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Hi, my name is Brian Mullen. I spent my whole life around the game of hockey.
Beginning with my roller hockey days in New York through my 11 seasons in the
National Hockey League. During this time I found that learning the fundamentals
of the game is essential to succeeding in this sport. And I would like to pass
along my knowledge to you. So lace up your skates,
grab your stick and learn the game of hockey online with me.
FITNESS
For the 22 weeks we have been doing "The Hockey Clinic with Brian Mullen," we have been discussing
skills and drills to perform on the ice to better reach your hockey potential. Today,
in the show's final chapter, we will talk about a few performance enhancing techniques
you can do away from the rink.
Stretching and the proper diet are essential to avoiding injuries, maintaining your
energy level throughout the game and living a healthy, fulfilling life away from the
game.
Stretching
Stretching can be done both in the locker room before the game and also during pre-game warm-ups.
I recommend doing both. Stretching gets the blood flowing and prepares your
tight muscles for the rigors
of a 60-minute hockey game. It is also a good idea to do post-game stretches.
Exercises after the game prevent muscles from tightening up and
gets you ready
for practice or a game the next day.
Off-Ice Stretches
Butterflies
One such off-ice exercise is the butterfly. This exercise targets the muscles in
the groin and hamstring. These muscle groups are essential for skating.
- Sit on the floor with your legs out in front of you.
- Place the heels of your feet together.
- Begin to pull your feet towards your body until you feel pressure in the groin region.
- Once this is achieved, lean forward and apply pressure to your legs using your elbows.
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Toe Touches
Another exercise to work the hamstrings is the toe touches. It not only stretches the back
of the legs but also the front or quadricep muscles. This exercise will improve your
skating by making your legs much more flexible.
- Sit on the floor.
- Place one leg straight out in front of you with the other bent behind you.
- First, lean back until you feel pressure in the knee of the folded leg.
- Hold this position for 10 seconds.
- Then, lean forward attempting the touch the tip of your index finger with your big toe.
- Hold this position for about 10 seconds.
- Switch legs and repeat steps.
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Lower Back Stretch
The lower back is one body part often neglected by hockey players. However, players use
their backs more than you think. Skaters spend much of their ice time bent at the waist
putting pressure on their backs. The following
exercise will lessen the chance of feeling aches and pains in this area.
- Sit on a bench in the locker room or a chair.
- Cross one leg over the knee of the other leg.
- Lean forward
- You should feel tension in the back and backside of the bent leg.
- Switch legs and repeat steps.
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On-Ice Stretches
Once you step onto the ice, there are several exercises you can perform to prepare your
often utilized muscles for the game or practice.
Groin Stretch
- Drag one leg behind you while you bend the knee of the other leg in front of you.
- Place your stick out in front of your body and lean forward.
- Keep your head and shoulders up and squared.
- Hold this position for about 10 seconds.
- Switch legs and repeat steps.
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Toe Touches
- Grab your stick with both hands and hold at a 90-degree angle from you body.
- Slowly bend at the waist and attempt to touch your skates with your stick.
- Keep your legs straight.
- Hold this position for 10 seconds.
- Return to starting position and repeat steps.
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The key to performing any exercise is to be able to stretch as far as you can and still be able
to hold the position for the set time. You never want to bounce. Bouncing puts undue
strain on ligaments and tendons.
Weight Training
For players in the National Hockey League, weight training makes up a large part of their
practice
time. But those of you who have followed this program from the start know that I am not a
big proponent of weight lifting. Some experts say kids should not begin weight training until
they stop growing.
For most this is between the ages of 12 and 16. Others say weight lifting does no harm
to a young person. If you are going do some type of weight training,
have a certified training develop a program that best suits you.
My theory is that muscles will become stronger with use.
I would recommend doing push-ups or pull-ups to build your upper body or aerobics to
strengthen
your legs.
Nutrition
Food is fuel for the body. Without eating three well-balanced meals your body will not
have the energy to perform out on the ice. You should consume plenty of products from
the four basic food groups: dairy (milk), meats (chicken and fish), fruits and vegetables,
and starches (potatoes and grains).
During a typical practice or game, you will likely burn between 3,000 and 6,000 calories.
In addition, drink a lot of water. Liquids make up a large part of our bodies so you
must drink plenty of water before, during and after a game.
Next Class
I hope you enjoyed this session of "The Hockey Clinic with Brian Mullen."
The next time
we get together we will discuss equipment needs
for goaltenders.
"The Hockey Clinic with Brian Mullen" Archive
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