Hockey
Hockey players are susceptible to a number of injuries throughout the playing season. These injuries are commonly from knocks and blows during the game and training sessions, however overuse injuries especially in the ankles and lower back are common towards the end of the season.
Correct footwear and protective clothing, shin guards - gum shield, will help reduce serious injuries. All players will reduce their injuries throughout the year with a well structured fitness regime, implementing stretching to aid in the flexibility that is required to be at the highest level of the sport.
A minimum of 30 minutes should be allocated to your pre-match warm-up and stretching routine in order to reduce injury and increase physical performance for players.
The mobility exercises, should be performed for a minimum of 5 minutes prior to going onto your aerobic warm-up. Begin with light jogging around the pitch without your Hockey stick, gradually increasing the pace and implementing the following movements. Side steps facing in both directions, leaning forward whilst bringing your heels to your buttocks, high knee raises and light running backwards.
After 10 minutes active warm-up, begin the warm-up stretches, and also the sports specific stretches below. Stay actively warm by jogging again after every fourth stretch, you may wish to perform this with your Hockey stick and ball.
Practice your ball skills after your stretch to help with your hand eye co-ordination and mentally prepare yourself for the game. Throughout your warm-up and during the game, aim to drink fluid whenever possible to stay well hydrated.
Prior to going onto the field remain warm with suitable clothing, and perform suitable dynamic exercise. All substitutes should stay warm and regularly stretch throughout the game. Likewise during periods of none play, (injury / half time) aim to stay actively warm and stretch in order to be at your maximum playing ability when the game re-commences.
Your cool-down period should begin with 5 minutes light jogging wearing warm clothing to help lower the heart rate. Use the cool down stretches, holding each stretch for 15 seconds prior to inhaling and easing the stretch further as you exhale, aim to hold for another 15 seconds. The PNF stretches for the hamstring and lower back will help reduce muscle shortening in these areas, and as such should be performed after each session.
Any injuries should be treated immediately, even before the cool down, as often players may be injured, but the adrenaline of the match may block out the pain.