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Freshness vs.
Fatigue
Postponing Fatigue
by Shawn Killian Planet Hockey,
Inc.
All great sports present complex challenges, and perhaps the most
formidable opponent during physical activities is self-induced fatigue. It is unfortunate and shocking that a
majority of skilled athletes let something within their control rob them of
performance and joy.
There is a direct relationship between fatigue, or lack there of and our
performance level on the ice. Early
in a game or for the first 15-20 seconds of a shift, we feel our best, but from
that point on, it is downhill. This
rate of decreasing performance varies with one s skill and fitness levels. But such decreases do not have to be nor
should they be rapid.
The key to maximum performance and to extending your productivity during
a shift is physical and mental EFFICIENCY.
Throughout your shift, your heart rate will steadily increase as will
your breathing rate. As this occurs
your mind begins to cloud and your legs begin to feel heavy. However, the beauty is, through
discipline and hard work, your fitness level and your skating proficiency can
increase, thus providing you with efficient power output throughout each
shift.
As fatigue (and your heart rate) increases:
·
systems breakdown
because of weak link, team productivity decreases
·
thinking clouds slow
& poor decision making
·
legs feel heavy and
sore
·
back-checking,
fore-checking and shift tempo slows
·
poor (lazy)
passing
·
knee bend decreases
& the probability of injury increases (you begin to skate more erect and you
put yourself in awkward positions & situations).
·
shots weaken and miss
their targets
·
your chance of
taking a lazy penalty increases - let emotions flare or you stop moving your
feet, relying on clutching and grabbing .
Fatigue is inevitable and there is an inverse
relationship between fatigue (heart-rate) and performance. However, the secret of top athletes is
to POSTPONE fatigue by being in top physical shape and by executing each
movement as efficiently as possible.
Wasted power production (low power output per stride) and/or a poor
hockey-specific conditioning level will quickly increase your heart rate,
robbing you of great defensive plays, pretty passes and game-winning goals.
WHAT CAN I DO TO POSTPONE
FATIGUE?
Every athlete is in control of their own personal fitness and skill
levels. If you want to extend your
productivity (freshness) throughout a shift, there are two things you can
do:
- Increase your basic conditioning level
(endurance, stamina, strength & power)
- Improve your technical skills (increase skating
power ratio output)
Top hockey-specific conditioning levels and accomplished skating skills
come only through many years of hard work.
Practice how you want to play, with intensity and with a clear head.
In the meantime, try to take control of your heart rate
and breathing through breathing techniques both on the ice and on the bench
between shifts. Also, keep your
head up at all times so that you can evaluate and assess each situation, making
efficient decisions as to where to go and at which rate. Few players skate at 100% of their
maximum capacity throughout a shift, but all great players think at 100% every
shift. Lastly, incorporate
intensity into every on ice practice and each off ice (Dryland Training)
session.
________________________________________________________________________
This article was written by Shawn Killian, Director of
Planet Hockey Skills Training.
Planet Hockey teaches Skills Training Camps throughout the United States
and abroad, including the Planet Hockey Ranch (resident hockey/outdoor adventure
camp) in Colorado, TEAM Planet Hockey European Spring & Summer Hockey Tours,
as well as produces instructional training VIDEOS. For more information call
1-800-320-7545, Email info@planethockey.com, or visit Planet Hockey s
Website: www.planethockey.com.
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