Now that the hockey season is in full swing, most teams have at least a couple of games and practices per week. Coaches usually give their players a day off after a tough weekend to let their bodies have some rest. But should girls hockey players actually be using that day as a full out “rest” day, or is there some sort of off-ice activity that they should be doing that will not burn them out, but will at the same time improve their fitness for the rest of the season?
Personally, I always felt worse after a complete day off and doing absolutely nothing. When I was in college, I always felt like I had “lost a step” on the ice after a day of complete rest. Nowadays, I am more sore and tired after a day off than I am when I am playing and training hard every day. Your body gets used to doing a certain amount of activity every day, and when you cut that out entirely, it can be hard to get back in the groove after taking time off.
I don’t usually recommend a complete day of rest unless players feel like they absolutely need it. Listen to your body - if the thought of doing any physical activity on your day off makes your stomach turn, then you definitely need a complete day of rest.
I recommend that girls hockey players use active rest on their days off. By doing an easy bike ride or jog, some body-weight strength training exercises and a lot of hockey-specific stretching on their day off, players will speed up the recovery process and ensure that they don’t feel flat the next time they step out on the ice. It doesn’t need to be too structured - even having gym class at school and then doing a 20 minute stretching session at night is a great example of active rest. You aren’t playing, practicing or training, but you are staying active and that will go a long way towards helping you feel and play better as the long hockey season continues.
How do you spend your day off? Are you taking the time to do the “little” things, like stretching, drinking lots of water and eating properly, that will ensure that you feel your best the next day and allow you to perform your best for the whole season?
Days I’m not playing hockey I usually go for a very light jog (about 2 miles in 30 min) and then do stick handling drills for 20-30 minutes. I also use those days to do a little stick work for lacrosse to prepare me for the coming season and to take a little break from hockey. And I definitely continue stretching nightly but spend a little longer than usual.
Currently I’m playing ice hockey, field hockey and ringette and ice hockey and field hockey for my school team. I have something every day except for wednesdays, but I may occasionally have an away game on Wednesdays, like today. Some of the days the session isn’t very hard, like my 45 minute school hockey practice where I do nothing because 3/4 of my team can’t skate or shoot.
Would you recommend maybe telling a coach that I can’t go to a practice or something?