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October 2001

Ice Advice
by Duane Lucia

Q? I just started coaching my daughters hockey team. The players are mostly 10 and 11 years old. I have three goalies and I need some basic goaltending drills. Where do I begin?
Tom Moran
Rye, NH

NEHJ: Start with the basic stance and body posture then progress to movement and shooting drills. Building on a good basic stance is very important to success in goal; it will give your goalies a good sense of balance which leads to better movement and agility.

stance and posture

The feet should be about shoulder width apart and the skates parallel with the emphasis on the inner edge of the blades. Knees are bent and the weight slightly favoring the front part of the skates without lifting the heels. The upper body should be forward; bent at the waist and the back straight. Make sure they keep their head up and chest over the knees. The stick is held loosely, just above the wide part of the shaft with the blade flat on the ice in front of the skates and the arms next to the pads. The catching glove is on the same level as the blocker, approximately knee level and open.

movement

There are two basic movements which goaltenders should learn; the parallel slide and the t-glide. The parallel slide is a short movement to the side while the t-glide is used for covering greater distances. When performing the parallel slide it is important to remember not to turn the skate outward and use short sideways movements pushing with the inside edge. It may be choppy at first, but once your goaltenders get this basic concept down they should be able to glide with greater ease. In addition, remind them to bring the pads together upon completing the slide and that the stick moves on the ice with the lead skate. The t-glide as the name suggests is done by leading with the toe; the skates being perpendicular. From the basic stance, point the lead skate in the direction of movement and lunge; stopping with the lead skate. Again make sure they keep their sticks on the ice in front of the lead leg.

There is a heck of a lot more to goaltending, but these two will get you started. For more information on drills and other activities to help with the development of goaltending skills refer to the USA Hockey Associate Level II and III handbook or the Intermediate Coaches Manual.

Q? We just started the hockey season and I am sore all over; the muscles in the front of my leg feels like they are going to tear and my knee is aching. What can I do? Some of my teammates said go in the hot tub and others said to ice it. Who’s right?
Eddie Wallach
Canton, MA

NEHJ: First identify what’s going on. You may only have simple muscle soreness from the summer layoff, or the start of a more serious injury. Be logical and ask yourself what could have lead to the soreness; was it a specific play or the culmination of repetitive movements. Look for telltale signs: swelling, pain versus soreness, limited range of motion, etc. All of these questions will help you decide what to do to alleviate the soreness as you describe it.

There are varying degrees of discomfort and injury. Let’s start by qualifying it as soreness vs pain. Generally, with a long layoff, or an increase in activity, a certain amount of muscle tissue is strained and damaged. Sounds intense but it’s actually normal within a certain range. This type of soreness often shows up on both sides of the body, for example both thighs and will usually go away untreated. On the other hand, if it’s a sharper pain, occurring at a specific place on one side, then you want to figure out how it might have happened; return to the scene of the crime so to speak. If it was a blow from a check or any number of possible traumas it could be a contusion or bruise. These bruises which occur at different depths under the skin, depending on the intensity of the trauma actually bleed because of damage to blood vessels and surrounding tissue. Many times it can be treated with ice which aids in slowing down the bleeding under the skin. In addition the damaged area can be wrapped and if need be elevated and rested. If you use heat in this situation it will lead to an increase in bleeding under the skin prolonging the healing process.

There are other signs which could indicate more serious injury which may need the attention of a sportsmedicine specialist. If pain or soreness persist beyond a week or two you may want to see a doctor, or if your team has one, a trainer. If the pain is in a joint area, it could indicate a sprain which is a ligament tear. There are varying degrees of ligament tears; many heal with simple rest, but some can be more serious and require surgery. With knees, there is also the risk of torn cartilage. Cartilage is tissue that provides a cushion between bones and can tear if the joint loses stability. Swelling and black and blue discoloration also indicate injury to tissue. The black and blue is blood closer to the surface, but still under the skin and can occur with or without swelling; swelling can occur without bleeding. Limited range of motion or normal movement can also point to injuries of a more serious nature like fractures and more serious sprains.

Diagnosis of sports injury is a complicated process; the more information the doctor or trainer has the better for diagnosis and treatment. As an athlete your concern is to identify simple sports injuries from those you think may be more serious. Simple sports injuries can be treated by remembering the acronym R.I.C.E.; rest, ice, compression and elevation. An anti-inflammatory can also help, but don’t mask the discomfort which nature put there for a reason; to indicate the severity of an injury.

Q? Our strength and conditioning coach requires that we keep a training log for off-ice workouts and said that all athletes should keep them during the season. Is this widely accepted? It seems like we have enough to do between practicing, workouts in the gym and games?
‘one tired player’
Lewiston, ME

NEHJ: Keeping a training log is an excellent idea; more hockey players should take your strength coach’s advice. Many athletes have attributed their success to keeping track of all their sport related activities. The most important aspect of a training log is self accountability and reflection.

Training logs start with general goals. What it is you want to accomplish with your program; ‘I want to gain size and strength’, ‘I want to score ‘x’ number of points’, ‘I want to play at a certain competitive level’, etc. As you learn to make daily journal entries your goals become more refined and specific. You will have short term goals, daily and weekly, as well as long term seasonal goals. By setting goals, not only are you giving yourself something to shoot for, but you’re holding yourself accountable for your success or failure.

Your training log also allows you to reflect and create positive images of success. By writing down your feelings and ideas about a particular game, play, or workout you start to figure out positive ways to solve a problem or recreate a positive result.

As with our prior reader, a training log can also help identify the severity of an injury and how to treat it by knowing the history of how and when it first occurred. The word training log may sound technical, but it can take on a life of its own. It’s not just another tedious activity! It can become one of your most important skills, especially as it relates to the psychological aspects of the game.