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Fitness Training

• Excerpt from "Dynamic Track Training for Ice Hockey" by Frank Albert
• Delayed Onset Muscle Soreness

Excerpt from "Dynamic Track Training for Ice Hockey"

by Frank Albert

HOCKEY IS AN EXCITING GAME with many physical demands. To be successful at any level and to reduce the risk of injury, hockey players must find ways to prepare for participation on the ice. Track training is one avenue that holds tremendous potential for developing athleticism and hockey specific conditioning.

A LOOK AT HOCKEY Ice hockey has been referred to as the fastest team game in the world. Players use a wide range of body movements and draw upon complex energy systems. They wear 26 to 28lbs of equipment and are generally engaged in explosive, intermittent efforts of approximately 2+ seconds followed by coasting efforts of 2+ seconds.

Players occasionally are also required to perform to near maximum efforts lasting up to 20 seconds, by which time lactic acid buildup can decrease their coordination and intensity. The average shift lasts 60 seconds, with varying degrees of high and moderate intensity and tends to predominate at 80% of the players' maximum capacity.

Randomly timed interruptions in game play occur each shift and last approximately 30 seconds as the teams realign for face-offs. The movement pattern most often used by players is slow to moderate skating that accelerates rapidly into a short sprint followed by a turn or stop. High-speed turns or stops create forces up to two times body weight which must be neutralized in the legs and hips.

Each player recovers on the bench for approximately 3 minutes before attempting another similar shift. Elite and professional players complete 18 to 22 shifts per game. Recreational players complete approximately 12 shifts.

Theoretical estimates suggest that players can reform half of the built-up lactic acid within 20 seconds of sitting on the bench after a shift. At 40 seconds, 3/4 of the lactic acid is removed; at 60 seconds, 7/8 is removed. In 3 minutes nearly all the lactic acid is converted as follows: 10% into blood glucose; 75% oxidized by the aerobic energy system; 15% undetermined.

As the game progresses, the body's glycogen stores in the local muscles and the liver become depleted and will not allow full recovery of intensity level and stamina. Players recover after the game and replace about 5% of glucose levels per hour.

Metabolic enzymes are stimulated during and after the activity. Oxygen uptake levels stay above basal rate for generally 30 minutes after the activity as the aerobic energy system works to assist anaerobic functions and metabolism.

Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness is a common body response to a change in activity level or type. It is theorized to be the microscopic tearing of muscle fiber along with the buildup of chemical by-product from the muscles that performed work during the exercise session. DOMS produces symptoms that become increasingly more noticeable 4-48 hours after an activity. The exerciser may feel varying levels of discomfort and tightness in the involved muscle areas. Symptoms of fatigue may be experienced in specific areas or in the body in-general. The body will easily repair the fibers and reform the chemical byproducts produced by the muscles as this 'adaptation ability' is a natural function for the body. DOMS is best treated by allowing the body to rest or recover from the activity for 24-48 hours and then to resume the same or similar activity at a lesser intensity. Blood flow to the sore areas is important and is best achieved through exercise. Massage can also be employed to continue treatment. Proper nutrition and fluid intake greatly assists the body's recovery. Nonsteroidal anti-inflammatory medications can be used such as ibuprofen to treat the pain/discomfort. Vitamin C is thought to be a significant help for the exerciser with DOMS. The typical DOMS symptoms last 3-5 days with 7 days for extreme efforts.

Acute or sharp pain and corresponding weakness or diminished function are indications of a possible injury or strain and are not classified as DOMS. Pain exceeding 7 days also indicates a possibility a muscle area or specific joint has been injured and assessment should follow