Physical Training 

The club includes a fitness coach in the person of Lyes Rabhi graduate status.
By its interventions with our young players it brings physical maintenance necessary for the practice of ice hockey.
 
Lyes's point of view :
 

The physical training in hockey

Physical training, can be defined as the set of optimization for operations safely, motor skills necessary for the performance of a performance and its reiteration in time.

Physical Training begins by analyzing the requirements of sport, exercise duration, distance, speed, acceleration, number of intense action, heart rate, energy expenditure ...). From these data may establish a prioritization of physical qualities (Stamina, Strength, Speed, Flexibility and Coordination) to develop related discipline.

Required physical qualities :

Hockey is a sport characterized by short presences and with great intensity is seeking a number of varied and complex energy systems. In terms of energy systems, the anaerobic system is the most heavily used, whether in or lactic alactic level. The aerobic system is also important, especially at the level of recovery. These qualities are also evaluated frequently in ice hockey by experts. 

• Speed is a key asset, both in terms of skating that the speed of implementation of various skills. It is also the speed of decision making in this sport where the game takes place at a rapid pace.

 • Hockey is a contact sport that requires great muscle power and allows the player to win his battles a-against-one representing the largest proportion of the shares during a game. Necessarily, muscle strength, which is a component of the power becomes. 

• Finally, the flexibility allows for better range of motion, while helping the player to prevent a number of injuries. The region of the shoulders and hips often has deficiencies at this level.

 

EXERCISES TO PRACTICE AT HOME

Exercises can be performed indoors, at home in the evening or in the morning for example. It will then be for cladding exercises, abs, pumps, etc. They help maintain the gains for the duration of the season.

• Sheathing on all 4 sides : support on the forearm towards the groundSame facing the ceiling and then the left and then right (for series 30 seconds initially and gradually come to 1 minute)
These exercises are essential to develop the abdominal strap (limitation of injury, less compaction body limit switches, etc.).

La chaise : leaning against a wall, stand in position angle (as if you were sitting)

 Do this exercise in series of 3 x 30 sec by increasing the weeks.

The pumps : face down, arms outstretched, body tense, make up and down movements. 

Possibility to make this movement more affordable for beginners, leaving the knees to the floor.

Half squats : legs slightly apart, put his arms horizontally. slowly lower the knee-length pool, the right chest and leaning slightly to the front.

Keep feet flat on the floor, then back up. A repeat 10 times and do 2 to 3 sets over the weeks.
Jump rope : with all possible variants. For one minute and do 5-6 sets 

My vision on the physical preparation :

 Physical training is obviously essential. Just as the fact to move and make almost daily physical activity is good for health, physical preparation is necessary for the practice of Hockey, especially since this is only done on the ice. To develop physical and motor skills, or prevent injuries, we must do other activities, the trainings on ice are not enough. . As everyone therefore, we must do a physical activity to be healthy.

There are different levels of preparation, according to the first age. In younger, we do not speak of physical training in the strict sense, but rather to diversification of activities: you have to play the other games, for between 6 and 11 years is the best time to develop all what concerns the coordination, dissociation, balance, speed or reaction. Therefore, do juggling, run outside, walk on a tree trunk are all activities that develop these qualities. Reduce the activity to the exclusive practice of hockey at that age limits the motor pattern of children.
Then more you will rise to the U15 and U18 categories, more physical preparation is essential and organized to develop strength, endurance. A preteen, we must develop endurance, because even if an increase in older age is possible, it will redouble their efforts!
There are also different training levels according to the objectives. Just one may wish to keep in shape and prevent injuries, or physical progress in developing physical qualities such as strength, endurance and muscle mass. In this case, the workouts are harder, and require a real building program.
 
 

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