2 Keys To Recovering After Your Next Hockey Game

By Kim McCullough, MSc, YCS

As girls’ hockey teams get further and further into the regular season and players, they need to do everything they can to make sure that they are able to perform their best.  To make sure that you don’t run out of energy in the middle of games or feel run-down in the middle of a playoff series, you have to take care of your physical recovery after every single game.  Depending on your game schedule, you may have to play games on back-to-back nights or even three days in a row.  A team and player’s ability to physically recover between games can be the difference between an early end to the season and a long playoff run.

The first key component of physical recovery is the cool-down.  Going for a post-game jog may not be the most exciting part of the game, but it is an essential part of recovery.  The cool-down becomes as important as the warm-up prior to the game, especially as you get late into the season and physical and mental fatigue has started to set in.  Your body needs to “come down” after the game in the same way that your body needs to “ramp up” beforehand.  Taking five minutes to go for an easy jog immediately after the game will dramatically reduce muscle stiffness, and when combined with proper stretching, will decreasing the likelihood of injuries.

Post-game stretching is like the post-game jog - most girls’ hockey players never give it a second thought until their legs start to feel sore and tired.  You need to stretch immediately after your cool-down jog to restore flexibility and mobility in the muscles and joints.  Even if you just stretch your hip flexors, glutes, and groin for 5 minutes right after the game, and save your more complete stretching routine for later than night, you will see a huge difference in the way you felt the next day. 

The final, and most important, component of the physical recovery process is hydration.  It is common for players to “forget” to drink water during the game because they are so focused on whatʼs going on out on the ice.   It is especially important for players to stay adequately hydrated to maximize their performance in every game of the season.  Players should drink an entire water bottle during the game and follow that up with another bottle after getting off the ice.   The exact amount girls’ hockey players must drink will differ depending on the length of your games and the size the player, but the bottom line is that most players are not drinking enough water.   And if you really want to get your energy stores back up to full and have your muscles recover quickly, you need to get some sugar and protein into your body within 30 minutes of getting off the ice.  Your best choice?  Chocolate milk.  It has all the sugar and protein players need to recover quickly and effectively.

Take the time after each game to recover physically after every single game of the season and you will be on your way to your best season ever.

© Total Female Hockey 2008

Kim McCullough, YCS, MSc, is a Athletic Development Specialist and founder of Total Female Hockey. In addition to training and coaching girls at all levels of hockey, from novice to the National team, Kim has also played at the highest level of women’s hockey in the world for the last decade. Kim’s female player development website features a state-of-the-art Complete Off-Season Training Program and her blog gives the coaches and parents of aspiring young players access to the most up-to-date tips and advice on how to help their players take their game to the next level. To learn more about female-specific player development, get your Free Report: The #1 Mistake Female Players Make in the Off-Season at http://www.totalfemalehockey.com