FINAL
Fri. Oct 10
2 IOW
3 SAN
FINAL
Sat. Oct 11
2 OKC
3 SAN
FINAL
Fri. Oct 17
3 UTI
0 SAN
FINAL
Sat. Oct 18
5 SAN
4 OKC
Fri. Oct 24
6:00 PM
SAN
UTI
Sat. Oct 25
6:00 PM
SAN
HAM
Sun. Oct 26
2:00 PM
SAN
HAM
Wed. Oct 29
6:00 PM
SAN
ADK
Fri. Oct 31
7:30 PM
RFD
SAN
Sat. Nov 01
7:00 PM
RFD
SAN
Fri. Nov 07
7:30 PM
TOR
SAN
Sun. Nov 09
4:00 PM
OKC
SAN
Tue. Nov 11
10:35 AM
SAN
OKC
Fri. Nov 14
7:30 PM
CHA
SAN
Sat. Nov 15
7:00 PM
CHA
SAN
Tue. Nov 18
10:30 AM
OKC
SAN
Fri. Nov 21
7:30 PM
SAN
TEX
Sun. Nov 23
4:00 PM
TEX
SAN
Sat. Nov 29
7:00 PM
OKC
SAN
Sun. Nov 30
4:00 PM
IOW
SAN
Fri. Dec 05
7:30 PM
UTI
SAN
Sun. Dec 07
4:00 PM
CHI
SAN
Tue. Dec 09
7:00 PM
CHI
SAN
Thu. Dec 11
7:00 PM
SAN
IOW
Fri. Dec 12
7:00 PM
SAN
IOW
Fri. Dec 19
7:00 PM
SAN
CHA
Sun. Dec 21
1:00 PM
SAN
CHA
Fri. Dec 26
7:30 PM
TEX
SAN
Sat. Dec 27
7:00 PM
OKC
SAN
Sun. Dec 28
5:00 PM
SAN
TEX
Thu. Jan 01
3:00 PM
SAN
UTI
Fri. Jan 02
7:00 PM
SAN
TOR
Sat. Jan 03
3:00 PM
SAN
TOR
Tue. Jan 06
7:00 PM
SAN
ADK
Wed. Jan 07
7:05 PM
SAN
ROC
Sat. Jan 10
7:00 PM
IOW
SAN
Sun. Jan 11
4:00 PM
TOR
SAN
Sat. Jan 17
7:00 PM
ROC
SAN
Tue. Jan 20
7:00 PM
TEX
SAN
Thu. Jan 22
7:00 PM
SAN
LEM
Sat. Jan 24
7:00 PM
SAN
LEM
Thu. Jan 29
7:30 PM
SAN
TEX
Fri. Jan 30
7:30 PM
CHA
SAN
Tue. Feb 03
7:30 PM
SAN
TEX
Thu. Feb 05
7:00 PM
TEX
SAN
Sat. Feb 07
7:00 PM
OKC
SAN
Tue. Feb 10
7:30 PM
SAN
TEX
Fri. Feb 13
7:00 PM
SAN
GRA
Sat. Feb 14
7:00 PM
SAN
GRA
Sun. Feb 15
4:00 PM
SAN
RFD
Wed. Feb 18
10:30 AM
SAN
RFD
Sat. Feb 21
7:00 PM
SAN
CHI
Sun. Feb 22
3:00 PM
SAN
CHI
Fri. Feb 27
7:00 PM
SAN
OKC
Sat. Feb 28
7:00 PM
SAN
OKC
Wed. Mar 04
7:00 PM
SAN
CHA
Thu. Mar 05
7:00 PM
SAN
CHA
Wed. Mar 11
7:00 PM
MIL
SAN
Fri. Mar 13
7:30 PM
LEM
SAN
Sat. Mar 14
7:00 PM
LEM
SAN
Tue. Mar 17
7:00 PM
CHA
SAN
Fri. Mar 20
7:00 PM
SAN
OKC
Sat. Mar 21
7:00 PM
HAM
SAN
Sun. Mar 22
4:00 PM
HAM
SAN
Wed. Mar 25
7:00 PM
SAN
MIL
Fri. Mar 27
7:00 PM
SAN
IOW
Sat. Mar 28
12:30 PM
SAN
IOW
Sat. Apr 04
7:00 PM
ADK
SAN
Tue. Apr 07
7:00 PM
SAN
OKC
Fri. Apr 10
7:30 PM
GRA
SAN
Tue. Apr 14
7:00 PM
TEX
SAN
Fri. Apr 17
7:30 PM
TEX
SAN
Sat. Apr 18
7:00 PM
SAN
TEX

Wednesday workout tips with Coyotes trainer Mike Bahn

Throughout the summer, we have talked about many exercises that are common in the training programs of hockey players. We’ve discussed the importance of a proper warm-up and how the off-ice training program of a goaltender should be specific to the position. Another area of discussion should also be tailored to be specific, although to the sport itself, is conditioning.

The sport of hockey demands that a player performs at a very high level of intensity for 30 to 75 seconds. Although the actual activity level can vary during that small time frame, depending on if the player is on a power play or penalty kill, for example, they need to be able to explode reactively in any direction as quickly on the end of their shift as the beginning if they are going to be able to beat an opponent to the puck.

All too often I hear of hockey players not putting as much thought into their conditioning program as they do their strength training program. A 20-minute bike ride “to get a good sweat” sounds challenging, and it can be, but how much is really being accomplished? Sitting on a machine, elevating your heart rate for an extended period of time hardly sounds like the demands of a hockey shift that lasts around a minute long.

Although there may be times in a hockey program where a player is simply trying to flush their legs to aid in recovery, if conditioning is the goal, then the effort must be near-maximal to a point that they cannot sustain the effort for more than a minute. They must be on their feet, doing a movement which uses as many muscles as possible, with their legs being the prime movers. And when they are resting between those high-intensity shifts, they must be resting. A hockey player doesn’t go for a slow skate at the end of a hockey shift; they sit down! It is important to develop the ability to fully recover between shifts without the aid of gentle movement.

Several activities can be used in interval training to develop hockey conditioning. I am a firm believer that if you can get off a machine you will be better off, so if possible, doing sprints up hills or up staircases are great options: the entire body is being used in explosive movement. If you are doing the stairs indoors and can find a big enough staircase, think about taking the elevator down! Remember what hockey is like: total rest in between bouts of intense movement. The elevator will simulate the rest period as much as the stairs simulate the hockey shift.

Often we will use exercise machines to perform interval training, including a versa-climber, treadmills and elliptical trainers. All of these have the player on their feet and using move muscles to perform the movement. They will go hard for 45-60 seconds then reduce the workload (or even step off the machine!) for a minute or two.

Intense interval training is very challenging and stressful on the body, but it will have incredible benefits in the off-ice training of a hockey player. As with any exercise, make sure you check with your physician and a qualified trainer about how to implement interval training into your program.


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