1/15/2010

Hi everyone hope your hockey seasons are going well....

Equipment issues? 

I get a lot of questions from hockey parents from time to time regarding various equipment issues.  So I have decided to summarize and list to the best of my knowledge all the basic equipment needed in hopes to help out with the purchasing process of new or used equipment.  As you will find out quickly buying hockey equipment is unfortunately not a one time expense. As your child grows and new “larger” equipment is required you will find prices dramatically increase in size as well.  Also to add to this expense, advances in equipment and other advertized so called “safety features” enable companies to raise prices and monopolize on supply and demand in the industry.  Endorsements made to professional athletes  have a significant effect on this industries demand.  For instance once a company gives a star NHL player endorsement money to use a new stick, shortly after your player will be asking for that same one!  Your kids unknowingly will make these companies rich, the companies know it and even you know it but it still happens!  The other day I was in the pro-shop looking for a stick for my son when he says “dad this is the same kind Crosby uses”  just what that company was planning on.... and of course I bought him the $100+ junior stick.  I wanted to tell him “son its not the stick” but  you and I both have been in this situation and I bet if your not guilty for it yet, you will be eventually.      

Well enough of the obvious lets get down to the specifics and a checklist that I have created for all you new hockey parents looking to make your child's hockey experience not only fun but safe as well....

1. Skates – Probably without a doubt the most important piece of equipment for your hockey player. Buying used skates is an option but very debatable.  Many people will tell you never buy used skates for your child, not only will the boot be molded to the last persons foot, the radius of hollow on the steel of the skate will be catered to that players style of game.  For players just starting out used skates might be an option, but I will have to recommend new skates for players past the introductory levels of the game. The boot itself should fit comfortably but not loose which would allow skin to rub on the inside of the skate causing painful blisters.  Also skate size is different then shoe size a typical brand name skate will fit on average two shoe sizes less.  For instance I wear a 10R for a shoe size and fit into a 7 1/2R skate size.  After purchasing your skates you will be given the option of “baking” your skates.  This is usually a good idea, most stores have skate ovens that warm your new skate up in order to mold the leather to your foot.  Ultimately this makes the breaking in process less of an issue, on average it takes 3-4 good skating sessions to really start to feel comfortable in your new skates.  I touched a bit earlier on skate blade Radius of Hollow that I will abbreviate ROH.  ROH determines the bite angle of each blade edge, which in turn determines the performance characteristics of the blade. For instance a 3/8” ROH will cut the ice much more than a 1” ROH.  I recommend most beginners to start with a 5/8” or 3/4” ROH. When the player gets older it is then a personal preference, however the most common choice of ROH is 1/2” which happens to be the most common used in the NHL.  Finally, tightening of your players skate is an important and tedious job but the end result ankle support is worth the back ache.  Too many times have I seen a child come out on the ice with his or her ankles bent in. This game is hard enough to learn without having to try and balance without the support of a properly tied skate. Trust me besides the given support from a quality skate this can make a big difference in utilizing and learning to properly use your edges on the ice.  Wax laces seem to help for those parents that might have trouble getting those little ones skates tight enough.  With that being said the other extreme “skates that are too tight” can result in damaging tendons located against the upper tongue of the skate.  When this happens what we call “skate bite” can occur which is a very painful aggravation of the tendon and sometimes requires a gel pad to fit in between injured area and skate.  As you can see a proper balance needs to be met between tight, loose and personal preference before hitting the ice with those skates.  The best way to meet this compromise is to simply ask your player before he hits the ice “do they feel tight enough?”or “are they too tight?”.
   
2. Athletic Cup- Not much to say here except this piece of equipment is not only for boys but girls should definitely wear as well.
   
3. Garter Belt-  This item fits around players waist and helps to keep those hockey socks up. Adjustment is required to make sure socks are firmly kept high enough up over shin pads.
   
4. Shin Guards- These items are used to protect shin from sticks and pucks, they should fit from knee to ankle. I prefer to tape these in place even if velcro straps are included. 
   
5. Pants-   Provided protection from hips down to top or mid-line of knee.
   
6. Shoulder Pads-  Provide protection for your shoulders, upper arms, chest, upper back and collar bone.  Parents this is undoubtedly an important piece of equipment but at times I see parents go over board with this item.  Shoulder pads that are too big can result in restriction of movement and ultimately injury because of not properly fitting over areas that need protection. Obviously on the other extreme lets stay away from weak and flimsy fitting shoulder pads that cannot give the proper protection needed.  Please seek the advice from a knowledgeable source at the pro-shop if in doubt for this piece of equipment.
   
7. Elbow Pads-  This piece of equipment should protect the area between the top of the elbow pad to the top of the glove. Again, it is important for proper sizing – especially as the skater grows.
   
8. Gloves-   For proper protection the glove should extend to the lower portion of elbow pads protecting the lower arm and wrists.  A moderate amount of room should be left at the fingertips to allow growth and movement.  Gloves that fit too tight can not only result in injury but can prohibit proper movement with stick.
   
9. Helmet- USA hockey has stringent rules and regulations for proper fitting helmets.  This is one piece of equipment never to cut corners with.  Please ask for pro-shop assistance with any questions regarding proper fit, straps and masks.
   
10. Neck Guard- USA hockey regulations require neck guards.  This piece of equipment can prevent severe injuries to the neck.  It guards primarily against stick blades and skate blades. During a hockey game or practice I would recommend your player wear this at all times.
    
11. Mouth Guard- USA hockey regulations require a mouth guard to be worn at all times.  Mouth guards can be attached to the mask portion of the helmet.
    
12. Sticks-  A major personal preference item.  Weight, flex, curve, and grip are all stick components that you must take into consideration when purchasing.  For beginners I suggest you pick a stick with a near straight blade.  This will require you to use more wrist when controlling the puck, young players do not need big curves since they do not have the acquired wrist strength or skill to use them yet.  Also, for beginners the standard length of a stick with your skates on should extend from the toe of the blade touching the ground to your chin.  With street shoes on the “butt end” of the stick should extend to the players nose.

       Good Luck!

Nick Parillo

Any questions on this subject please feel free to email  Nick Parillo at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

10/6/2010

A Note from former NHL player and Hockey Player Development head instructor Iain Duncan,

I know that some years are better than others, but always remember, "YOU ARE PLAYING AND CONTRIBUTING TO THE "WORLDS FASTEST TEAM SPORT".

Look at the positive things that happen throughout this year and think about “What can I do to better to prepare myself for the next hockey season?” And “What can I do as an individual to may my team stronger?”  There are always things you can improve on…skating, shooting, passing, conditioning and strength just to name a few.

During the spring and summer you can improve on all aspects of your game. There is nothing wrong with saying or thinking "Hey, I really need to work on my footspeed and skating this spring/summer” or “I could really improve my shooting capabilities”.  Nobody's perfect! Not even Crosby, so utilize this time to learn and get stronger as an all round hockey player.

Spring and summer training is great for any age group.  From Youth Hockey players to NHL players, this is the time of the year to work on the basics!  In the spring and summer, you have to work on your aerobic conditioning.  I say this because, this is the time of year you should work on your cardio as much as you can!  During the hockey season, you can maintain your cardio training but off season is when you need  to "set" your level of cardio training.  The higher level of cardio you accomplish, the more you are going to be able to "give" to your team in the 3rd period of a hockey game.

The same is true for working on your strength and quickness. During the spring/summer, you are stressing the muscles as much as you can to prepare them for the upcoming season. During the hockey season, you are involved with strength/flexibility upkeep.  Again, what I mean by that is, you should build as much strength in the spring/summer as you can to build muscles.  With heavy weights and low repetitions you will begin to do this.  As you come into the new season, you will do more repetitions and less weight because, being flexible and strong is very important in the game of hockey.

Thank you,

Iain Duncan

Any questions on this subject please feel free to email  Nick Parillo at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

1/15/2010

PREPARING FOR GAME TIME.

How critical is a pre-game warm up?  

Depending on how you wish to start the game should play a major role in your warm-up.

I was never a big believer of a slow stretching approach to prepare for a game.  I would observe many players who would sit and go through a static routine of touching toes and crossing legs.  I never once did this and did not ever pull a muscle in 4 years of college hockey and 5 years of pro hockey.  Basically if you want to start the game like a statue then go ahead and stretch like one.  This type of stretching in my opinion is great for after a game when your body needs to relax and mind needs to shut down.

 A dynamic warm-up consisting of challenging exercises that wake up the mind and facilitate high speed skill execution and quick contracting muscles will in fact result in a player that is warmed and ready to go right from the drop of the puck. 

Muscle tissue is directly affected by temperature and it is important to start this pre-game dynamic routine by warming the muscle up with a 5-10 min. stationary bike or jog. 

Next balancing exercises should be done, my personal favorite the Bosu-ball is great for activating a wide variety of muscles through low-impact movements.  Also balance exercises will turn the mind on by increasing responsiveness. 

Finally you are ready for the meat portion of the warm-up, faster movements, changes of direction, and reaction exercises.  Sprints with stops and starts at different points, is a simple and ideal way to warm up in a dynamic manner.  Be creative and change dynamic routines often, challenge yourself throughout the warm-up, this will lead to enhanced game play by waking your mind for split second decisions and waking your body for split second physical reactions that make up the game of hockey…….

Thank you,

Nick Parillo

Any questions on this subject please feel free to email  Nick Parillo at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

12/9/2009

Why HPD eight week Clinics  vs. one week hockey clinics?

It has been documented by various scholars in the academic community that a student is able to retain more information over a period of weeks instead of for lack of better terms "cramming" the day before an exam.  This information learned over a longer period of time also stays with the student after the exam.

If this is true then why are one week hockey clinics so popular?

Basically it comes down to experienced instructors "cramming" 30+ years of hockey experience into one week of hockey.  This information is not only overwhelming for most young players it can not be applied so readily either. This type of one week clinic works for the instructors not the players. This game takes months, and years to improve at.  If you participate in a one week hockey clinic over the summer and think you are all set for the season you are just fooling yourself.

Hockey is a game of repetition doing things the right way over and over again until they are done automatically in a split second game situation.  This is why we at HPD believe in the eight week hockey programs.  These clinics give players 2 months of hockey specific training with off-ice training as well for a price less than most one week hockey clinics.

So parents choose your clinics this year wisely and let us help in the true development of your player.

Thank you,

Nick Parillo

Any questions on this subject please feel free to email  Nick Parillo at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

11/15/2009

A Player is in shape when he can play hard for each shift of an entire game without losing strength, skill or speed.

For those coaches wishing to reach maximum potential with their teams conditioning, he must become familiar with two terms Aerobic and Anaerobic.

 Definition: Aerobic exercise is exercise that involves or improves oxygen consumption by the body.   Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.

Definition: Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism.  It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscles trained using anaerobic exercise develop differently as compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds up to a maximum anaerobic metabolic contribution at about 2 minute.  Any activity after 2-minutes or so, whether it be exceedingly easy or immensely intense, will have a large aerobic metabolic component. Anaerobic metabolism also known as anaerobic energy expenditure is a natural part of whole-body metabolic energy expenditure.  In fact, fast twitch skeletal muscle (as compared to slow twitch muscle) is inherently composed of anaerobic metabolic characteristics, so that any recruitment of fast twitch muscle fibers will lead to increased anaerobic energy expenditure. Intense exercise lasting upwards of 4 minutes or more (e.g., a mile race) may still have a considerable anaerobic energy expenditure component. Anaerobic energy expenditure is difficult to accurately quantify yet several reasonable methods to estimate the anaerobic component to exercise are available.

In the past and yes, even NHL coaches fell for certain elite physiologist training programs that have made the mistake of putting too much emphasis on aerobic training.  What happens with extended periods of long aerobic training is we are actually training our bodies to become slow! 

As you can see after reading these two definitions  Anaerobic exercise is what a hockey player undoubtedly needs to practice.  Reason being Hockey players need fast twitch skeletal muscle which relates to most activity displayed by a player throughout a game, this compared to slow twitch muscle which is seen in most endurance athletes like long distant runners. 

We must however not totally ignore  Aerobic exercise although it serves a different but essential purpose for a hockey player.  As a hockey player training aerobically can extend the period that your body can withstand a high intensity anaerobic shift. Also it can increase the recovery time between anaerobic shifts in a hockey game.  Another words the resting time between shifts is greater utilized by a player that has a good aerobic capacity.  For reasons unknown injuries are far less common for hockey players that have trained aerobically.  Lastly, immune function increases with aerobic activity meaning that a long season can be better tolerated by a player with a high aerobic capacity.

Therefore coaches when emphasizing an exercise program for your hockey team make sure there is a definite concentration on anaerobic training.  Which can consist of a variety of different exercises, some of my favorites are hill sprints and stairs.  But remember we must not forget or aerobic work as well, I suggest long distance runs lasting 20-30 minutes.  Also concentrate on higher speed aerobic intervals to elevate the heart rate to near maximum rates and improve the muscular endurance needed to sustain speed late in a shift.

Let me conclude with a good hockey player must be “well positioned and conditioned.”  A player that can effectively conserve and therefore can balance their  aerobic and anaerobic systems can effectively in return achieve maximum recovery after each and every shift throughout the duration of a hockey game.  Also effectively having a reserve of these sources can allow the player at the end of a shift to have a burst of speed to get to a loose puck in front of the net for a goal or a burst of speed to block a shot in the defensive zone. 

Thank you,

Nick Parillo

Any questions on this subject please feel free to email  Nick Parillo at This e-mail address is being protected from spambots. You need JavaScript enabled to view it