Question:  How important is the initial testing of an athlete?

Answer:  In a word, CRITICAL.  If you don't evaluate an athlete before dryland training (or before the hockey season on the ice), how do you know where they started, what they need to work on, and if they made any progress?  If you don't test, you might make an athlete worse because you prescribed an exercise or plan that developed their strong areas, without ever correcting weak areas (which leads to further muscle imbalance and a greater chance of injury). 

My advice is to make sure you get a full evaluation from a dryland and hockey coach prior to training, and if they are not prepared or willing to do this, run!  Find a coach who will do this, who will go over your goals and prepare a plan that is made exclusively for you.  Otherwise, it really is gambling on whether or not your will see improvement, and there is a good chance they may actually make you worse.

Question:  I have a low back injury and currently use the leg press for most of my leg training.  Is this alright for hockey players?

Answer:  Almost every type of weight training equipment has a place in dryland training but I will tell you that I very rarely use the leg press for hockey players.  The reasoning I have for this decision has many answers, such as:

• The leg press is a seated exercise, where you hold on and often strap yourself in with a seat-belt type deal.  How is this related to what you do on the ice?  By this I mean, on the ice you have to balance, move, lower your center of gravity, fight off an opponent, or battle for a puck.  None of the small but very important stabilizer muscles are used during a leg press, but all of them are used in the squat (which makes it a much more functional exercise).
   

• I have seen a lot of guys use tremendous weight, but couldn't squat their way out of a piss-soaked paper bag.  Squats are the king exercise in all dryland training so this needs to be used throughout the year.  Now, you mentioned that you have low back pain and this may preclude you from squatting.  I counter that you should rehab your back, re-balance the muscles in the hip and core, and then start to squat with light weight.  Many times the squatting action is helpful to bring in necessary blood flow to the back and help solve your problem.  If squatting is still not possible seek other medical advice and in the mean time switch to other forms of 1-leg squatting such as split squats, 1-leg squats (pistols), hack squats, step-ups or even lunges.  These will be much more valuable and functional compared to the leg press (and easier on your back).
   

• The leg press reduces the involvement of the hamstring to such a degree that it actually decreases the stability of your knee joint and puts more pressure on your low back.  With the angle of the hips in a low leg press the low back takes up much of the stress and actually makes your back troubles worse.  Personally I have low back pain and the only thing in the weight room that really bothers it is the leg press.

In the final analysis, squatting is the right thing to do 99.9% of the time, and in that isolated case that a squat is not appropriate there are many ways of changing up the exercise to reduce the load/pressure on your back.  If this is the case with you, seek a qualified strength and conditioning coach who will be able to evaluate your entire body, work out the issues you have and start you on the path to better health and hockey performance. 

Question:  My name is George and I am the trainer of my sons hockey team (the Richmond Hill Stars Novice AA).  On the weekend we had our first tournament and had a situation where the kids had a 10am game where they came out completely flat, disoriented, and lacking energy and competitiveness.  They lost big time.  The next game they had at 5:30pm and they were a completely different team.  In fact it was their best game.  I am sure you have been asked before, but the parents are asking me why and how does this happen and what can be done for the next tournament.  What do we do?

Answer:  A lot of circumstances determine a team's performance in a tournament but there are certainly things that can be done for future tournaments.  Here is a list of things I would make sure you look into:

• Many times kids do not get enough sleep before a 2 or 3 day tournament.  They are often traveling and staying in hotels which cause all kinds of issues.  To combat this make sure the kids get a good nights sleep the day before they go to the tournament (say Thursday night).  The night before the tournament the coaches and parents need to ensure "lights out" at a decent hour so that the kids can get at least 8 full hours of sleep.
   

• Nutrition is perhaps the biggest issue with early morning performance.  After a nights sleep players have essentially "fasted" for at least 10 to 14 hours (depending on their last meal the night before).  Simply having a bowl of cereal or some pancakes is not nearly enough.  Two and a half hours before game time players should consume protein and complex carbohydrates with a little bit of fat (to stabilize blood glucose levels and provide long term energy) such as eggs, ham, fat free bacon, fruit, cottage cheese.  High sugar meals like cereal, pancakes, and even potatoes are definitely out. 
   

• Sixty minutes before the game players have to "fill the tank" but consuming a protein and carbohydrate meal with little fat.  This is the perfect time to have a Protein Shake (with juice, protein powder and mixed fruit).  This will provide the energy they will need without upsetting the stomach.
   

• Between the periods players should keep drinking water but also drink a small glass of orange juice.  The juice has all the carbohydrates they will need to sustain energy levels (this was a favorite drink of Mark Messier between periods).  High sugar drinks like Power Aide or Gatorade will often cause stomach troubles as it's too high in sugar and can cause cramping. 
   

• After the game is another time to consume a protein shake, energy bar, or fruit as soon as possible following the end of the game.  When the team is finished in the dressing room is now time to take in another meal (60 to 90 minutes post game) to fuel up for the next game in the tournament.
   

• Coaches need to ensure a proper warm-up before the game.  A good dryland and on ice warm-up with some sprinting, running stairs or bodyweight exercises is essential.  During this time the coaching staff and trainers need to evaluate the players to get a sense of how the team is feeling and make adjustments as necessary.  Even an NHL team can have one or two players who come out flat for a game, but if a team on the whole is flat you can blame the coaching staff for not getting the players ready to compete (both mentally and physically).
   

• Finally it is important to note sometimes in a tournament you simply face a team that is much superior to your team and it shuts down all offense and dominates the defence.  I have had teams very prepared for a game in Junior hockey only for them to come out and loose by 8 goals.  Losses do happen and that's time to take what you can from those games and prepare hard for the next games and the remainder of the season.

Question:  Will performance enhancing drugs help me move up the ladder to the next level in hockey?

Answer:  This is a tough question that many people will dodge in the attempt to be politically correct.  As my focus is on you, the player, I feel compelled to answer this question as I am asked this many times throughout the hockey season.  My answer to this question is...maybe.  But let's think about this for a second. 

First of all, these drugs are illegal. 

Second of all, using them is cheating. 

Third of all, will they really help a hockey player?  Hockey is a skill sport that requires a great many attributes to be successful.  Some of these skills can be enhanced by drugs (such as strength, size, speed and agility), but ultimately it will depend on a lot of other qualities to make you a better player (like skating ability, hockey IQ, flexibility, muscle balance to prevent injuries, and attitude...all of which cannot be improved by drugs).  For instance, if you increase your strength in your legs 20% but your skating technique sucks, how does this make you a better player?  If you increase muscle mass but forget about flexibility and strength to body weight, you will actually get slower on the ice and run the risk of hurting your cardiovascular conditioning.  If you use steroids correctly, there can be some benefit for your hockey performance, I won't lie and say it can't help...but lets also consider the following:

• The use of steroids before you have reached your full growth potential will shut down the growth plates in your body.  What this means is if you start using steroids at 15 years of age, when you are 5'5", but you have the genetic potential to be 6'2" (based on your family history), good luck reaching that height.  Your growth plates all but shut down and you stay in the 5'5" range for ever.  Try making a major junior team or a pro team at 5'5"...you need unreal skills or it won't happen.
   

• Do you know that the steroids you are buying are quality products?  Most likely, you have no idea where they come from and have no idea whether they are real or fake.  Even experts in the field get fooled with fake drugs, so how will you know?  The possible side effects from taking a drug that is not pure (or the real thing) is like putting a loaded gun to your head and playing Russian roulette.  Are you really that dumb?
   

• How do you know what drug to use, and in the right amounts?  What cycle of steroids is best for your particular sport and body type?  Do you know how to prepare a training program based on your new "supplement program"?  Again, most likely you have no idea.  Many experts have no idea how to do that.  The chance that you will do something wrong and screw up your hormonal system are very high, compared to the potential benefit.
   

• Alright, say you managed to do everything right during your cycle...how do you come off the drugs without side effects?  You do know that most steroids have side effects on your body once you stop taking them, right?  How will you be able to explain "bitch tits", "small nuts", reduced energy, lack of sex drive (if you have any at all), stretch marks, possible heart issues (due to increase blood pressure), etc., etc.? 
   

• Ok, say you managed to stay healthy and not ruin your body, how do you beat the drug testing protocols?  At the higher levels in hockey (NCAA, Major Junior, NHL, and Olympics) they all have drug testing.  Do you know how to beat a drug test?  Do you know which drugs have which clearance times so you are "clean" when you test?  How about if the testing is random?  You sure better know how to do all of this...because every year the athletic officials get better and better at analyzing blood samples.  How will this impact your life if you get caught cheating? 

Aside from all of the information above, do you really think guys like Wayne Gretzky, Mario Lemieux, Steve Yzerman, Joe Sakic, Ray Bourque, Patrick Roy, Martin Brodeur, Paul Coffey, Keith Tkachuk, Brian Leetch, Brett Hull, etc., etc. ever did performance enhancing drugs?  The list of great players who were smaller guys with just a boat-load of skill and grit is very long indeed.   Steroids may help some guys get to the highest levels in hockey, but I contend that the skills necessary to be a good/great hockey player are not made by steroids.   And seriously, hockey is a tradition rich sport...do you want to be the asshole who cheats to get to the next level when many, many others before you did it the right way and worked their butts off to do it?

My advice is to work hard every day to get to the next level.   Never rest until you have done all you can each day.   Sleep at least 8 to 9  hours a night.   Get lots of good food in you (protein, carbs, fat, etc.).   Lift weights 3 to 6 times per week.   Do interval training.   Work with a skills coach on your skating, stick-handling, passing, shooting.   Talk to experts or players who have made it to the NHL or college team and see what they did to get there.   Watch hockey, at all levels and break down the games to look for answers on how to do things.   Consult with your coach...they know a lot about hockey and can help you.   Work hard in school...hockey may not pan out for you and you need a back-up plan.  Give back by helping others in hockey at lower age groups.  Work as a coach/official/or in your club.  Get fitted with the right equipment/skates/stick to enhance your performance.   Develop your mental attitude and refuse to be mentally soft.   Thank your parents for all they do to allow you to play the greatest game in the world.   And the final piece of advice...WORK HARD, WORK HARD, WORK HARD!