| In order for a hockey-specific stretching routine to be | | | | stretch comfortably for between 30 seconds and 1 |
| effective, the right muscles must be stretched in the | | | | minute. If you are straining and struggling after 20 |
| right way at the right time. Girls' hockey players | | | | seconds, you have gone too far and need to back off |
| typically fall short in one of four ways when it comes | | | | the stretch. |
| to their stretching routines. While they may have the | | | | Problem #3: They do the wrong stretches |
| best intentions in mind when performing their stretches, | | | | Most young players spend the majority of their |
| in most cases they are making themselves tighter and | | | | stretching time focusing on muscles that are already |
| more injury prone. | | | | loose! A player who has excellent flexibility in her |
| Problem #1: They don't stretch at all | | | | hamstrings is more likely to spend time stretching these |
| Girls' hockey players may be naturally more flexible | | | | muscles rather than focusing on her tight quadriceps |
| than boys, but this does not mean that they don't need | | | | muscles. |
| to stretch. In over a decade of working with aspiring | | | | Why would she do this? Because it is easier. |
| female hockey players, I have never met a single | | | | Most players want to avoid pain. Players are much |
| player who couldn't benefit from greater flexibility. | | | | less likely to spend their stretching time performing |
| Stretching is a critical component of all-around fitness | | | | more difficult and painful stretches. If she finds the |
| and neglecting this component can lead to both | | | | hamstring stretch quite comfortable, she will likely stay |
| short-term and long-term injuries. | | | | away from the more 'painful' quadriceps stretches that |
| Problem #2: They do the stretches wrong | | | | she desperately needs. |
| Most young players are never taught how to stretch | | | | Problem #4: They stretch at the wrong time |
| properly. Holding a stretch for only 10 or 15 seconds | | | | A great number of teams and players do static |
| doesn't relax the muscle - it actually makes it tighter! | | | | (stationary) stretching as part of their warm-up |
| You should be focusing on relaxing into a proper | | | | routines - and this is probably the worst time to static |
| stretch, instead of trying to force yourself into a | | | | stretch! Players muscles' need to be maximally |
| uncomfortable position. | | | | activated before heading out on the ice - and static |
| Stretching is NOT a competitive sport. You aren't | | | | stretching relaxes the muscles. Static stretching is |
| trying to outdo your teammate or stretch the farthest | | | | great, but it should be left for after the training session. |
| you've ever stretched each time. The goal is to | | | | Stretching is a key component of athletic performance |
| maximize the effects for your body on that given day | | | | and cannot be neglected. Girls' hockey players must |
| - not to beat your previous record. You want to go to | | | | focus on stretching the right muscles in the right way |
| the point where you feel a comfortable and | | | | at the right time if they want to take their performance |
| sustainable stretch and hold that position. A good | | | | to the next level. |
| guideline is that players should be able to hold the | | | | |