Ironman – Norway

As one of the steps to develop Norwegian hockey, and the physical status of the players, the “Ironman” competition was started.

All the players and teams are part of the Ironman competition, the players/team get points on their result in physical events, like 40 m sprint, 3000 m running, and different strength and jumping excercises.
If you or your team is not physically prepared for the upcoming season, it will be revealed here.

The Ironman event has put the physical practice in focus, as planned from the beginning, this is also a big thing for media.

The score in the different physical excercises, are categorized on four levels
1. Machine (Elite level)
2. Towards the Elite level
3. Should be improved
4. Hobby level

Ironman Score Table Norway Hockey

2012 Ironman winner was Jonas Holos, to mention something, he had the time 10,30 on 3000 m running, not bad for a 95 kg / 209 lbs defenseman…

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

Floorball – Trust in your team

So, what happens to you if despite all of your planning and following of these rules, injury still strikes? Well, make sure your floorball player gets proper medical attention for sure, and never put an injured floorball player back in the game just because he says that he’s healthy… highly motivated floorball players want to play every floorball game.

Waiting time at floorball practice before a drill

Trust in the rest of your floorball team to fill the spot. After all, if you’ve followed the above plan all year long, your floorball team will be well conditioned, warmed-up, and will have had plenty of playing time to prepare for this moment. Slap them on the back and tell them to “go give it their all!”

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 – Off-season training and Injuries

“We were sailing into the floorball playoffs when our star player sprained his ankle, and then BOOM, we were eliminated in the first round”. Sound familiar? If you’ve been around the sports/floorball world for any length of time, you have seen it happen, probably more than once. What can you do to prevent this, and how can you overcome this when it does happen to your floorball team?

First off all, conditioning and well prepared players, that’s what it’s about. If you want to prevent most of your floorball player’s injuries, then make sure that they are well conditioned, good pre-season practicing. Devote most of your early season to get your floorball players in good physical shape. Figure out your players during the early part of the pre-season. Do not just assign the entire floorball team to run x-number of laps or km/miles and then attend to other things while they run. Make sure that out of condition floorball players, work gradually themselves up to game shape. Assign well conditioned players even more work to improve their fitness to an even greater level.

Floorball practices and drills 2 vs 2

Never ever scrimp on warm-up time (can and should be done before the floorball practice, in my eyes!) Make sure that late arriving players go through a full warm-up period before allowing them to join in the activities. Many floorball players are injured each year when they get to floorball practice late and then jump right into high stress movements.  Do not injure your players with over-enthusiasm.

Floorball coaching staff

It seems like good floorball teams always have luck, you look over to their side of the field and the head coach seems to have a ton of help. Floorball parents seem to positively flock in to help winning teams! Or just maybe it’s the other way around, maybe the floorball team is successful because of the staff around it. Maybe the real truth is this, behind every successful floorball coach, there is a helpful coaching staff.

Talk to long-time floorball coaches and you’ll discover one thing mighty quickly. Most of them have several people that have been working with them for years. They have an assistant coach, maybe even two or three. They have some parents that help with fund-raising; they may even have the same sponsor year after year.

Youth floorball coaching, training, practices and drills

This isn’t just luck, it’s smart planning on the part of a head coach. Smart floorball coaches make sure that they have plenty of help, and plenty of the right kind of help. Before the floorball season has even begun, they probably have decided on a program and gotten their assistants to commit to another season. Even first year floorball coaches can do this, they might get off to a later start than the returning coach, but they certainly should spend the floorball pre-season finding as much help as possible.

Floorball Stickhandling and Ball control starting positions

Mailatekniikka ja pallonhallinta lähtökohdat harjoitteisiin Harjoite

Practice floorball stick handling from different postions. The pattern or boxes in the pictures can for example be taped on the floor. If the different positions are visual, then it’s also easier to practice the drills in different positions and the players will easier understand the advices and directions from the floorball coach. You can perform the stickhandling practices in front, diagonally in front, forehand / normally, and on backhand. The stickhandling drills will also work great as homework during the floorball off-season.

Floorball off-season jumping practice

Salibandy oheisharjoittelu ja harjoitukset, hyppyharjoite

Off-season practice to floorball. The floorball off season jumping drill is started in a low position with one foot in front of the other, then a jump up and you switch the position of your feets, but land as in the starting position.

Floorball off-season practices and drills in pairs

Salibandy oheisharjoittelu ja kuivaharjoitukset, pariharjoite

Floorball off-season practice and drill performed in pairs (1-1). The floorball off season drill is performed shoulder against shoulder and the players try to get over to the other players side while slowly moving forward. This is an effective off season practice building up strength in legs to use in games during tight situations in floorball games.

Floorball Drills, Practices, Training, Excercises and Coaching

Floorball or Unihockey drills practices, stickhandling, ball control, training or coaching.

No matter what of these floorball practicing or drill terms you were using, you are on the right spot! Flrball.com, the leading floorball coaching, practice and drill site on internet. Here you will find the floorball drills you need for your floorball / unihockey practice to take your floorball game and team to the next level.

Floorball practice drill dribbling

 

The floorball drills and practices are divided into different practice drill packages. All the floorball / unihockey drills are clearly drawn and you can follow the symbols, numbered players or arrows to understand the floorball drills and practices.

 

From the different floorball drill and practice packages you will find different floorball practices, like floorball drills for passing, goalie drills, shooting drills, game situations, breakouts, ball controlling and stickhandling drills and of course, off season practices for floorball players.

Floorball skill practice drills

 

The floorball off season practices contain except for the short explanation also
pictures of how to perform the floorball off-season drill / practice.

Floorball practice shooting drill

 

The floorball drills follow a certain pattern to reduce the movements of balls
during the practice and to reduce the queuing time for your floorball players. By
adding or removing players, passes or moves from the floorball drills you can make the floorball drills more advanced or easier.