Wednesday, November 6, 2024

How to be game-ready in hockey: A neuromuscular training based warm up 

In the second of a two-part series, Tom Johnston from Edinburgh Napier University offers a solution for injury prevention in hockey

Non-contact injuries to knees, hamstrings and ankles are common in hockey. 

These occur during sidestepping, landing/stopping and (de)acceleration. Most of these injuries result in time loss from the sport. 

Some may benefit from a less strenuous or an alternative workout during the next training session. Some may sustain a more serious injury such as an ACL or hamstring injury, thankfully much less frequent than the minor injuries. 

One accessible way to reduce the frequency and severity of injuries is via the warm up. The warm ups that were observed were of a good length, structured correctly – the RAMP principle – however, many contained static stretches with very few containing injury reduction exercises and neuromuscular training. Therefore, sub-optimal.

The Solution

To optimise the benefit of warming up, both preparation for hockey and injury reduction, an alternative warm up has been developed. This version of the warm up follows the RAMP principle (Raise, Activate and Mobilise, Potentiate), includes the feedback from coaches and has been tested so that the heart rate gradually increases and ends up reaches match intensities.

It has also been biomechanically tested (as part of a PhD thesis) to improve muscle activation, improves movement mechanics and reduce the landing forces. All of which can reduce the injury occurrence. 

Furthermore, neuromuscular training programs like this one, can improve performance.   

This new version is a neuromuscular training programme that focuses on improving the way the nervous system communicates with the muscles. 

It starts with multi-directional pulse raising activities, activates key muscle groups (lower leg muscles especially calves, hamstrings and gluteus maximus and medius) then on to mobility exercises for the hips and also back, knees and ankles. 

Then there are two short sections to develop core stability and improve balance.  

To follow these exercises, there are some key strength exercises focussing on the lower body muscles. There are some specific hamstrings exercises – Arabesque and Nordic Hamstring Curl – which focus on eccentric muscle contractions. 

The latter is key to reducing hamstring tears and ACL injuries. To finish, there are some agility exercises (to improve speed, increase the intensity of muscle activation in all directions) then to the ‘potentiation’ – essentially sprinting (and stopping) in a straight line and multi-directional and jumping – exercises, and to finish the preparation for a game or training session. 

The warm up concludes with a game-like activity which also stimulates the strategic, tactical and, what all hockey players like, their competitive nature! 

This warm up, as mentioned above, has been tested in a sports science environment and increases muscle activation and improves hockey player’s movement so there is less chance of injury in the same time, or quicker (20mins), than current hockey warm ups. 

Also, contrary to popular belief, it doesn’t impinge on performance. In addition, this warm up doesn’t need any additional or specialised equipment (other than what is needed for a hockey game or training session i.e. hockey sticks, balls and cones). 

This new warm up, called ‘Hockey Ready’ – has also been further developed, in conjunction with the Scottish Institute of Sport (SIS) and Scottish Hockey, into an easy to follow, free to download warm up poster for all to use. 

Reducing injuries

To have a warm up that reduces the chances of injury, adds many of the currently missing elements desired by coaches and players and doesn’t hinder on performance (improves it!) in the same time as current warm ups is a good step forward for the hockey playing community. Injuries will always be a part of playing sport but to reduce the chances of an injury and if injured, reduce the severity (therefore the timeloss) then a programme like this is beneficial. 

Tom collaborated with Scottish Hockey where you can download a copy.

If you would have any questions or would like a more scientific explanation, please contact Dr Tom Johnston

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