MIXING it UP
Engaging in a variety of sports and physical activities offers numerous physiological, biomechanical, and neuromuscular benefits for young, developing hockey players. For athletes under the age of 16, participation in sports such as swimming, touch football, and indoor climbing facilitates balanced, holistic physical and social development, enhancing performance in their primary sport. Other sports and physical activities from tap dancing and ballet to gymnastics, football and basketball offer opportunities for improved physical, emotional and social whole of player development.
Physiological Benefits
Swimming
Cardiovascular Fitness
A sport recognized for its extensive cardiovascular benefits. It improves aerobic capacity, critical for endurance during hockey games (Balyi et al., 2013). The continuous movement in swimming enhances oxygen consumption and overall stamina, which can significantly influence performance in a sport like hockey that requires sustained effort.
Swimming can provide several physical soothing effects for athletes recovering from intense field sports like hockey; cue ice then spa baths post game. The unique properties of water, combined with the physiological responses generated during swimming, make it an effective recovery tool. This is how swimming aids recovery after hockey, supported by available evidence.
Reduced Muscle Soreness
Swimming can help alleviate delayed onset muscle soreness (DOMS), which is commonly experienced after intense physical activity. The buoyancy of water decreases the load on joints and reduces the effects of gravity, allowing athletes to move with less strain. This buoyancy assists in maintaining mobility without aggravating muscle soreness (Pritchard et al., 2015). Research indicates that gentle swimming can enhance recovery and reduce muscle soreness in athletes after high-intensity exercise by promoting blood flow and reducing inflammation (Mendez-Villanueva et al., 2015).
Enhanced Blood Circulation
The horizontal position during swimming promotes better venous return and blood circulation. This increased circulation helps in the removal of metabolic waste products that accumulate in muscles during intense activity, such as lactic acid. A study by Swanson et al. (2016) found that aquatic exercise improves circulation and can help speed up the recovery process post-exercise, promoting overall muscle recovery and reducing fatigue.
Temperature Regulation and Cooling Effect
Swimming in cooler water can enhance recovery by helping athletes regulate body temperature following intense exercise. The cooling effect of water can reduce inflammation and muscle swelling, promoting a more efficient recovery process. Research conducted by Valenzuela et al. (2017) shows that hydrotherapy, including swimming in cool water, can reduce muscle temperature and help alleviate localized tissue inflammation after strenuous activities.
Relaxation Response and Stress Relief
Swimming can induce a relaxation response, which is beneficial for both physical and psychological recovery. The rhythmic nature of swimming, combined with deep breathing, can lead to decreased stress levels and enhanced mental relaxation. Hettinger et al. (2018) reported that activities that involve repetitive motions, such as swimming, can activate mechanisms of relaxation and promote a calming effect after strenuous physical exertion.
Let’s not forget how enjoyable it can be to do some aqua walking as a group or a scratch game of non contatc water polo.
Muscle Recovery and Strength Maintenance
Swimming engages multiple muscle groups and fosters overall muscle endurance and strength while providing a low-impact workout. This allows athletes to maintain their fitness levels without subjecting their bodies to the same stresses experienced in field sports. According to Darr et al. (2020), incorporating swimming as a recovery modality can lead to improved muscle recovery and performance without the risk of further injury.
Flexibility and Injury Prevention
Swimming promotes flexibility due to the full range of motion required in strokes and turns, which can reduce the risk of musculoskeletal injuries in hockey (Harris et al., 2015). The cross-training effect of swimming means that athletes develop different muscle groups and movement patterns, reducing the overuse injuries often seen in hockey.
Touch football
This game provides numerous neuromuscular and physiological benefits which enhance both athletic performance and overall fitness. The nature of the game combines high-intensity bursts of activity with intermittent periods of lower intensity, making it an effective training method for various energy systems, including alactic, glycolytic, and aerobic conditioning
Physiological Benefits
Alactic Conditioning
The alactic energy system (ATP-PC system) is predominantly used during high-intensity activities lasting up to 10 seconds. Touch football involves frequent sprints and short bursts of high-intensity effort: essential for executing plays and making tackles. An investigation by Heigenhauser et al. (2017) demonstrated that activities performing repeated high-intensity efforts improve the efficiency of the ATP-PC system. For a detailed explanation of how important this energy system is to hockey and how to improve read Blue Arsed Fly
Glycolytic Conditioning
The glycolytic energy system comes into play during activities lasting between 30 seconds to 2 minutes, which is common in touch football due to repeated high-intensity plays followed by short recovery periods. Research indicates that training strategies incorporating stop-and-start sports like touch football enhance glycolytic capacity, allowing players to sustain efforts during games (Bishop et al., 2011).
Aerobic Conditioning
While our game includes anaerobic bursts, it also incorporates longer periods of aerobic activity during continuous play, contributing to improved aerobic capacity. A study by Burgomaster et al. (2008) highlighted that high-intensity interval training, similar to the demands of touch football, significantly improves VO2 max and overall cardiovascular health
Muscle Strength and Power
Touch football enhances lower body strength and explosive power through sprints, tackles, and changes in direction (Davis, 2016). The physical nature of touch football, which requires rapid bursts of speed and agility, complements the muscle development needed for effective ball carrying in hockey.
Enhanced Agility and Movement Efficiency
Touch football involves frequent changes of direction and explosive movements, which can improve agility—an essential quality for hockey players (Aquino et al., 2019). By developing superior agility and acceleration through touch football, young athletes can maneuver more effectively during games.
Neuromuscular Benefits
Improved Motor Skills and Reaction Time
Swimming and touch football enhance motor skills and reaction times through diverse movement patterns and fast-paced gameplay. Davis (2016) asserts that sports requiring quick decision-making and fluid movements, like touch football, improve neuromuscular coordination. This enhancement is vital for young hockey players reacting to fast-paced game situations from shot stopping to eliminations.
Indoor climbing
Biomechanical Benefits
Improved Body Control and Coordination
Activities like indoor climbing develop balance, body awareness, and coordination. Kauffman et al. (2015) highlight that climbing requires precise movements that translate into better spatial awareness and coordination on the ice or field. Enhanced body control helps hockey players execute complex movement patterns more effectively.
Increased Proprioception and Kinesthetic Awareness
Indoor climbing requires athletes to build strength and dexterity while focusing on body positioning. This engagement improves proprioception and kinesthetic awareness, crucial for executing technical skills in hockey, such as shooting and passing (Cotter et al., 2016). The neuromuscular feedback developed through climbing enhances the athlete's ability to adjust movements in real time.
The interplay of physiological, biomechanical, and neuromuscular benefits from participating in various sports—like swimming, touch football, and indoor climbing—provides a well-rounded foundation for young field and ice hockey players. These activities foster essential skills, promote injury prevention, and enhance overall athletic performance, ultimately benefiting their development as hockey players.
Bibliography
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