2019 Canada Winter Games Team NT Female Hockey Selection Camp August 16-19, 2018

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1 2019 Canada Winter Games Team NT Female Hckey Selectin Camp August 16-19, 2018 Strength and Cnditining Recmmendatins As discussed in the Call Fr Players letter, it is critical fr players t get their bdies in tp physical cnditin prir t the selectin camp in August. Players will build n their base fitness as they prepare fr the Games in February s that they physically peak at the CWG cmpetitin. The cmpetitin at the Games will be t strng fr ur players t be ut f shape. Players will cmplete the fllwing fitness tests during the selectin camp: Multi-stage fitness test (beep test) Push-ups (maximum in 60 secnds) Sit-ups (maximum in 60 secnds) These tests are a very basic way t measure a player s level f cnditining. We suggest yu wrk n yur verall strength and endurance, as well as practice these tests s that yu are nt as nervus when cmpleting them during camp. The mre yu practice n yur wn the mre familiar yu will be with the tests and the easier they will be t cmplete during camp. We have included the instructins n hw t cmplete these tests s that yu can set them up and d them n yur wn ver the summer. In additin t practicing these tests, we als want yu t fcus n yur verall strength and cnditining. This means getting strnger and fitter. It is ur philsphy as a caching staff that there will be sme areas in which Team NT may have mre challenges when cmpeting against ther teams at Canada Winter Games. Fitness is NOT ne f these areas. We believe that there is NO REASON why ur team cannt be as fit r mre fit than every ther team at the Games. This is ur gal. This means we will be lking fr players wh are in shape and wh will have n truble cmpeting hard fr 60 minutes each and every game. Our players will als need t be very strng t cmpete physically in ne-n-ne battles at the Games. The fllwing are the areas players shuld fcus n thrughut summer training: Endurance and ft speed Upper bdy strength Cre strength Lwer bdy pwer Ftwrk and agility Flexibility The fllwing are suggestins t imprve in these areas. Fr the strength exercises yu d nt need access t a gym facility these are exercises yu can d at hme with little r n equipment, using yur wn bdy weight. Page 1 f 5

2 Endurance and ft speed Having slid endurance will allw yu t cmpete every shift fr every perid fr every game, and will allw yu t recver frm each game mre easily. Ft speed ff the ice (hw fast yu can run) is imprtant because it is directly crrelated t yur ft speed n the ice. T develp bth yur endurance and yur ft speed, we recmmend fllwing a training prgram similar t thse fr 400 m race runners. These runners train fr bth endurance and sprinting, and their training ften invlves ft speed wrk. There are many different 400 m training prgrams available nline, r talk t yur high schl track cach(es) fr their suggestins. Find a training prgram that wrks fr yu and that will build bth yur speed and endurance, and stick with it. Upper bdy strength Pwerful strength in yur shulders, upper arms, frearms, and wrists will imprve yur sht, allw yu t be strnger n the puck, and imprve yur ability t win ne-n-ne battles n the ice. There are many effective exercises that use just yur wn bdy weight, including: Push-ups (it is imprtant t practice full regular push-ups, nt mdified push-ups) Pull-ups (these are an excellent way t imprve shulder and upper arm strength and shuld be practiced regularly use the mnkey bars at a schl playgrund if yu dn t have access t a pull-up bar) Arm weight-lifting exercises, using free weights r ther heavy bjects. Cre strength Cre strength is very imprtant fr hckey players fr all aspects f the game. The fllwing is a sample f effective exercises that use just yur wn bdy weight: Push-ups (full regular, NOT mdified) Sit-ups Leg lifts Plank Lwer bdy pwer Leg strength determines speed and balance, and affects all aspects f the game. Effective bdy weight exercises t develp lwer bdy pwer include squats and lunges, leg raises, and bx jumps. Ftwrk and agility Quick feet ff the ice translates int quick feet n the ice. Yu can help develp quick feet by practicing ladder drills and ding jump rpe exercises. Flexibility Stretching is a critical part f training. It is very imprtant t stretch befre and after every wrkut t prevent injury and t help yur muscles grw. Yga can be great exercise fr flexibility and strength training. Page 2 f 5

3 Fitness Test Instructins Push-ups (maximum in 60 secnds) Cmplete as many full push-ups as yu can in 60 secnds. A full push-up means yur hands are placed flat n the flr with yur palms directly beneath yur shulders. Yu must descend until yur elbws are bent 90 degrees; a gd way t practice is t tuch yur nse t the flr n each push-up. Yur elbws shuld remain at yur side and bw ut. A gd way t practice is t ensure yur elbws are tuching the side f yur trs as yu g up and dwn. Sit-ups (maximum in 60 secnds) Cmplete as many full sit-ups as yu can in 60 secnds. DO NOT have smene stand r sit n yur tes. Yur feet must be flat n the flr and stay flat n the flr using yur wn strength. Yur palms als must stay flat n the flr, sliding with yu as yu sit up. Start with laying n yur back flat n the flr with yur knees bent and yur feet and palms flat n the flr. Sit-up cmpletely until yur chest tuches yur knees, then lay back dwn until the back f yur head tuches the flr, with yur palms sliding flat n the flr thrugh the whle exercise. Page 3 f 5

4 Multi-stage fitness test (beep test) (alternate names: Multistage Fitness Test, MSFT, 20m Shuttle, Bleep Test) The multi-stage fitness test is a cmmnly used maximal running aerbic fitness test. It is als knwn as the 20-metre shuttle run test, beep test, r bleep test, amng thers. This test invlves cntinuus running between tw lines 20m apart in time t recrded beeps. Fr this reasn the test if als ften called the 'beep' r 'bleep' test. The test subjects stand behind ne f the lines facing the secnd line, and begin running when instructed by the audi recrding. The speed at the start is quite slw. The subject cntinues running between the tw lines, turning when signaled by the recrded beeps. After abut ne minute, a sund indicates an increase in speed, and the beeps will be clser tgether. This cntinues each minute (level). If the line is nt reached in time fr each beep, the subject must run t the line turn and try t catch up with the pace within 2 mre beeps. Als, if the line is reached befre the beep sunds, the subject must wait until the beep sunds. The test is stpped if the subject fails t reach the line (within 2 metres) fr tw cnsecutive ends. Scring: The athlete s scre is the level and number f shuttles (20m) reached befre they were unable t keep up with the recrding. D Physical Training If yu really want t significantly imprve yur beep test scre, yu need t d sme aerbic type training. Yu cannt avid it; yu will have t d sme hard wrk. This wuld include sme lng slw running with sme interval training. Prepare Well Yu shuld be physically ready t perfrm the test. Yu shuld have recvered with at least 24 hurs since the last heavy training sessin, and be free frm injury r illness. Make sure yu hydrate well befrehand (see pre-exercise hydratin), and have a light meal 1-2 hurs befre the test. Yu shuld als feel cmfrtable, wear lse clthing and have firm-fitting ftwear with a gd grip. Yu shuld als perfrm a light warm-up befre the test. Page 4 f 5

5 Be Mentally Tugh The beep test can be a mentally tugh test fr sme, and sme gd imprvements can ften be made, withut any change in yur base fitness, by a mre psitive state f mind. Pushing thrugh the pain barrier may help yu reach a higher level. Use Gd Technique Using an efficient turning technique yu will minimize any excess energy wasted during the turning phase. As yu reach the turn, time it s that nly ne ft just tuches ver the line, and turn sharply. D nt fllw a wide arc, which will be mre distance traveled. Yu shuld drp yur hips slightly as yu turn, and push ff strngly fr the first few strides t get up t pace. When yu get near the end f a level, try t be n time with the beep, and step up yur pace straight away. Run efficiently t cnserve energy run with yur shulders relaxed and breathe deeply and smthly. Use Pacing Strategies Als withut any change in aerbic fitness, yu may be able t imprve yur scre by pacing yurself s that energy is nt wasted frm end t end. Try and stay relaxed, quickly getting up t the required pace. Running at a cnsistent pace will be mre efficient. Page 5 f 5

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