skating

= stick

= position

= sense of team

The most complex of these factors is–you guessed it–position. That’s because the position can be on almost any part of the surface of the 200x 85-foot area (nearly 19,000 square feet), minus the blue-paint crease and inside the goal areas.

Note: with the sometimes-overlooked puck blocking/puck intercepting factor of one’s hockey stick, most defensive plays are accomplished with that two-and-one-half inch x ten inches part– the stick blade, front side, or backside!

Offensive & Defensive Skills:

1 – skating (speed) — frontward____

back ____

lateral ____

(maneuverability) — sudden turns ____

“skid” stops ____

2 – stick — shooting:

wrist ____

slap ____

lob shots ____

backhand ____

blocking: interceptions ____

deflections ____

passing:

forward _____

back_____

laterally ____

3 – position –movement and re-spotting

offensively / forward _____

defensively / backward ____

lateral _____

4 – “Sense of Team.”

This element happens on the ice & off the ice. It’s the stuff that the “C”s (captains) and “A”s (assistant captains) are made of!

Scale of 1 to 10 points ________ (subjective, but see scenario 1 & 2 as examples). This fourth skill is a challenge to one’s self but loosely goes like this:

Scenario 1: Player F has the chance for an almost certain goal to score but has a teammate wide open to score also.

Does player F shoot for themselves or pass it over to the teammate?

Scenario 2: A defensive play is possible where player F can do it, yet there is a significant risk of injury by players who make the on-ice move in question. Player F is known to decide to risk that injury, placing the outcome of team performance over his own safety and not merely some reckless actions.

Scenarios like these two are tough to keep an ongoing score tally on, but we all know those players who have these tendencies and the skillset to make the exceptionally talented play of the moment. The general question becomes how much personal risk is acceptable and does the hockey player actually have those essential skills to accomplish the bold challenges?

As a disclaimer of sorts (not to cause unnecessary team in-fighting), these ratings would be for the coach’s own planning use, and even possible one-on-one assessment talks with each individual player, but definitely not to publicly post up the actual rating scores.

If the head coach has the presence of one or more assistant coaches, he could ask each assistant coach to make similar ratings of their own, for perhaps an average on each player’s scores.

During my 16th year of organized hockey, I was beaten down mentally and emotionally more than physically. I didn’t find or express the same joy I had when I started the game. At the beginning, I was playing with friends, we all had fun, and feeling safe was never a question. Nearing the end, the focus became a competition, and safety blurred into fear and anxiety. Though I didn’t have the words then, I knew that a sport that once brought me nothing but peace and joy was no longer fun. When an athlete’s organized sporting life is over, it’s not uncommon to question your identity: if I’m not a [BLANK] player, who am I?

The first time I stepped on the ice with the Write-Offs dates back to 2006, as I was navigating this existential question. It’s hard to believe that I’ve shared the ice with Jim and the Write Off family almost every week for close to 16 years now, easily over 700 games. Typing that number surprises me; it’s hard to believe how quickly time flies! But, I guess that’s what happens when you’re having fun, and I’m grateful I found that again.

Growing up, I would often hear the saying, “you never know how valuable time is until it’s gone.” There are many areas of life where I experienced this, but Thursday Night Hockey was never one of them. It was there that I found peace and quiet within myself, which allowed me to participate and be present with those I played with fully. I knew how valuable Thursday Nights were, and as time continued to fly and my skates slowed down, I could see it even more vividly. I see Jim sneak up beside the net ready for a pass. I pass, and whatever happens next doesn’t matter because the point isn’t the point. The point is found when you can see your teammates.

My gut tells me Jim understood this, and beyond my gut, the evidence through his actions was crystal clear. Jim lived the quote on my friend Matt’s gym wall: “simple things done savagely well.” He was always the first at the arena, ensuring the dressing rooms were ready, water bottles filled, etc. At first glance, this may not seem like rocket science, but try doing this for over 50 years while radiating a sense of peace and joy.

Thursday night evolved from playing hockey to spending time with family. It surpassed the mundane mechanics of the game, and brought to life the spirit of the game. I find it difficult to define “spirit of the game” with words alone, because it’s an experience that requires your presence and participation. I remember asking Jim what his secret was to playing as long as he has, and he responded with two words: show up.

I remember losing my grandfather in September 2017. Our family had arranged a viewing on Thursday, so I missed hockey that week. I was standing at the front of the viewing room when I looked up and saw Jim in a full suit making his way towards me. I didn’t tell anyone from Thursday night hockey about my grandfather, but Jim found out in his own way, and he showed up.

Jim’s 50+ year on-ice relationship with hockey was the same secret behind his successful relationship with friends: he shows up. Many times I feel I need to do more than show up, I need to [fill in the blank], but what I’ve learned from watching Jim is that showing up positions us to react to people’s needs as opposed to our perceived needs. Showing up is truly a time-saver, a time savor-er.

One month after my grandfather’s funeral, my uncle Ted, who played many significant roles in my life, passed away. Around the same time, I was in the middle of contract negotiations for a new position, and Ted was always my go-to for these things. I remember thinking who I knew that I could trust to guide me, and Jim came to mind. At this point in time, I’d been playing hockey with Jim for 11 years, I had no idea what he did professionally, but I did know he was an honest man who respected time and his teammates.

We met at Tim Horton’s before our game. We sat there, and I talked, talked, and talked some more. He listened. I asked him how I should approach the financial discussion. I had a number in mind, and I shared it with him. I asked how he’d go about the negotiations. His response was simple, clear, and sensible: “Ask your boss what they are comfortable with.”

Interview with Jim Dadson

Nearing the end of 2021, Jim called me and gave me a heads up that he would be hanging up the skates for personal reasons at 79. The news hit me hard, but before the sadness could take over the mood of the conversation, he said, “Georges, this is the privilege of getting older.”

Georges: “Jim, what’s the secret of playing the game of hockey as long as you have?”

Jim: “Keep showing up.”

Georges: “How do you suggest I approach financial negotiations?”

Jim: “Ask what your hiring boss is comfortable with.”

Georges: “Jim, I’m really sad to hear this news. Are you sure there isn’t anything else that can be done….”

Jim: “This is the privilege of getting older.”

Jim’s lessons have continued to pay dividends. My main goal when it comes down to hockey is to show up, and that alone has paid off in more ways than I can mention. His advice around financial negotiations paid off too, literally! I received a higher split than the one I was preparing to negotiate for. And finally, Jim’s view of aging through the lens of privilege leaves me with hope.

Off the ice, Jim currently serves as the president and chair of the Deaf-Blind Ontario Foundation. After listening to his stories, I realized the most important lesson: hope can be found in our deepest challenge. Sometimes it requires us to slow down, look up, see our teammates or neighbors, and know we’re never alone.

To all the coaches, parents, and people working with the next generation, sport is bigger than a game, a score, or any other KPI. If our young ones are having fun and smiling through the wins and losses, then we’re living our calling.

Weight training can help the players reduce the risk of non-contact injury, improve their deceleration and their acceleration. Traditional strength training often adds mass to the players’ bodies that they then have to carry around over 11 km. A balance must be found that gets the players as strong as they can, without getting too heavy, whilst being able to run well and be agile. Copying the football players’ weight training program would be unsuitable.

The Key Areas

Before lifting weights, the developing player, or novice adults, should undergo a foundational training program as outlined here:

Once this has been followed and the athlete can move well, then they can start to do more specific work with weights.

The common injury areas for field hockey players are the back, pelvis, knee and hamstrings. A combination of body weight and weight training exercises can be used to help reduce these injuries.

Hip series 1

Hip series 2:

Hip series 3

Hip hinge

Bent over row

Single-leg Squats

Hop and Hold

You will notice that most of these exercises combine balance, control and mobility. The exception is back strength. That is because the muscles do not require strength in isolation: they have to be able to support the body in the various different hockey positions and at speed. This requires balance and control and mobility.

The bent-over row and hip hinge can be done with either barbell or dumbbells, whichever is convenient. A starting place of 3 sets of 5-8 repetitions is enough for the weights exercises, 5 is enough for the body weight. Pull-ups are harder and the athlete may need to start with a jump pull-up and then lower slowly until they are strong enough to pull themselves up unaided.

The two sequences of exercises above can be done before or after a running session or hockey practice. They could also be done before a more generic weight training session.

These exercises are examples of what can be done and other, similar exercises, can be introduced throughout the season to add variety and stimuli.

Additional Exercises

Once the key areas have been trained regularly, additional can be introduced to further develop the athletes’ performance.

Lunge and Press: this can be done pitch side with a water bottle or in the gym with a light dumbbell. It replicates the different planes of movement that the hockey players need to get into. See the video for sets/ reps.

Back Squat: to help the athletes with acceleration from a low position. A full range of movement with control should always be the priority. 2 sets of 8-10 repetitions to start and then build to 3 sets of 5-6 reps with a heavier load. Squats are a great way of adding unnecessary mass. They are a staple for bodybuilders, so limit the weight used. Remember how much running is required in hockey.

Squat Jumps: use dumbbells in each hand. This can be done in between sets of back squat or afterwards. Jump as high as you can and land quietly with ankles, knees, and hips bent. This helps with braking mechanics that help you to stop fast and safely. 2-3 sets of 4-5 repetitions, ensuring correct landing and height, is a good start. If you can barely get off the ground, lower the weight.

Summary

Hockey, like all sports, requires its players to be strong. However, they also have to be good at running and sprinting and fast enough to make plays at the end of the match. Weight training should supplement the hockey practice and running sessions. The aim is not to be ‘strong in the gym’ but ‘strong enough’.

What’s the Sweet Spot?

Every player is different. Each of us has our own recovery time after a long, grueling season. The bumps and bruises pile up in the game of hockey, and no one is immune to a season’s worth of them. Some players barely take any time off after the season, and others take close to a month.

It depends on the length of your season. Some players don’t make the post-season, and others go all the way to the final series or championship game. When your season ends will play a factor in the downtime before you pick up your off-season training regime. You need to figure out what works best for you and devise a plan. Once you’ve figured that out, it’s time to get to work.

Monday

*For the supersets, do each different exercise in succession, then rest and repeat with the specified reps and sets.

• 10-15 Minute Warm-Up
• Bench Press 4 Sets 8 Reps – Rest 90 Secs
• Superset
• Incline Dumbell Bench Press 4×8
• Close Grip Lat Pulldowns 3×10
• Dumbell Rows 3×10 Rest 90-120 Secs
• Superset
• Push-Ups 3×15
• Tricep Push Down 3×10
• Bicep Curls 3×10 Rest 90-120 Secs
• Superset
• Single Arm Landmine Shoulder Press 3×8
• 21’s x 2
• Tricep Dips 3×10 Rest 90 Secs

A couple of notes on exercises that might not be so common. Landmine presses are done as such. While 21’s are curls done with a barbell. You do 7 full curls. Then, you do 7 curls from the top third of the motion and 7 more from the bottom third.

Tuesday

Warm-Up

• Superset
• Squats 4×8
• Squat Jumps 4×5 Rest 90 Secs
• Superset
• PB Hamstring 4×10
• Reverse Lunges 3×8
• Step-Ups 3×8 Rest 90 Secs
• Superset
• Calf Raises 3×20
• Tibial Anterior 3×20
• Lateral Jumps 3×10 Each Side Rest 120 Secs
• Superset
• Standing Shoulder Press 3×10
• Front Raise 3×10
• ABC’s x 3 Rest 90 Secs
• Finisher
• Push and Pull Sleds 2 Each 40 Yards

Some notes for a few exercises here are: PB hamstrings are done with a Powerball like this. Tibial anterior’s should be done with your back against a wall and your heels two inches away. Then you lift your toes up and hold for 2 seconds. ABCs should be done with a 5 to 10-pound barbell weight. You trace the alphabet with your arms straight. Use capital letters. If you don’t have sleds available, do six-60 yard sprints with a parachute or weight vest. If you don’t have that available, do a 30-yard sprint followed by a 30-yard fireman’s carry for six reps.

Wednesday

Wednesday should be used as an active stretching day. It’s a much easier day than the others, but you should still break a decent sweat. It’s great to get the blood flowing without putting too much stress on the body. Foam rollers are great, and remember not to go too long. You should focus on areas of the body that are tight: hip flexors and all mobility points. A great example is here.

Thursday

Warm-Up

• Superset
• Dumbell Bench Press 4×8
• Wide-Grip Lat Pull Downs 3×10
• Pull-Ups 3×10 Rest 90 Secs
• Superset
• Box Jumps 3×10
• Med Ball Slams 3×10
• Band Thrusts 3×8 Each Side Rest 90 Secs
• Superset
• Standing Shoulder Press 3×8
• Side Raises 3×8
• Hanging Knee Raises 3×20 Rest 90 Secs – Light Jog 40 yards 4 or 5 Times to Cooldown

Friday

Friday is here, but there’s a lot of work to do to earn the weekend. Today is META-Day, and it’s not going to be pretty. However, you’ll put your body in a working state through the weekend. You’ll also find out how to push yourself through adversity and see what you are or aren’t capable of.

We’re going to do 6 rounds of these exercises, and you rest as needed. Your heart rate will be up almost from the get-go and it will take about an hour to complete.

Warm-Up

• 50 Yard Sprint
• 40 Yards of Standing Long Jumps
• 30 Yard Sled Push
• 30 Yard Sled Pull
• 10 “Back Pack” Push-Ups
• 8 Hex Bar Jump Squats
• 8 Pull-Ups

Backpack push-ups are when you put a resistance band around your neck and back. Here’s an example of hex bar squats, but you explode up and off of the ground as a variation.

Ideally, you would skate or play shinny before these workouts but you can skate after if your situation calls for it.

*As always, consult a physician before entering into any training program.