Floorball – Healthy snacks

Your kids have been racing up and down the field for a few hours. They’re tired, they’re thirsty and pretty soon they’re going to be downright cranky on you.

What do you give them to boost their energy level and keep their mind and bodies in the floorball game? Too many youth floorball players don’t realize just how important it is to eat a healthy and balanced diet in order to stay healthy as well as to optimize their performance in the floorball rink.

Floorball youth drills and practices

Provide a variety of healthy snacks that are nutritionally dense in order to both please your youngsters palates and fuel up their bodies in an optimal manner. Here are some suggestions to replace those doughnuts and ice cream bars at half time.

Here are some suggestions and healthful snacks to give your youth athletes:

  • Apples
  • Bananas
  • Baby carrots
  • Piece of bread
  • Sandwiches
  • Toast
  • Water

Dave Smith, NHL Officials Health and Wellness Coach

During the International Coaching Conference, we had the opportunity to listen to David T. Smith, the NHL officials health and wellness coach.

Dave Smith NHL Official 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.

Schedule

  • 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

Strength

  • 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)

Aerobics

  • 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 >>

Dave Smith, NHL-official coach

Keep your players fit during the floorball season

Proper rest is vital to continued good health, we all know this. So how come so many floorball coaches put their star player into the game and then keep him or her there throughout the entire game, and then into any overtime that might be required? Pace your players, substitute them liberally and tactically, especially in early season floorball games.  Giving everyone a chance to play doesn’t just have to be a touchy-feely idea, smart floorball coaches preserve their forces for later battles!

Floorball youth practices and drills

Good off-season practices will keep your players fit during the floorball season

Floorball – Synchronized video and audio

Communication and your body language are important when you are talking or having a dialogue with your players, no matter the issue.

Another important thing is goal visualization. Visualize them in a good way that will help your floorball players to focus their forces and keep them motivated.

Visualize your goals

You don’t always need to have exact figures when you want to show or see the overall performance towards the goals. You can for example use faces or floorballs in different colors to visualize the goals and performance. Green happy face/floorball, you are on target. Yellow floorball/neutral face, you are on the right direction, but might need to take some actions. Red floorball/sad face, improvement actions are needed.

Take a photo when you score a goal

 You can have somebody taking photos of the crowd or your team when you are playing, take a picture when you make a goal during the game, this will be your, “on target image”. A good goal chance can visualize the “almost on target” picture and a neutral game situation, will symbolize that you have some “improvements to make”.
You can, and maybe should use this method for both the short and long term goals. If you have a neutral picture on the long term goal, you at least might have some, cheering pictures for the last win or performance in your game or floorball practice.
The small steps are important to visualize, keeping up the spirit and having the faith and motivation, to reach the long term goals. Use your imagination and don’t be limited by this example.

Floorball victory through best youth practices and drills

“I am very happy because the club is beating records with the sales of new shirts. I don’t sell shirts, but there is a relation between shirt sales and the performance of the team. If we perform well they sell more shirts.”  /José Mourinho

Verbal and body language

Good communicators are efficient in both verbal and body language. Their body language strengthens the message and matches the verbal message, you can look at Mourinho. Just look at the body language and you will almost hear what he is saying? Have you thought about your own body language when you are communicating, what about when you are happy or excited? This something you can try to ensure you can bring along (the same excited body language) when you are communicating with your players e.g. when talking about the teams goals or even when introducing a new drill. Many of them will connect your body language to a positive feeling unconsciously and therefore also be better listeners. Try to introduce something with arms crossed on your chest and end up with, ok let’s have fun and reach our goals, would you be reliable?

A coach face is a mirror of the health of the team, Floorball

Make sure your video and audio is synchronized! “The coaches face is a mirror of the health of the team” Arséne Wenger