Why Driblades can be even more powerful than on ice training?
Breakthrough in Off-Ice Hockey Training.
A little known company and NHL kineseology trainer from Canada has been quietly up to groundbreaking advancements in the world of off-ice hockey training. The connection between off-ice work transitioning to on ice gains has always had merit, but it’s always been a detour of how to directly connect it…… Until now!
Driblades has not only changed the game, but in some respects (for those thought leaders and innovators) it’s making faster gains and correcting imbalances far greater than just training on ice.
Lane Pederson Driblades Hockey Training
We tend to give the greatest attention to our upper, lower, and core. Coaches and trainers for years have focused on explosive power from the quads, glutes, core, and upper body, but have neglected some of the most powerful muscle groups for hockey players on the frontal plain (lateral). THE HIPS! THE ADDUCTORS & ABDUCTORS.
Driblades not only target muscles that aren’t being actived in practice or the gym, but they actually force you to “regress in order progress” as Kelly Riou is quoted, the creator of Driblades.
Name the area of difficulty or weakness…
Stride Power & Legnth
Ankle mobility or imbalance
Hip mobility or imbalance
Knee & Hip Bend for deep skating
Transitions
Laterals and Crossovers
Edgework……
and the list goes on……
They can all be addressed and improved faster with Driblades than on ice work.
Yes, they are a resource to be used with an expert coach and with your on-ice work, but if used correctly they can slow you down to be put in the correct mechanics that the slippery and frictionless ice can’t create.
Times have changed and once the thought was the more ice time, the more improvement, until data showed two things. More time using incorrect mechanics doesn’t lead to improved skating. Also, mechanics breakdown over the season not vice-versa.
With ice-time at a premium these days and even more attention going away from skating technique and more to team systems and positioning….. There is no better time than Now….
…..to start Driblading.
Have a Great ONE!
Coach Ryan
Why Hip Flexors are a problem for hockey players…
Understanding Hip Flexor Pain in Hockey Players and How to Fix It
Hip flexor pain is a common issue among hockey players, often caused by the fast-paced, high-intensity nature of the sport. The hip flexors are a group of muscles that help lift your knees and bend your hips, playing a crucial role in skating, shooting, and overall mobility on the ice. When these muscles become strained or overworked, it can lead to pain and discomfort that hampers performance. In this blog, we’ll explore the causes of hip flexor pain in hockey players, how to prevent it, and effective methods to alleviate it.
Ryan DuPraw demonstrating proper stride extention.
Causes of Hip Flexor Pain in Hockey Players
Overuse and Repetition: Hockey involves a lot of repetitive motion, especially during skating. The constant forward and lateral movements place a significant load on the hip flexors, leading to muscle fatigue and overuse injuries.
Poor Skating Mechanics: Improper skating form can exacerbate stress on the hip flexors. For example, a stride that is too long or too short, or an incorrect knee bend, can throw off the balance of muscle usage, causing certain muscles to overcompensate and strain.
Tight Muscles: Hockey players often have tight hip flexors because of the crouched skating posture. Without proper stretching and mobility work, these muscles can become stiff and prone to injury.
Weak Core and Hip Muscles: A weak core or surrounding hip muscles can lead to improper body mechanics, placing undue stress on the hip flexors. A strong core helps to stabilize the body, distributing the workload more evenly across different muscle groups.
Inadequate Warm-Up: Skipping a thorough warm-up before hitting the ice can leave the hip flexors cold and unprepared for the demands of the game. This increases the risk of strains or pulls during sudden bursts of movement.
Symptoms of Hip Flexor Pain
Common symptoms of hip flexor pain include a sharp or pulling sensation in the front of the hip, difficulty lifting the leg, pain when skating or shooting, and discomfort during everyday activities like walking or sitting. If these symptoms persist, it’s essential to address them promptly to avoid more serious injuries.
Prevention Strategies
Proper Warm-Up: A dynamic warm-up that includes exercises like leg swings, high knees, and lunges can increase blood flow to the hip flexors and prepare them for action. Spending 10-15 minutes warming up before practice or a game can make a significant difference in preventing injuries.
Stretching and Mobility Work: Incorporating hip flexor stretches into your routine can help maintain flexibility and reduce the risk of strain. Simple stretches like the kneeling hip flexor stretch or the pigeon pose can be highly effective. Aim to stretch for at least 30 seconds on each side and include a full-body mobility routine to keep all your muscles working optimally.
Strengthening Exercises: Building strength in the core, glutes, and hip muscles can alleviate the load on your hip flexors. Exercises like planks, glute bridges, and hip thrusts can help balance your muscle groups and improve overall stability. Adding resistance bands can enhance the effectiveness of these exercises by adding tension to your movements.
Technique Correction: Working with a coach or a skilled trainer to refine your skating technique can reduce the strain on your hip flexors. Small adjustments, such as the angle of your stride or knee bend, can have a significant impact on muscle usage.
Treatment Options for Hip Flexor Pain
Rest and Ice: The first line of treatment for acute hip flexor pain is rest. Taking a break from intense activity allows the muscle to heal. Applying ice to the affected area can help reduce inflammation and alleviate pain. Aim to ice the hip for 15-20 minutes several times a day during the initial stages of injury.
Physical Therapy: A physical therapist can design a customized program tailored to your specific needs. This might include manual therapy, targeted exercises, and modalities like ultrasound or electrical stimulation to speed up recovery.
Massage and Foam Rolling: Self-massage techniques, such as foam rolling, can help release tight hip flexor muscles and improve blood flow to the area. Rolling out the front of the hip and thigh muscles gently can alleviate tightness and prevent future issues.
Gradual Return to Activity: Once the pain subsides, it’s important to ease back into your routine gradually. Start with light skating or dry-land training before jumping back into full-contact practice or games. Listen to your body and increase the intensity only as much as your hip flexors can handle without discomfort.
Strength and Conditioning Program: Engaging in a well-rounded strength and conditioning program designed specifically for hockey players can help you stay in peak physical condition and prevent recurring injuries. This should include a balance of strength training, flexibility, and conditioning to support the high demands of hockey.
Conclusion
Hip flexor pain is a common hurdle for many hockey players, but with proper care, it doesn’t have to keep you off the ice. By incorporating preventive measures like proper warm-ups, stretching, and strengthening exercises, you can reduce your risk of injury. If pain does occur, addressing it promptly with rest, therapy, and a gradual return to activity can help you recover effectively. Remember, maintaining overall fitness and paying attention to your body’s signals are key to enjoying a pain-free hockey season. Remember…power and strength is important, but not over hip mobility. Stay proactive, and your hip flexors will thank you!
What truly separates Hockey From other sports and training?
While some might argue otherwise, the lower body strength and power training of a football receiver and an elite soccer player are quite similar. Both athletes are required to execute intense sprints and quick changes of direction on identical surfaces. However, it is their conditioning requirements that differ significantly. Hockey players, on the other hand, perform on an entirely different surface with a unique propulsion method, leading to distinctive strength and conditioning needs. The key distinctions between hockey players and field sport athletes include:
The Foot and Ankle Demands
Hockey players must balance on a 3mm piece of steel rather than a shoe or cleat, a challenge that places unique demands on the foot and ankle. The ankle joint plays a crucial role in distinguishing an average skater from an elite one.
Time Spent Producing Force During Each Stride
In field sports, athletes at full sprint have ground contact times of 0.2 seconds or less, giving them a very brief window to apply force. In hockey, the contact time with the ice per stride at full speed is approximately 0.4 seconds, which has significant implications for the strength required to achieve high speeds.
Lateral vs. Forward Force Generation
In sprinting, the hamstrings are among the most important muscles, especially at full speed. However, in hockey, they primarily act as knee stabilizers and help in lifting the blade off the ice. This influences how hamstrings are trained, the emphasis on quads and glutes, and the focus on different planes of motion during training including the muscles of the hips.
The Role of the Stick in Propelling the Puck
In hockey, small but powerful wrist movements are crucial for executing quick-release, high-velocity shots, such as snapshots and wrist shots. Training for hockey demands dynamic wrist extension (knuckles moving towards the back of the forearm) and wrist flexion (palms moving towards the front of the forearm). Additionally, violent torso rotation is essential for powerful slapshots, one-timers, and classic wrist shots.
The Foot and Ankle: Hockey’s Most Distinctive Feature
When considering what sets hockey apart from most other sports, the fact that it is played on ice is undeniably significant. This factor profoundly impacts several aspects of the game, particularly the role of the foot and ankle complex.
If you're familiar with Quinn Hughes' impressive rookie and sophomore seasons, you’ve likely noticed his almost unmatched skating skills, particularly his ability to make quick moves and change direction in seemingly impossibly tight spaces. Observing closely, you’ll see the extreme angles his ankles achieve—the way he can hold an edge, the range of movement across the back and front of his blade.
Many parents are frustrated that a general sports conditioning and speed program is not improving their on ice speed and performance as much as they had hoped. The verbatim of “it’s not transferring to the ice coach”, is the most common.
This is a peek into why Connor McDavid’s speed on the ice does not make him a great 40 yard dash sprinter in the combine. You can now see why some programs are swinging and missing with hockey players.
Exploring the Three Planes of Movement: A Guide to Hockey Specific Fitness.
In the realm of hockey fitness and physical well-being, understanding the fundamental principles of movement is paramount. One such crucial concept is the division of movement into three planes, each of which plays a distinct role in how our bodies navigate space and perform various exercises. By delving into these planes—sagittal, frontal, and transverse—we can gain a deeper insight into hockey mechanics and design workout routines that enhance overall flexibility, strength, and agility.
Reverse Slideboard Lunges
1. The Sagittal Plane: Forward and Backward Movements
The sagittal plane divides the body into left and right halves, focusing on movements that occur in a forward or backward direction. This plane is fundamental to our daily activities such as walking, running, and bending forward to pick something up. Exercises like squats and lunges predominantly occur in the sagittal plane, engaging major muscle groups like quadriceps, hamstrings, and glutes.
Benefits of Sagittal Plane Movements:
Improved Lower Body Strength: Squats and lunges target the muscles in your thighs, hips, and buttocks, enhancing lower body strength.
Enhanced Posture: Engaging in sagittal plane exercises helps in improving posture by strengthening the core muscles, reducing the strain on the back.
2. The Frontal Plane: Side-to-Side Movements
The frontal plane divides the body into front and back halves, emphasizing lateral movements. Activities like side lunges, lateral raises, and jumping jacks are typical examples of exercises in the frontal plane. Incorporating exercises in this plane enhances stability and balance, working on the muscles along the sides of the body.
Benefits of Frontal Plane Movements:
Improved Balance and Stability: Frontal plane exercises challenge the body's balance, enhancing stability and reducing the risk of falls and injuries.
Targeted Core Engagement: Side-to-side movements engage the oblique muscles, leading to a stronger and more defined core.
Hockey Specific Stirde Mechanics: To reach maximum power and inside edge bite off each stride no matter the rpms of stride speed.
3. The Transverse Plane: Rotational Movements
The transverse plane divides the body into upper and lower halves and focuses on rotational movements. Actions such as twisting, rotating, and turning involve this plane. Exercises like Russian twists and wood chops are excellent examples of transverse plane movements, engaging the core muscles and promoting flexibility.
Benefits of Transverse Plane Movements:
Core Strength and Flexibility: Transverse plane exercises work on the deep core muscles, promoting stability and enhancing flexibility.
Injury Prevention: Improved rotational strength reduces the risk of injuries, especially in activities involving sudden twists and turns.
Embracing Holistic Movement
Understanding the significance of the three planes of movement is pivotal in the realm of hockey fitness. By incorporating exercises that span these planes, hockey players can achieve a comprehensive and balanced level of fitness, promoting strength, flexibility, and agility. So, whether you’re a hockey player, fitness enthusiast or a beginner on your wellness journey, consider the power of these planes in shaping a healthier, more functional you. By embracing holistic movement, you’re not just exercising; you’re nurturing your body’s innate capacity for versatile and graceful motion, ensuring a healthier and more fulfilling life.
How to find more Hockey Speed
Improving your speed for hockey involves a combination of physical conditioning, technical training, and proper nutrition. Here's a 10-item list of strategies to help you get faster for hockey:
Interval Training: Incorporate high-intensity interval training (HIIT) into your workouts. Short bursts of intense effort followed by brief rest periods can improve your cardiovascular fitness and explosive speed.
Sprint Workouts: Practice short sprints to enhance your acceleration and quickness on the ice. Focus on explosive starts and maintain proper form during each sprint.
Agility Drills: Agility is crucial in hockey. Set up cone drills, ladder drills, and shuttle runs to improve your ability to change direction quickly and efficiently.
Strength Training: Build lower-body strength with exercises like squats, lunges, and plyometrics. A stronger lower body will give you more power and drive during skating strides.
Core Exercises: A strong core provides stability and balance, which are essential for generating power and maintaining control while skating.
Proper Skating Technique: Work with a coach or attend skating clinics to refine your skating technique. Proper stride mechanics can significantly increase your speed and efficiency on the ice.
Flexibility and Mobility: Incorporate regular stretching and mobility exercises into your routine to improve your range of motion and prevent injuries.
Puck Handling at High Speed: Practice stickhandling while skating at high speeds. This will enhance your ability to control the puck during fast breaks and agile maneuvers.
Off-Ice Conditioning: Engage in off-ice exercises that mimic hockey movements, such as jumping, lateral movements, and quick starts, to reinforce muscle memory and speed development.
Rest and Recovery: Give your body adequate time to recover from intense workouts and on-ice sessions. Proper rest is essential for optimal performance and injury prevention.
Remember that getting faster for hockey is a gradual process that requires dedication and consistency. Combine these strategies with a positive mindset, and you'll be well on your way to improving your speed on the ice. Always consult with a coach or fitness professional to tailor a training program that suits your specific needs and goals. Skate Hard & Have a Great One!
-Coach Ryan
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The Unique Hockey Stride
Hockey is a sport that requires players to have strong skating abilities. One of the most important aspects of skating in hockey is the stride. A strong and efficient stride can help players move faster, change direction quickly, and maintain balance on the ice.
The hockey stride is a complex movement that involves several different muscle groups working together. It begins with the player pushing off the ice with one foot while gliding on the other. This push is generated by the leg muscles, including the quads, hamstrings, and glutes. The unique problem is that many people and coaches try to train hockey speed like other sports which is movements in a non-lateral plane. This is the type of mechanics that make Connor McDavid blazing fast on the ice and not so much off the ice in a 40 yard dash time. Many players and coaches of generalized all sport conditioning programs fail to fully understand the unique movements of the hockey players skating to reach their full potential.
As the player pushes off, they then bring their other foot forward and plant it on the ice, transitioning into the next stride. This movement is repeated over and over again, creating a smooth and continuous motion across the ice. Each player needs to master the major physics and mechanics of this stride, but also need to find their unique minor mechanics of how they are built genetically. As skating coaches, we must stop taking a cookie-cutter approach to all players.
To execute a strong and efficient stride, players need to focus on several key elements. First, they need to maintain a low center of gravity and keep their knees bent. This helps them stay balanced and generate more power with each stride. There is a zone of optimal power that a player must enter to increase stride length and power. This is much deeper than required in figure skaters. Though there are similarities in figure skating there are also very unique skating mechanics and situations that hockey players must command that are learned from years of playing the physical and extremely fast game of hockey. This would be similar to a track star not being able to take their talents to the football field.
Next, players need to focus on their arm movement. Proper arm movement can help players maintain balance and generate more power with each stride. This involves keeping the arms close to the body and moving them in a coordinated motion with the legs. Yes, there is a science here as well. Using the correct arm, deltoid, and core strength can increase your stride power and speed or work against it!
Finally, players need to focus on their foot placement. Proper foot placement can help players maintain balance and generate more power with each stride. This involves keeping the feet close together and making sure the stride is long and powerful. Once again the fastest skaters in the NHL do not use a full return like figure skaters, but use a unique blend of stride extension, power/force, return, and foot-speed.
The more coaches start to embrace that hockey is not just power, but a combination of physics, engineering, and the forgotten….. flow-rhythm- and artistry, the more dynamic skaters we will see. Because at the end of the day you can rep through all of the mechanics and drills you want, but if you don’t own it, and feel it, you will never find your authentic stride!
In conclusion, the hockey stride is a fundamental aspect of the sport that can make a significant difference in a player's performance on the ice. With practice and focus on the key elements of the stride, and their creative differences….players can develop a strong and efficient skating technique that will give them an edge in the great game of hockey.
-Coach Ryan DuPraw
Putting it all together.
Being a dynamic skater and explosive skater doesn’t happen by accident. Yes, there are talented players that just seem to touch the ice at the ripe ol age of 3 or 4 like they put on this earth to wear skates. However the majority of hockey players that rise to the highest ranks of prep, junior, collegiate, and pros are not brought into this world blazing down the ice!
The vast majority of players that go on into the hockey ranks for Learn to Skate start with very meager beginnings. Sometimes the years of hard work get lost in stories that later turn into hockey lore and legends. And if you go looking to research the subject……well…. it’s just anything else. You can get lost in a riddle of advice with contradicting theories and philosophies…..
“They just need tons of ice time.” “It’s all about foot speed!” “Only figure skaters make the best skaters.” “Strength is the key to being a fast skater.”
The interesting fact is this ………..after years of being a learning skater, to playing, to being mentored, to coaching, I have come to develop my own theories. The truth is I believe it’s many, many components that make a dynamic and explosive skater.
Here are some of the characteristics and points that I feel all work together.
Technique & muscle memory at a young age and throughout your career.
God given athletic talent and abilities.
Foot speed and quick twitch muscle groups.
Power and strength
Explosiveness & rebounding which is quite different than pure strength.
Edge control & Body control
Flexibility
Multisport exposure
Time and repetitions on ice
Great coaching
Time on ice for play and experimenting with creativity.
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