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Stretching muscles increases a player’s flexibility which enhances
range of motion and prevents injury. Before stretching muscles,
a player needs to warm-up the muscles. A cold muscle does not
easily stretch and is more likely to be injured. The best time to
stretch is after exercise or a game because the muscles are sufficiently
warmed up. Stretching after a hockey game or practice also helps
prevent muscles soreness and injury.
Hockey players are in
special need of flexibility - especially the lower back and legs. Due
to the bent leg nature of skating, many hockey players are unable to fully
extend their hamstrings muscles which leads to tight hamstrings. Tight
hamstrings can lead to their injury or injuries to the lower back and to the
groin. Special attention should be paid to the hamstrings, groin, lower back
and hips. These muscles and joints are under stress while skating and
executing the maneuvers required by hockey. Good flexibility in those
areas will enhance a player’s ability to play hockey.
There are several types of
stretching including static, dynamic, stretch-resistance, stretch relaxation
and ballistic.
The discussion here is limited to static stretching because it is simpler.
The average adult hockey player who in our experience rarely stretches
either before or after a game is more likely to do static stretches.
Follow these rules while
performing a static stretch. First, don’t over stretch—a good stretch is one
where you feel a slight tension but it is still comfortable. Two, hold the
stretch for twenty to thirty seconds. Third, move slowly into and out of the
stretch in a fluid motion. Fourth, progressively move into the next stretch.
After the initial stretch
of a muscle, back off and then progress a bit farther. Finally, always
stretch a warm muscle. Warm it up - even five minutes of
movement is better than stretching a cold muscle.
Pre-game stretching enhances flexibility and helps prevent injuries.
Until muscles are warmed up, aggressive stretching is counter productive.
Pregame stretching to loosen up muscles can be performed in the locker room
before putting on equipment
Use
moderation and common sense. Flexibility is only one component of fitness;
do not overemphasize it. Do not force a stretch. If it hurts, don't do it.
- Flexibility and strength
training should be combined.
Be joint specific in the
development of flexibility.
Emphasize dynamic flexibility.
Do not use bouncing ballistic
stretches.
Orient the body in the most
functional position relative to the joint or muscle to be stretched and
relative to the athletes activity.
Use gravity, body weight, ground
reaction forces as well as changes in planes and proprioceptive demand to
enhance flexibility.
Develop a flexibility routine
specific to the demands of the sport and the qualities of the individual
athlete.
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