When Wayne Gretzy was a kid, his dad Walter wouldn’t let him go outside and practice without a purpose.  So Wayne learned from a very young age how to set little goals every day that would move him closer to his big dreams.

Wayne would work on SPECIFICS.  He would spend countless hours out on his backyard rink working on building the foundation for all his future success.

I really like the idea that the best player ever didn’t just got out and go through the motions during practice.  I like that he took the initiative to think about the parts of his game that he really needed to work on and zoned in on those specific areas so that he could take his game to the next level.

He wasn’t worried about being FANCY.  He was building his FOUNDATION.   The reason he could do the fancy stuff so well was because he had a great foundation in place first.

This is a really critical concept when it comes to female hockey player development.

Too many players focus their time and efforts learning the latest shootout move they saw on Youtube, instead of working on their backhand.  They spend hours working on some fancy new toe drag, instead of reinforcing the basics of stick-handling. Don’t get me wrong - developing a great shootout move and a wicked toe drag are things that will make you stand out on your way to the next level…

BUT…

You need to make sure your FOUNDATION of skill is cemented in place before you worry too much about the fancy stuff - especially when it comes to shooting and stickhandling.

Ever since I started Total Female Hockey, people have been asking me to help them with their shooting and stick-handling.  You may have seen one of the really quick YouTube videos I’ve posted about the push-pull of the wrist shot or the importance of hand position when stickhandling.

These videos were all about teaching you the basics and now I’ve created 16 new shooting and stickhandling videos that will not only help you reinforce your foundation but help you with the fancy stuff too.

I created 2 quick samples of these new videos for you - one for stickhandling and one for shooting - that you can check out by clicking on the link below:

http://totalfemalehockeyclub.com/video-sample/shoot_handle/

Enjoy and please feel free to pass this message along to any player, coach, parent, friend or teammate who you think might benefit from it.

Your friend and coach,

~ Kim

PS - My brand new Shooting & Stickhandling video series is coming soon and includes 16 “how to” videos that show you step-by-step how to take your stick skills to the next level.  They cover everything from wrist shots, backhands, snap shots and slap shots as well as dribbling, toe drags, fast feet drills and fakes.

More information on this brand-new product will be coming your way next week.  In the meantime, you can watch two video clips about the key factors in effective shooting and stickhandling by clicking on the link below:

http://totalfemalehockeyclub.com/video-sample/shoot_handle/

Kim McCullough, MSc, YCS

?Director, Total Female Hockey
Girls’ Hockey Director, PEAC School For Elite Athletes

 

This is your very last chance to take advantage of the special offer I created for you for the Total Female Hockey Elite Training System package.

 

The 2 bonuses of the 16 Weekly Workout Videos and 8 exclusive Personal Coaching calls are only available until tonight at midnight EST.

 

By taking action now, you get immediate access to everything you need to get started with the Elite Training System today.  You will receive your Quick Start Training Guide so that you can start your new training program immediately.  You will get complete access to the 8 in-depth coaching calls right away and your first Workout of the Week will be sent to you instantly. 

 

Click here to get complete access to this limited-time offer:

http://www.totalfemalehockey.com/cts_exclusive.shtml

 

I wish I had access to a program like this when I was coming up through the ranks.  Because after learning how to train for peak performance at the college and national team level, and training young players for the last 10 years on and  off the ice, I know that the training I did as a kid was completely WRONG.

 

I made absolutely every training mistake possible and my body and hockey career suffered for it.  I spent so much of my time and energy focusing on doing training programs that weren’t specific to my age, gender or sport.  The training programs I used back then definitely were not designed by a woman who had played, coached and trained at the highest levels of women’s hockey.   I would never train the girls I work with today the same way I trained back then.

 

I can give you all the information, inspiration and support you need to get you from where you are now to where you want to be…

 

But at the end of the day, you’re the one who has to put in the WORK.

 

And this program shows you exactly the type of work you need to be doing to take your speed, strength, conditioning and confidence through the roof and takes you through the entire system step-by-step.

 

You have until midnight EST to take action advantage of this offer:

 

http://www.totalfemalehockey.com/cts_exclusive.shtml

 

Keep Working Hard and Dreaming BIG.

 

~ Kim

 

 

Kim McCullough, MSc, YCS
Director, Total Female Hockey

 

 

Champions are made when no one else is watching,

 

They don’t just put in the time and effort when they have to. They do MORE because they want more.  They do it because they know that it’s the hard work they put in on their own that puts them ahead of the competition.

 

::  It’s easy to give 110% effort in a game with your teammates there and your coaches and parents cheering you on.

 

::  It’s easy to work your butt off at practice when the rest of your teammates are doing the same and the possibility of getting more ice time or a chance to play on the power-play might come as a result of all your effort.

 

:: It’s even easy to get pumped up during an off-ice training session when you can feed off the energy and motivation of your team.

 

The problem is - no one ever became a champion by just doing the EASY stuff.

 

I know you work really hard during the season to be the best player you can be, but the reality is…

 

Champions are made in the off-season. 

 

They are made when no one is watching or keeping score.

 

They are made with HARD work off the ice.

 

Champions are the ones working out on their own in the park in June when most players are relaxing their way into summer.

 

They are the ones working on their stick-handling and shooting every night in the basement even when the start of the season is still months away.

 

They are the ones doing the “little things” like drinking enough water, setting goals, eating well and stretching each and every day - not just before big tournaments or when their coach tells them to.

 

Champions don’t sit around and wait for success to come to them.

 

They go out and get it for themselves.

 

They take action and put in the hard work every single day to make sure that their dreams become a reality.

 

And they do it all without anyone watching them. They do it because they want it more and they are willing to do whatever it takes to get to the next level.

 

::  There are 16 weeks until the season starts.
::  This IS the time when true champions are built.

 

That’s why I made the Total Female Hockey Elite Training System 16 weeks long.  I want to make sure that while you’re training on your own to gain an advantage on the competition this summer, you are doing all the right things.  And even if you are out there working hard on your own, I will be there every step of the way.

 

When you get your copy of the step-by-step program before Friday, you will not only get the 16 week program that will take your speed, strength and stamina through the  roof - but you’ll also get the benefit of me being your personal coach all summer long.

 

With the 16 brand-new Workout of the Week videos and the 8 exclusive Coaching Calls, I’ll be there to coach you through everything you need to do on and off the ice to get to the next level and until Friday at midnight, you can get that coaching free of charge.

 

This exclusive offer is only available until Friday at midnight and then you won’t be able to access these 2 amazing bonuses for free ever again. To get started on becoming a true champion this summer, click on the link below:

 

http://www.totalfemalehockey.com/cts_exclusive.shtml

 

The training is not easy - but as I said before, no champion was ever made by just doing the easy stuff.

 

So - What are you going to do when no one else is watching this summer to take your game to the next level?

 

Your friend and coach,

 

~ Kim

 

Kim McCullough, MSc, YCS
Director, Total Female Hockey

Girls’ Hockey Director, PEAC School For Elite Athletes

 

PS - This exclusive offer will be gone Friday night at midnight EST.
Don’t miss out on this opportunity to gain an advantage this summer:
 

http://www.totalfemalehockey.com/cts_exclusive.shtml

 

Every player who wants to make it to the next level asks themselves this question:

 

::  What Do I Need To Do To Stand-Out?"

 

And this question is not just coming from players who want college scholarships or to try out for the national team…

 

… It comes from players like YOU who are willing to do whatever it takes to get to the next level, but aren’t sure if they are on the right track.

 

 

… It comes from players like ME who aren’t the best players (yet) but are so dedicated and motivated to be the best that nothing will stop you from reaching your ultimate goal.

 

I must’ve asked myself this question hundreds of times as a young player - and it’s not until now, after going through it as a player and helping players through it as a coach, that I feel like I can answer it for you.

 

I’m going to share the "5 Secrets To Standing Out" with you today.

 

In this 5 secrets coaching call, I tell you what you need to do right now to be your best everyday and make the best impression possible every time you hit the ice.

 

I am going to share the key clip from this in-depth call with you - just click on the link below to find out what the secrets are:

 

http://totalfemalehockeyclub.com/video-sample/5_secrets/

 

The audio recording of this entire coaching call, plus 7 more complete calls, are the 2nd HUGE limited-time bonus in the Total Female Hockey Elite Training System promotion that is only on until Friday May 21st at midnight.

 

These calls cover everything from how to stand out, to how to start the scholarship process, how to eat for peak performance and how to make sure you don’t sabotage yourself on your way up to the next level.

 

You’ll get your 8 exclusive coaching calls and the 16 brand-new Workout of the Week videos - at no extra cost - when you order the Total Female Hockey Elite Training System before Friday. That’s in addition to the step-by-step training manual for the entire summer, complete with 16 weeks of workouts and 3 DVDs for speed, strength and conditioning.

 

After Friday, those bonuses will be gone, and so will your opportunity to have me there all summer long as a mentor and coach.  I’ve been through exactly what you’re going through and I want to make sure you get on and stay on the right  track towards your hockey dreams.

 

So if you’re ready to take your game to the next level this summer, click on the link below to get started today:

 

http://www.totalfemalehockey.com/cts_exclusive.shtml

 

Your friend and coach,

 

Kim

 

Kim McCullough, YCS, MSc

Director, Total Female Hockey

 

 

Today, I am launching the exclusive 2010 version of the Total Female Hockey ELITE TRAINING SYSTEM to help you move closer to your dreams on the ice by showing you exactly what you need to do off the ice to get to the next level.

 

But before we get to those details, you need to read this first…

…especially if you want to reach the elite levels of women’s hockey.

 

Last week, 109 elite women’s hockey players from across this country were invited to a 5 day high-intensity off-ice ONLY boot-camp to see how they stack up against their competition for spots on the national team.

 

The fact that these players won’t step on the ice for the entire week, and will only be evaluated on their off-ice ability, tells you a lot about what it REALLY important when it comes to getting to and excelling at the next level.

 

It reminds me of when I first went out to Calgary to help out as a coach at one of these camps.  I will never forget the first words that the national team coach said to the players at their first meeting:

 

“What is going to separate you from everyone else in this room is what you are willing to do OFF the ice to get better.”

 

Notice she didn’t talk about your stick skills, slap-shot or game-sense.  Those things are definitely important, but when it comes to separating yourself from the rest of the competition
at every level of women’s hockey, the truth is that it’s the hard work you put in OFF the ice that gives you a serious advantage.

 

The expectations are high for these 109 players.  They need to show that they are FAST, FIT and PHYSICALLY STRONG.  And if you want to get there someday, you’ll need to show that too.

 

BUT…

 

And this is a very important BUT…

 

Although you DON’T need to be training at the exact same level of intensity as these players yet…

 

… You DO need to build the EXACT SAME foundation for success.

 

To take your game to the next level, you need to use this off-season to get faster, fitter and stronger. You need to put in the work NOW - so that you can succeed later.

 

It’s going to be HARD - but as your coach,
I’m going to make it a lot easier for you.

 

There are exactly 16 weeks left until Labor Day and the start of next season.  You’ve got 16 weeks to put in the work and gain the advantage.

 

The Total Female Hockey Elite Training System is a 16 week step-by-step  workout program to help you be the faster, fittest and strongest player possible in the fall.  I have written out every single workout for you, complete with pictures and descriptions of every single exercise, and have also created 3 DVDs that show you how to do every speed, strength and conditioning exercise in the program.

 

And just to make sure you know EXACTLY what you’re doing every step of the way:

 

:::   I have created 16 brand-new “Workout of the Week Videos” for you.

 

Every week, I will send you the video that will show you exactly what you need to do that week to move closer to your dreams.  You’ll need to work hard this summer to get to the next level, but figuring out exactly what you need to do will be EASY.

 

To get started with the brand-new ELITE TRAINING SYSTEM and get access to the 16 Workout of the Week Videos, you need to click on the link below:

 

http://www.totalfemalehockey.com/cts_exclusive.shtml

 

As of Friday May 21st at midnight, you will no longer be able to get access to this HUGE bonus of the weekly workout videos (or the other HUGE bonus that you will find out more about on the next page).

Click on the link below to get access to the ELITE TRAINING SYSTEM:

http://www.totalfemalehockey.com/cts_exclusive.shtml

 

Work Hard.  Dream BIG.

 

~ Coach Kim

 

Kim McCullough, YCS, MSc

Director, Total Female Hockey

 

 

 

 

Here are the answers to 3 of the most common questions I’ve been asked about the “special holiday offer” on the Total Female Hockey Complete Training System.

The 3 most common questions so far have been:

:: Is this Training System Right For Me (Or My Daughter)?

:: What Does The Training System Include?

:: Is It Worth It?

Here are the answers:

1.  Is this Training System Right For Me (Or My Daughter)?

First, let me tell you who this system ISN’T for…

If you or your daughter aren’t serious about getting to the next level and aren’t willing to do what it takes to separate yourself from the competition, then this isn’t for you.

The road to success in female hockey isn’t an easy one, and I want to make sure you realize that it’s your willingness to outwork everyone else on and off the ice that is going to separate you from the competition.

Most players won’t choose to do that hockey-specific speed workout I sent you yesterday. They’ll do it if someone makes them - but they don’t make the choice to do it when no one else is watching or keeping score.

And I am going to let you in on a little secret.  That mini workout I gave you yesterday - it’s not enough.  It may be tough, and more than most people are willing to do, but that one workout alone is not enough to make you stronger, faster or more fit.

There is no “magic bullet” when it comes to taking your game to the next level.  There’s not just one workout, one skill or one ability that’s going to make a difference.

I’ve designed the Total Female Hockey Complete Elite Training System to address all the critical needs of aspiring girls’ hockey players aged 10-20 - strength, speed, stamina, stability, confidence and focus.  And one little workout isn’t going to give you all of that.

But if you are ready to start stepping it up and want to dramatically boost your confidence, performance and game, then - yes - this training system IS for you.

2. What Does The Complete Training System Include?

You will get a complete 16 week female-specific off-ice training program that you can use to take your strength, speed and conditioning to the next level.  It includes a step-by-step manual with the entire program laid out for you, as well as 3 DVDs where I show you exactly how to perform every single exercise in the program.   You will also receive a Goal Setting Guide and a Peak Performance Logbook to ensure that you are on your path to success!

You can use the Complete Training System in the comfort of your own home - no travel necessary or any fancy equipment.  If you ever have any questions on how to make the program work best for you and your individual needs, I am only ever an email away.  All my customers get the “all-star” treatment - and you will too.

3.  Is The Mentorship Program Worth The Investment?

The cost of this 16 week training system is only $97 CDN, which is half of the regular price and comes out to less than $7 per week - that’s almost as much as you pay to get your skates sharpened once (at least it is here in Toronto)!

A single 1-on-1 training session with me is double the cost of this entire program.  On the other hand, with this system, you can do the exact same workouts I do with my players in-person.  You can start today or wait until the summer - whenever you decide you want to take your game to the next level. 

There’s just one more thing…

This “Holiday Special Offer” will ONLY be available until tomorrow - Friday December 4th - at midnight.   When you order before then, I can guarantee that the manual and DVDs will arrive before the holidays, After then, the program going back up to full price!

Click below right now to take advantage of this special offer?

http://www.totalfemalehockey.com/cts_sale.shtml

 

 

 

In the last 4 days alone, I’ve had 7 girls’ hockey parents email me with concussion concerns.  Some were worried that their daughter had one and others were scared they might end up with one.

It’s hockey season, which means it’s concussion season, so I thought I would send you some critical information about
the concussion problem in girls hockey and share my thoughts on some possible concussion solutions.

Did you know….

That girls’ hockey players are TWO TIMES more likely to suffer a concussion than male hockey players and almost THREE TIMES more likely than football players!

Last year, I shared these (and other) scary concussion statistics, as well as my own concussion story, with the media here in Toronto and the story spread like wildfire.

All that coverage sparked a great debate about WHY these injuries are happening and IF the research numbers are accurate.    It’s true that these stats came from a single study and don’t necessarily represent a trend across the entire female hockey world.  And after spending two years doing my master’s research on the brain activity of elite hockey
players, I know that researchers will sometimes skew their numbers towards the result they are looking for.

BUT the concussion stories that players, parents and coaches like you have shared with me tell me that these numbers are "bang-on":

I’ve heard heart-wrenching stories from parents who have had to help their 13 year-olds cope with the lingering effects of a head injury for over 6 months. I’ve heard from 16 year-olds who have had to quit hockey after suffering from
multiple concussions.  One university coach even told me that her team had 12 concussions in just 1 season!

These stats and stories tell me one thing…

==>  This is a problem that needs a solution NOW.

We can debate the statistics and the causes until we are blue in the face. But I am NOT willing to wait for more girls to sustain serious head injuries to support (or refute) the numbers before I start taking action.

And you shouldn’t wait either.

To tell you the truth, I am tired of talking about IF and WHY concussions are a problem in girls’ hockey.

They are.

So please read the important information below and please feel free to pass this along to any player, parent or coach who you think might benefit from reading it.

********************************************************

What’s the most devastating injury in female hockey?

1) Knee injuries
2) Shoulder injuries
3) Back injuries

The answer is…

None of the above.

One injury has by far the most devastating effects of all.

Concussions are one the most common injuries in women’s hockey. In fact, the NCAA sport with the highest concussion rate (by far) iis women’s hockey. Not men’s hockey.  Not men’s football.

At the university level, female hockey players suffer 1 concussion for every 1000 "exposures" to the game - with each practice and game counting as one exposure. On a team of 20 players, that means 1 concussion every 50 exposures!

Female hockey players are TWO TIMES more likely to suffer a concussion than male hockey players and almost THREE TIMES more likely than football players.

Pretty amazing for a sport that doesn’t allow full body-checking, isn’t it?

Although statistics on younger players are harder to come by, I would guess that their concussion rate would be just as high (and maybe even higher) than with the women. Girls are having more exposures than ever to the sport - they compete on school teams, club teams, travel teams, Olympic development teams and weekend tournament teams.
Girls’ hockey players are playing just as much as the boys - but are getting hurt twice as often.

So what’s the solution?

* New helmets?
* Mouthguards?
* New rules?
* Neck exercises?

One injury researcher said that:

"If the numbers in women’s hockey are even close to correct, they should just stop playing until they figure out how to lower them".

I definitely wouldn’t go that far - but have to find a way to prevent these potentially devastating injuries from happening.

Knee, shoulder and back injuries can be devastating to a young player who wants nothing more than to play the sport they love at the highest level possible…But they rarely have the same long-term effects as a concussion.

=> So what’s the SOLUTION?

These are the 2 suggestions for prevention that I recommend
at all of the Concussion Clinics I run for teams and associations:

1)  Girls Have To Be Better Prepared Physically.

A lack of overall strength and conditioning is a big reason for the alarmingly high incidence of concussions in girls’ hockey.
The stronger a player is, the better she will be able to hold her ground when she is hit unexpectedly (which is how a large number of concussions happen in girls’ hockey).

By building better core stability, balance and overall strength, players are better able to control their bodies in space and
withstand the force of impact.

2)  Girls Need To Be Taught How To Take A Hit.

In every girls’ or women’s game I have ever watched or played, there is always at least one instance where I think,
"Good thing we don’t have full body-checking because that player would have been run-over".

The female game may not have full body-checking, but girls are going to get hit - and most of them have never been taught how to take a hit properly.  We are doing our players a great disservice by not teaching them how they can protect themselves if (and when) they do get hit.

If more coaches, teams and associations start showing girls how to take a hit properly, it will go a long way towards preventing concussions, as well as a whole slew of other injuries.

Bottom Line:

It is our responsibility to make sure that our players are prepared each and every time they step out on the ice.  If we don’t teach girls how to take a hit, or how to build strength and stability out on the ice, we can’t be surprised when they are getting hurt.
That’s why I’ve created a basic body-weight strength and stability program that players can use off the ice to make sure they are protected on the ice.  It will not only help prevent injuries, but also make the girls stronger, faster and better players.

To find out how this training program will help you "bullet-proof" your players, click on the link below:

==>  http://www.totalfemalehockey.com/strength.shtml

Work Hard, Dream BIG and Stay Safe.

Your friend and coach,

~ Coach Kim

Today is my 30th birthday, and as a special gift to you, I wanted to share this interview that I did about the mental game in girls hockey with my friend Kevin Neeld, who is a former elite hockey player and an off-ice player development coach as well. Enjoy!

KN: Kim, I’d like to start off by asking you a question that a teacher of mine once asked me: What percentage of hockey performance do you think is mental?

I have two answers to this. In the beginning, when players are still acquiring basic skills, like skating, passing and shooting, that you might be at a 50-50% split between mental and physical. Once players have the ability to play the game without having to consciously think about performing the physical skills, I’d say we shift closer to a 70% mental and 30% physical split. I’ve played with and against many players who were great practice players – but as soon as they had to think on the move during the course of their game, their skill all but disappears.

KN: I think we all have played with players like that! Considering that such a high percentage of performance is mental, what aspect of hockey players’ mentality do you notice is preventing them from playing their best?

I would say the two biggest challenges for players on the mental side of the game are a lack of confidence and a negative attitude. The lack of confidence issue I see more in girls hockey than in boys hockey, but it is a big issue in both games. Players constantly downplay their accomplishments and allow the one or two little mistakes they made overshadow their overall performance. I had a player score her ?rst goal last season (she actually scored a hat-trick) and yet she was angry after the game because of one stupid pass she made on the power-play.

Players will say things like, “I sucked today” or “I played the worst game ever” when they make a few mistakes out there. Hockey is a game of mistakes and I can count on one hand the number of “perfect games” I played in my 10-year career. I always made a few mistakes - the important thing is to move on as quickly as possible and focus on the next shift. The negative attitude issue is huge in both boys and girls hockey. It drives me crazy when players say, “I can’t do that”, “I can’t shoot a high backhand”, “I can’t score”. Using the word “can’t” automatically puts you in a negative mindset and you basically give yourself permission to under-perform on that skill. I’m not saying players need to be 100% positive all the time, but there is never an instance where positivity will hurt you - and negativity always will.

KN: I can’t agree more. I’m an outspoken supporter of unconditional optimism, in sports and in life. I know you went into great detail about this in your book “Best Hockey Season Ever”, fill us in on what hockey players can do to correct these performance-limiting attitudes?

Players need to own their accomplishments and own their strengths. There is nothing wrong with saying “Thanks” after someone tells you that you played a great game. You aren’t being conceited – you are acknowledging your accomplishment. On the same note, players need to know what they are good at and commit to being the best at those things each and every time they are out on the ice. All too often, players get wrapped up and focus on their weaknesses instead of showcasing their strengths. Don’t get me wrong – players have to improve their weaknesses as well, but they also need to know what they are best at and commit to being the best at those things all the time. The negativity issue is a hard one to fix, but it can be as simple as getting players to stop slamming their stick against the boards in frustration after missing a sure goal. That’s a little step in the right direction that will get them to think about being more positive.

KN: Great point. Taking small steps and cutting back a few negative behaviors is a great way to start improving your playing mentality. Most people are familiar with the fact that an off-ice training program can help improve the strength, speed, power, and conditioning of ice hockey players. I’m a strong believer that these things are just the tip of the iceberg. Do you notice changes in your players’ confidence and mental toughness after a few months of training?

My favorite thing about off-ice training is the psychological benefit it gives players. I know that when I was a young player, I took great pride in the fact that none of the other girls I played with trained as hard as I did off the ice. I may not have been as skilled as them on the ice, but I knew that I was fitter, faster, and stronger. Quite often, when it comes to off-ice training, the most skilled player on the team isn’t the best athlete off the ice. Sometimes it’s the 4th liner who is the most fit. While fitness isn’t the only thing that will get that player better on the ice, the confidence they will gain knowing that they are in the best shape will have tremendous benefits to their performance.

KN: I felt the same way when I trained! As a 13 year-old I got cut from a Bantam Tier II 2nd team! I remember training that whole year just knowing that nobody was working as hard as me off the ice, treating the whole world as my competition. It sounds like that mentality paid off for both of us!

For anyone that hasn’t already looked into this, Kim has put together the most comprehensive resource for youth hockey players that I’ve ever seen. It includes step-by-step formulas to improve your training, nutrition, and mental preparedness. It’s truly a must-have for dedicated hockey players (and coaches!). Click here to read more about how Kim’s Book, “The Best Hockey Season Ever” can start helping you compete at a higher level.

KN: Thanks for taking the time Kim!

My pleasure Kevin.

Keep Working Hard and Dreaming BIG.

~ Coach Kim

Osgood Schlatter Disease (or O-S for short). This is a knee condition that many female hockey players deal with when going through their growth spurts and it can be very frustrating to deal with if not handled properly. The condition occurs in players aged 11-15, coinciding with periods of growth spurts. During a growth spurt, where the bones grow faster than the muscles and tendons do, there is increase stress on the patellar tendon that attaches the quadriceps muscle at the front of the thigh to the tibial tuberosity just below the knee.

Knee pain usually happens during running, jumping, squatting, and especially ascending or descending stairs and during kneeling. Initially the pain is mild and comes-and-goes but it can also be more severe and continuous. The symptoms usually go away with treatment, but may be ongoing for 12–24 months before the bones and muscles are finished maturing.

Enough of the medical mumbo-jumbo….how do we fix it?

First, the good news…

Although there is a lot of contact in hockey, it is technically not an impact sport. Girls with O-S usually have a lot of pain during running and jumping. This is because of the large amount of force that goes through the knee when they land on each stride or jump. Because hockey is a gliding sport, they don’t experience the same amount of impact with each stride. Many girls hockey players who feel pain from O-S when playing running-based sports will not feel pain while skating.

The bad news….

The recommended cure for the type of knee pain that results from Osgood-Schlatter disease is rest. Right….rest during the hockey season. I don’t know of many girls hockey players who are going to take a week or two off during the regular season to rest. Asking a young athlete to rest may be good for them physically, but it is absolute torture psychologically.

So what should a player do if her knee pain is preventing her from feeling and playing her best?

1. Stretch!

The quadriceps and hamstring muscles are going to be very tight in girls hockey players as they go through their growth spurts. Stretching these two muscle groups every single day (multiple times a day is preferable) is going to keep these muscles loose and decrease the amount of tension that is on the knee joint.

2. If it hurts, don’t do it (with exceptions)

When the pain is bad, try to avoid running and jumping as those are going to have a huge impact on the knee joint. However, players should still be able to participate in off-ice training. When players perform exercises like lunges and squats properly, there should be little pain through the knee.

Players must focus on keeping their weight through their heels when doing squatting and lunging movements instead of pushing up through their toes. This is tough for young hockey players to do since they play such a quad-dominant sport and athletes that are quad-dominant tend to push through their toes instead of their heels. Any good off-ice training specialist should be able to modify any squatting and lunging exercise so as to minimize the impact on a player’s knee.

There is no easy answer - but the key is going to be icing, rest (when appropriate), stretching and continuing to train off the ice.

For an off-ice training program that will keep you feeling and playing your best all season long, and will avoid putting too much pressure on injured knees, visit: http://www.totalfemalehockey.com/strength.shtml

Work Hard. Dream BIG. Train Smart.

~ Coach Kim

Wayne Gretzky’s skating style was distinctive. He was dramatically more bent over at the waist than most male hockey players. When I watch girls hockey players skate, their body position looks very similar to Gretzky’s. And while I can’t argue with the way the best player of all time skates, I have to admit that the way girls are “getting low” when they skate is doing a lot more harm than good.

It all boils down to a basic physiological difference between boys and girls.

Girls hockey players are very “quad” dominant - they use the muscles on the front of the legs (the quadriceps) more than the muscles on the back of their legs (hamstrings and glutes). Boys naturally use their hamstrings and glutes much more than girls do. This is one of the main reasons that boys can run faster and jump higher than girls — because the muscles on the back side of the legs are much stronger and more powerful than the quadriceps are.

What does all this have to do with skating like Gretzky?

Boys are naturally more able to “sit back” into their skating because of the strength of their hamstrings and glutes. When we ask girls hockey players to “get low”, they want to use their strong quadriceps to get there. The problem is that the quads are not nearly as strong or powerful as the hamstrings and glutes, and as a result, girls tend to bend over at the waist to get low instead of sitting their hips back.

When a girls hockey player bends forward from the waist at the expense of bend from her hips and knees, she not only loses the ability to get power from her glutes and hamstrings, but she sets herself up for injury. The more forward a player is when they skate, the less likely they are to keep their head up. And “heads-down” hockey is always more dangerous than “heads-up” hockey. The other problem is that many girls lack the strength and stability in their abdominals and lower back to be able to skate in that flexed-forward position efficiently. In fact, another main reason they skate so far forward in the first place is that they lack the core strength and stability to keep themselves upright.

So what can you do to solve the problem?

Strengthen the muscles on the back side of the legs - hamstrings and glutes - and build strength and stability in the core through proper off-ice training.

Here is an example of a glute/hamstring strengthening exercise I use with all of my girls hockey players. It’s very basic and extremely effective.

Single Leg, Bent Leg Hip Extension:
Start lying on your back with knees bent, feet together and heels on the ground. Bend one knee and hold it in towards your chest. Push down through the heel of the leg on the ground and squeeze your glute to lift your hips off the ground. You want to lift as high as possible without arching your lower back. Lower under control and then push back up through the heel. Perform 15 repetitions with one leg and then switch sides.

As much as we’d all love to be able to play like Gretzky, skating like him actually does more harm than good for girls hockey players.

To start taking your game to the next level with an in-season strength program that will dramatically improve your skating, visit: http://www.totalfemalehockey.com/strength.shtml

Work Hard. Dream BIG. Get Strong.

Your friend and coach,

~ Kim