Hockey Injuries and Training Exercises to Prevent Them
Hockey is a fast-paced sport. It combines players of different sizes and speed together on an ice rink with furious non-stop action.
Preventing Hockey Injuries
Ice hockey training tips and techniques
Like many contact sports, the right strength and conditioning training program can help prevent common hockey injuries, especially in youth players.
To help prevent or lower the risk of a hockey injury, follow these steps:
• Warm up to prepare your body for activity.
• Stretch your lower back, hips, and groin.
• Wear proper protective gear designed for each position.
• Know the rules of the game and abide by them.
• Train in the off-season to make your body stronger, more coordinated, and flexible.
• Maintain proper nutrition and hydration to help you perform better during training and to heal faster after injury.
Hockey training and conditioning exercises
Following a hockey-specific exercise program — on and off the ice — can help you properly condition your body and prevent injuries.
Off-ice balance drills
• Stand on one foot with your eyes closed for as long as you can.
• Single-leg squats. Progress to single-leg squat, hopping from leg to leg.
Medicine ball twists/toss
• Turn sideways to a partner.
• Rotate your trunk and throw the ball.
Twisting and throwing build the torso strength and dynamic stability you need when shooting the puck.
Aerobic exercise
Do at least 30 minutes of exercise three to four times a week.
