The 2nd annual hockey equipment drive was very successful!  The drive is sponsored by Berger Transfer, Boehm’s, FOX Sports North, the Herb Brooks Foundation, Let’s Play Hockey, Minnesota Girls Hockey Coaches Association, Minnesota High School Hockey Coaches Association, Minnesota Hockey, Minnesota Ice Arena Managers Association, Minnesota Wild, Upper Midwest High School Elite Hockey League and Westwood Sports.

Families came to the Excel Center on Sunday, October 10 to receive hockey equipment.  It was very gratifying to help outfit nearly 700 young hockey players with sticks, breezers, helmets, shoulder pads, gloves and even skates.

Your donations will allow young players to start or even continue playing the game.  We’re thankful for your help and donations and look forward to another successful equipment drive in 2011!

The equipment is collected and sorted and awaiting the big day – Sunday, October 10.

Hockey equipment that was collected throughout the Twin Cities area will be distributed at a give-away on Sunday, October 10 from 12 noon to 4:00 PM at the Xcel Energy Center. 

“Last season, we were able to distribute more than 2,000 pieces of hockey equipment to over 750 people, thanks to the generosity of Minnesotans,” said Let’s Play Hockey publisher Doug Johnson. “This is a great opportunity for people who want to stay in hockey, or begin to play for the first time.”

Partners for the equipment drive, in alphabetical order, include Berger Transfer, Boehm’s, FOX Sports North, the Herb Brooks Foundation, Let’s Play Hockey, Minnesota Girls Hockey Coaches Association, Minnesota High School Hockey Coaches Association, Minnesota Hockey, Minnesota Ice Arena Managers Association, Minnesota Wild, Upper Midwest High School Elite Hockey League and Westwood Sports. 

Volunteers are needed on Sunday at the Xcel to help direct people to the equipment areas and help fit.

Now that we have established how vital spinal rotation is in hockey, here are some essential moves that should be a key part in the players work out regimen. For this core routine you will need a medicine ball, stability ball, Bosu, and set of medium weights. The medicine ball, hand weights and stability ball need to be appropriate size and weight according to the athletes height and strength.

The first exercise is a lunge with medicine ball rotation. Standing with your core contracted and medicine ball in hand arms bent holding the ball at your chest step forward with your right foot placing yourself in a deep lunge. This movement should be slow and controlled, if you can not control the movement as well shorten the length of the lunge or depth. As you complete your lunge rotate your torso taking the ball over your right leg, the med ball should be parallel to your right hip. Return the ball straight forward and then back to standing position. As you lunge down and back upwards it is very important to keep all your weight in the heel of your foot. Transferring the weight from your heel to your toes works different muscles be sure to focus and push off with the heel in your lunge. Continue exercise on the left leg, doing equal sets on both left and right sides. 

The Second core exercise is a Bosu wood chops. It is a great exercise for balance and coordination along with core strength. Take a bosu round side up and kneel on top of it shoulder width apart in the center and find your balance. Then grab a hand weigh appropriate size for the athlete’s strength and hold it vertically in both hands over the right shoulder. Contract the core BEFORE you move the weight diagonally from the right shoulder across to the left knee in an axe swinging motion. As the weight is pulled down and core is contracted, the rib cage is drawn in and down towards the hip bones. Return the weight back up the right shoulder, do one set on the right before continuing on the left side. It is so imperative that you contract your core and draw in your rib cage on both pieces of the movement with your arms, if your core is not contracted you are not doing the exercise correctly, simply going through the motions will not serve the same purpose- a very common misconception in core training! 

The next exercise is the Russian twist on the ball; you will need the stability ball and a hand weight. Sitting on the stability ball walk your feet out so your body lowers down onto the ball. Stop once your shoulders have reached the ball, your body should be in a bridge on the stability ball keeping your pelvis up with the glutes contracted. Maintain a straight line from your knees up to your head. Hold one hand weight horizontally arms straight in front of your body taking the weight and rotating on the ball out to the right shoulder. Rotate the weight back to the center and then follow through over to the left shoulder. Draw the rib cage in and contract the core the entire time, again just rotating the weight over the right and left shoulder will not fully work the core, it is important to focus on contracting your core and keeping your pelvis drawn up through out the exercise. Keeping the pelvis up and body straight helps contract the core because you are supporting your spine. Repeat the motion counting one full movement from the right side rotation over to the left side and back forward as one rep. 

The last exercise is a standing medicine ball wall tap. Stand about two feet from a wall, facing outward (back to the wall) holding a medicine ball in both hands arms extended forward in front of you. Contract the core and rotate your torso with the arms continually straight extending the ball back so it touches the wall. Bring the ball back to center and then continue over to the left side tapping the ball on the ball once again. One entire rotation from right to left wall, ball tapped on both sides counts as one set. Maintain straight arms through out the exercise, if you aren’t able the size med ball you chose is either to heavy for the exercise or your core is not staying contracted. Adjusting the weight of the ball and focusing on core contraction will perfect the exercise.

In any core routine if you do not continually contract your core muscles the exercises you are doing will not do what they were designed to do, you need to focus on the muscles you are working and hold the correct posture for maximal results.

The core is your foundation.  It is the base upon which the other muscles are built.  The muscles of the core consist of the abdominal muscles, hip flexors, lower spinal muscles and glutes (gluteus maximus and minimus).  A weak core affects most motions done in hockey.  Working on your core will improve your game and make your workout safer for the rest of your muscles. 

One of the best programs for core exercises involves the exercise ball.  Exercise balls are the large blow-up balls you can buy at most fitness, sporting goods, or department stores (like Target or Wal-Mart).  They usually come with DVDs that contain instructions for a good core workout routine.  Pilates is also a good way to work the core muscles.  Abdominal crunches and pushups also are great alternatives. 

By adding core strengthening to your exercise routine, you will improve the ability to balance, skate, shot and stick handle.  Furthermore, your back and abdominal muscles will feel better when you need to really push your abilities.  News reports have described an increase in injuries in high-caliber athletes over the last few years.  By adding core work along with gentle stretching and strengthening complementary muscles, one can correct the imbalances in the body, improve function, and reduce the risk of serious sport-career ending injuries.

Everything begins at our core, especially for any athlete. Many people believe the main goal and foundation of a strong core is the ultimate six pack, sound familiar? The most common misconception of core strength is concentrating only on your abdominal muscles. The entire core consists of abdominals, back, and gluteus muscles. For optimal core strength it is important to maintain a balance between these three muscle groups. 

 A key component in core strength that doesn’t get nearly the amount of attention it should is the psoas and iliopsoas muscles.  These muscles lay deep beneath the external core muscles of the abdomen and back, originating along the lumbar vertebrae, and iliac fossa of the pelvis. The psoas muscle group flexes and externally rotates the hip joint, also assisting with the rotation and flexion of the lumbar spine. As our bodies anticipate action or movement, the brain drives communication to our core muscles to stabilize the spine. An athletes weakened core will inhibit these vital movements; decreasing range of motion within lumbar rotation and hip flexion hindering training abilities and dexterity. 

The primary functional movement in hockey is spinal rotation; with out core strength the proper stabilization and rotation of the spine can not be conducted. All of the power forced through the limbs of a hockey player is accomplished from the core muscles. The additional strength that is built within the core muscles will increase the athlete’s action potential producing a more superior power to be propelled through out the movement created.

There is one element in an athlete’s life that will lead to success.  This element controls the outcome of your relationships, your schooling, your athletic experience and every other part of your daily life.   Many athletes who have excellent skills and talents will not succeed if they cannot master this element.  However, athlete’s who have questionable skills and talents will succeed if they are able to master this element.  This element WILL be the determining factor for your success on and off the playing field, court, or arena.  This element is a POSITIVE ATTITUDE.  

Sports are becoming more and more competitive, and with every level you climb, the tougher and tougher it becomes to succeed.  There are many ups and downs that come along with participating in sports (especially at higher levels).  Athletes experience peaks and valleys throughout the course of their season, nevertheless they MUST remember the only thing they have control over is their ATTITUDE.  Instead of falling victim to being a product of immediate circumstance, begin to concentrate and focus on your long-term goals and aspirations.  Use something negative that happened to you as motivation or as a learning lesson so you do not have to experience the same thing over and over again.  

Many times as an athlete, you can fall into a rut or slump.   There is no denying the fact that being in situations like this can weigh heavily on your mind.  However, it is vital to understand that, whatever you give mental energy to grows!  Therefore, don’t give mental energy to the negative aspects in your game.  It’s a lot easier said than done, but by focusing your mental energy into positive areas in your game, you will begin to crawl your way out of the slump.

Right NOW is the time to begin building your positive attitude.  It is of great importance that you believe in yourself before any coach, parent, or player believes in you.  The positive attitude you portray when faced with difficult times will allow you to get through any struggles and move you closer to your goals.   When you believe, you can achieve!

 

Brady Greco, Performance Coach

Mental Edge

www.mentaledgenow.com

Professional-grade replacement for Band-Aids, moleskin and corn pads, that always fail, to ease pain, fill gaps or snug up a fit in improperly fitting or worn sports equipment.  Can help any athlete, amateur to pro, focus on the game, not the pain and perform their best. 

 Innovative pad system features industrial strength adhesive, sturdy Latex-free foam and unique top layer that wicks away moisture.  Quickly “compresses-&-conforms”; alleviates pain and discomfort in shoes, skates, helmets, gloves.  Simple to use; cut to size with scissors, “peel-&-stick” to secure, stays put, removes cleanly.

Create a High Performance Instant Comfort Fit – for any Type of Sports Equipment.

 Improperly fitting and worn equipment is a problem in almost every sport and at every level – from amateurs to pros.  It is impossible to perform your best: 

• With foot pain from your skates
• When a rough spot in your glove makes shooting or catching painful
• When worn pads or braces rub directly on tender skin

 Custom Comfort Pads create a “High Performance Instant Comfort Fit” that relieves pain and discomfort and allows athletes to “Focus on the Game, Not the Pain” 

Designed to be tough, this professional-grade product was originally designed to be tough enough to handle abuse by hockey players – who can break anything – in skates, helmets and gloves. 

Custom Comfort Pads feature an industrial strength adhesive, sturdy Latex-free closed cell foam and a unique top layer that wicks away moisture.  

These soft durable pads can be used anywhere there’s a need to ease a pain, fill a gap, or snug-up a fit.  They’re the ideal solution to replace any make-shift item athletes typically use including: 

• Band-aids
• “Mole skin”
• Carpet padding
• Cosmetic sponges

 Easy to use, cut pads to any size or shape with scissors.  Just “peel-&-stick” then press firmly to secure.  They stay where you put them yet are easy to remove and leave no residue.

 Once in place, this innovative pad system quickly “compresses-&-conforms” to alleviate pain and discomfort to the foot, head, hand, and fingers.  It’s ideal for calluses, bunions and hammer toes too!    Ideal for custom fitting equipment at home or for a “quick fix” in the heat of competition.  Use Custom Comfort Pads to: 

• Fine Tune the fit of new equipment
• Custom Fit used or “hand-me-down” equipment
• Refurbish your current equipment to make it “fit like new” 

Choose the size you need – Custom Comfort Pads are available in two thicknesses:  .25” and .125”, and three versions: 

• 8 – 1.5” X 2.5” pads – “kiss-cut” sheet
• 2 – 1.5” X 2.5” pads – “Quick Fix” Pack
• A  10” X 60” bulk roll – For teams and sport shops

 Custom Comfort Pads are Made in the U.S.A.  

For more information visit our web site: www.CustomComfortPads.com   Or contact: Bob Cummings, Vice Preside of Sales & Marketing, bob@ptechdesign.com

952.237.1467

Comfort is crucial for players who want to reach their fullest potential on the ice. It’s difficult to concentrate solely on scoring (or stopping) goals when you’re soaked in sweat and your muscles continue to cool down each time you hit the bench between shifts. WSI, a Minnesota company, develops and manufactures sports performance apparel to appease a hockey player’s every need.

We have launched WikMax HEATR®, the first ever heated fabric made entirely in the United States. This fabric absorbs, stores and releases body heat, which allows for a faster warm-up and improved muscle recovery. It is also an antibacterial fabric that cuts down odors - so you don’t smell as badly as your equipment.

WSI makes WikMax HEATR® pants, shirts, socks, gloves and hats to keep athletes dry, warm and comfortable in any weather. WikMax HEATR® is perfect for storing heat in the coldest winter weather, whether you or your child is skating on outdoor ice or in a freezing indoor rink.

Several college teams around the nation have been thrilled with the comfort and quality of their HEATR® gear. The University of Boston’s hockey team tested HEATR® to the max during their Frozen Fenway game outside with 60,000 plus fans cheering them on. The University of Michigan’s hockey team passed on their free gear and purchased HEATR® for the entire team after trying it out.

For more information go to www.wsisports.com.

In performing successful treatments to a sprain/strain it is important to properly define the difference between the two. 

A Sprain is an injury to ligaments that is caused by being stretched beyond their normal capacity and possibly torn. A muscular/tendon tear caused in the same manner is referred to as a strain. Ligaments are tough, fibrous tissues that connect bone to bone across the joints. Tendons connect muscular tissue to bone. 

After an acute injury to a muscle or ligament the first stage of treatment is to prevent further injury to the involved area.  A well known approach is R.I.C.E.  This acronym stands for Rest, Ice, Compression and Elevation.  Treatment protocols can now be instituted carefully.  The objectives of treatment are to relieve pain and spasm, promote proper healing, prevent further swelling, reduce scar tissue formation, and regain strength, flexibility, coordination of tissue. Once all of these characteristics are met it is vital to have a progression to return to activity and safeguards in place to reduce the chance of reinjury. 

There are three different stages of injury. They are mild, moderate and severe.  Many of the minor injuries are not evaluated by a qualified professional.  One may think these injuries heal and are no longer an issue.  These types of injuries may lead to future and more severe injuries.  Even minor injuries to tendons and ligaments need to be properly rehabilitated. 

 A comprehensive treatment approach to sprain/strain injuries usually promotes a faster healing response.  Incorporating chiropractic, rehabilitation stretches and exercises, advanced soft tissue techniques and proper diet and supplements are a common approach.

The old belief is that static stretching before an event is paramount to reducing the risk of injuries and increasing performance.  The newer belief is that static stretching decreases sports performance and that functional stretching is the preferred method before competition.

What is functional stretching?  Functional stretching (sometimes called dynamic stretching) is defined as movements that mimic a specific sport or exercise in an exaggerated yet controlled manner.  An example would be a track sprinter performing high knees with an emphasis on the height of the knees. 

The theory of why static stretching before an athletic event may be detrimental to performance is the way the actin and myosin fibers are aligned together.  If the actin and myosin fibers are stretched too far, the amount of fibers that cross bridge are decreased.  This is believed to reduce the peak force, the rate of force production, EMG amplitudes and an increased time to peak EMG.  Also it has been documented that there is a decrease in torque during eccentric contractions. 

Static stretching is still vital to the total training program of the athlete.  The best time for static stretches are after an event or during practices.  The best time to lengthen muscles is off-season when they’re in their periodization phases.

The majority of the experts believe in the following order of the pre-event and post-event routines. 

• First, a general warm-up is vitally important.  This should be around five minutes or until sweating occurs.  The purpose of the warm-up is to increase heart rate, blood flow, muscle temperature and breathing rate.  Examples include jogging in place, jumping rope, bench stepping, slide boards and jumping jacks.  Some minor static stretches could be performed here.  The goal of the static stretches in the warm-up is not to increase flexibility. 
• Next are the functional stretches.  These stretches need to be specific to the sport.  The following are examples for hockey: cross-overs, slide board, side to side walks with a mini-band around the ankles.  These exercises targets the right muscles in the pelvis and legs (At this point the event will take place.) 
• After the event a slow warming down period similar to the pre-event functional stretch takes place.  Now light static stretches are recommended; especially the muscles utilized during the event.

 We are always looking for ways of increasing performance and decreasing the amount and severity of the injuries that our athletes face.  When setting up a program for an athlete, take into consideration the sport and the physical aspects of the athlete and develop a specific program to meet their needs.