Thursday, June 21, 2012

More posts from Flrball that connects to Hockey too

Two more posts from Jukka at
This material is popular and it connects between Hockey and Floorball.
We are proud to be able to re run this stuff here, and as You already know we do offer a book from at twigs to grab...
Dave Smith, NHL Officials Health and Wellness Coach
Posted on June 11, 2012
During the International Coaching Conference, we had the opportunity to listen to David T. Smith, the NHL officials health and wellness coach.

The NHL officials Health and Wellness program >>
National Hockey League Officials Fitness and Conditioning
This is a sample program for NHL Officials. As all people are different so are Fitness Programs, the following is used as a guideline with minimum standards for NHL Officials.
Consult your family doctor before starting any training program
Off season training
Start by setting some fitness goals for the start of the next season and focus on those throughout your program.
Incorporate and maintain good eating habits such as frequent small meals rather than a few large ones so your body is burning calories all day. Maintain a balanced diet between carbohydrates, fats and protein.
Incorporate a stretch and exercise routine before every training session.
5 days a week / Up to 2 hrs a day
Strength twice a week
Aerobics twice a week
Run, bike, roller blade or other activity once a week
Weight training utilizing a variety of programs with changes in repetitions, sets, tempo and exercises.
Push-ups using varying arm position and use of blocks
Sit ups, crunches – proper form is very important
Leg Strength (lunges, squats, step ups)
Use heart rate monitor to maximize training zones
Run – 15 min increasing to 60 min.
Ice sprints – 30 sec increasing to 60 sec.
Bike – 35 min increasing to 60 min.
Roller blade or Stairmaster
Jump rope and plyometric exercises with Resistance Bands to increase foot speed and agility
Cardiovascular Exercise (Run, Bike, Stepper or Glider)
Warm up (5 min)
1 minute increasing intensity intervals for 30 min in your target heart rate zone
One minute work, one to two minutes rest intervals
Lower the intensity if you are not recovering to your original Heart Rate after first work/rest interval
Cool down (5 to 8 minutes)
You should monitor Heart rate at all times
Maintaining fitness during the season
15- 20 minute warm up before games
Light jog, bike or jump rope to warm up muscles and joints and increase Heart Rate
Stretch and flexibility as a daily wellness program
Aerobic Exercise 2 or 3 times a week on non game days
Strength and Resistance exercises are done as travel and game schedule allows. Maintaining a base throughout the season will allow an easier transition into the off season training program and helps promote an overall healthy and productive lifestyle.

The program is picked from the NHL officials page >>

4-1 System / Set Up Russia
Posted on June 10, 2012

I wrote earlier about the Swedish 2-2-1 set up and quite aggressive forecheck, if you then look at the World Champions in hockey Russia, you find almost the opposite, very defensive 4-1 or V set up. When the forecheck is started they have almost a 2-2-1 set up, that is transferred to a wall or trap when they stop the attack from the opposite team. Not maybe fully transferrable to floorball, but I hope this post still will create some thoughts outside the box…

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Research suggest that eye-injuries are more common in Floorball as compared to Tennis, but less common as compared to Squash (similar to Racquetball).
To minimize this risk of injury Floorballcentral recommend: Use certified protective eye-wear (mandated in many European areas for the youth). Do not lay down on the court. Follow the rules strict on stick height.

Also if you get addicted to this sport - do not blame us!