{"id":1027,"date":"2012-06-11T09:39:03","date_gmt":"2012-06-11T08:39:03","guid":{"rendered":"https:\/\/flrball.com\/drills\/?p=1027"},"modified":"2014-06-29T15:34:02","modified_gmt":"2014-06-29T14:34:02","slug":"dave-smith-nhl-officials-health-and-wellness-coach","status":"publish","type":"post","link":"https:\/\/flrball.com\/drills\/?p=1027","title":{"rendered":"Dave Smith, NHL Officials Health and Wellness Coach"},"content":{"rendered":"<p>During the International Coaching Conference, we had the opportunity to listen to David T. Smith, the NHL officials health and wellness coach.<\/p>\n<p><a href=\"https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-8.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-1028\" title=\"Dave Smith NHL Officials Health and Wellness Coach\" src=\"https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-8-1024x768.jpg\" alt=\"Dave Smith NHL Official Health and Wellness Coach\" width=\"584\" height=\"438\" srcset=\"https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-8-1024x768.jpg 1024w, https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-8-300x225.jpg 300w, https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-8-400x300.jpg 400w\" sizes=\"auto, (max-width: 584px) 100vw, 584px\" \/><\/a><\/p>\n<p><a title=\"NHL Officials fitness program\" href=\"http:\/\/www.nhlofficials.com\/training_hw.asp\" target=\"_blank\">The NHL officials Health and Wellness program &gt;&gt;<\/a><\/p>\n<h2><strong>National Hockey League Officials Fitness and Conditioning<\/strong><\/h2>\n<ul>\n<li>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.<\/li>\n<li>Consult your family doctor before starting any training program<\/li>\n<\/ul>\n<h2>Off season training<\/h2>\n<ul>\n<li>Start by setting some fitness goals for the start of the next season and focus on those throughout your program.<\/li>\n<li>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.<\/li>\n<li>Incorporate a stretch and exercise routine before every training session.<\/li>\n<\/ul>\n<h2>Schedule<\/h2>\n<ul>\n<li>5 days a week \/ Up to 2 hrs a day<\/li>\n<li>Strength twice a week<\/li>\n<li>Aerobics twice a week<\/li>\n<li>Run, bike, roller blade or other activity once a week<\/li>\n<\/ul>\n<h2>Strength<\/h2>\n<ul>\n<li>Weight training utilizing a variety of programs with changes in repetitions, sets, tempo and exercises.<\/li>\n<li>Push-ups using varying arm position and use of blocks<\/li>\n<li>Sit ups, crunches &#8211; proper form is very important<\/li>\n<li>Leg Strength (lunges, squats, step ups)<\/li>\n<\/ul>\n<h2>Aerobics<\/h2>\n<ul>\n<li>Use heart rate monitor to maximize training zones<\/li>\n<li>Run &#8211; 15 min increasing to 60 min.<\/li>\n<li>Ice sprints &#8211; 30 sec increasing to 60 sec.<\/li>\n<li>Bike &#8211; 35 min increasing to 60 min.<\/li>\n<li>Roller blade or Stairmaster<\/li>\n<li>Jump rope and plyometric exercises with Resistance Bands to increase foot speed and agility<\/li>\n<\/ul>\n<h2>Cardiovascular Exercise (Run, Bike, Stepper or Glider)<\/h2>\n<ul>\n<li>Warm up (5 min)<\/li>\n<li>1 minute increasing intensity intervals for 30 min in your target heart rate zone<\/li>\n<li>One minute work, one to two minutes rest intervals<\/li>\n<li>Lower the intensity if you are not recovering to your original Heart Rate after first work\/rest interval<\/li>\n<li>Cool down (5 to 8 minutes)<\/li>\n<li>You should monitor Heart rate at all times<\/li>\n<\/ul>\n<h2>Maintaining fitness during the season<\/h2>\n<ul>\n<li>15- 20 minute warm up before games<\/li>\n<li>Light jog, bike or jump rope to warm up muscles and joints and increase Heart Rate<\/li>\n<li>Stretch and flexibility as a daily wellness program<\/li>\n<li>Aerobic Exercise 2 or 3 times a week on non game days<\/li>\n<li>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.<\/li>\n<\/ul>\n<p><a title=\"NHL Officials, Health, Fitness and Wellness\" href=\"http:\/\/www.nhlofficials.com\/training_hw.asp\" target=\"_blank\">The program is picked from the NHL officials page &gt;&gt;<\/a><\/p>\n<p><a href=\"https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-1030\" title=\"Dave Smith, NHL-official coach\" src=\"https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-7-1024x768.jpg\" alt=\"Dave Smith, NHL-official coach\" width=\"584\" height=\"438\" srcset=\"https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-7-1024x768.jpg 1024w, https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-7-300x225.jpg 300w, https:\/\/flrball.com\/drills\/wp-content\/uploads\/2012\/06\/WP_20120514-7-400x300.jpg 400w\" sizes=\"auto, (max-width: 584px) 100vw, 584px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &gt;&gt; National Hockey League Officials Fitness and Conditioning This is a &hellip; <a href=\"https:\/\/flrball.com\/drills\/?p=1027\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[783,21,17,700,781,780,15,938,939,937,936,935,129,602,31,698,23,782,584,586,37,520,779],"class_list":["post-1027","post","type-post","status-publish","format-standard","hentry","category-general-floorball","tag-aerobics","tag-coach","tag-coaching","tag-conditioning","tag-dave-smith","tag-fitness","tag-floorball","tag-floorball-dryland-drills","tag-floorball-dryland-training","tag-floorball-off-season-workout","tag-floorball-off-season-workout-program","tag-floorball-offseason-training-program","tag-health","tag-nhl","tag-off-season","tag-officials","tag-practice","tag-schedule","tag-season","tag-strength","tag-training","tag-warm-up","tag-wellness"],"_links":{"self":[{"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=\/wp\/v2\/posts\/1027","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1027"}],"version-history":[{"count":3,"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=\/wp\/v2\/posts\/1027\/revisions"}],"predecessor-version":[{"id":1076,"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=\/wp\/v2\/posts\/1027\/revisions\/1076"}],"wp:attachment":[{"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flrball.com\/drills\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}