TRAINING RESOURCES

Skip the drive-thru! These travel well and are packed with goodness. Try dicing mushrooms and sneak those in there along with chopped kale. You'll feel great about this portable dinner on the way to hockey this week. Leftovers are great for lunches too!

Ingredients

For Filling:

• 2 tablespoons grapeseed or vegetable oil
• 1 to 2 garlic cloves, finely chopped
• 1 teaspoon ground cumin
• salt and pepper to taste
• 2 15-ounce cans black beans, rinsed and drained
• 1/ 4 cup water
• 3 green onions, chopped
• handful mushrooms finely chopped
• handful of kale finely chopped

For burritos:

• Six 8- to 10-inch whole wheat tortillas
• 2 cups grated cheese
• 1/3 cup finely chopped fresh cilantro
• 1 1/2 tablespoons of oil
• Small amount of plain yogurt or sour cream.

Make the filling: Heat oil in a skillet over moderate heat until hot but not smoking. Add garlic, cumin, salt, and pepper and cook, stirring, until garlic is golden, about 1 minute. Stir in beans, coarsely mashing them with a large fork until combined. Add mushrooms and kale. Add water and green onions and cook, stirring until most of water is absorbed, about 5 minutes. Remove from heat.

Assemble: Spread yogurt or sour cream and some of bean filling across middle of 1 tortilla, leaving a 1-inch border at either end. Sprinkle with cheese, a little cilantro. Fold ends of tortilla over filling, then roll up tightly, enclosing filling. Transfer seam side down to a plate and assemble 5 more burritos in same manner. Heat 1 1/2 teaspoons oil in a skillet over moderately high heat until hot but not smoking. Add 2 burritos, seam side down, and fry until lightly browned on underside, about 2 minutes. Turn over and fry til golden another 2 minutes. Repeat with remaining burritos and serve salsa, and a squeeze of lime.

Early practice mornings are messy. Good thing these muffins aren't. They take ONE BOWL to prepare and freeze beautifully. Skip the drive-thru and grab one of these to go instead. PLUS, there's no butter or sugar so you can feel happy about your breakfast choice.

Ingredients

• 1/3 cup of melted coconut oil or EVOO
• 1/2 cup maple syrup
• 2 eggs, at room temperature
• 1 cup pumpkin purée
• ¼ cup milk of choice
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• ½ teaspoon salt
• ½ teaspoon cinnamon, plus more for sprinkling on top
• ½ teaspoon ground ginger
• ¼ teaspoon nutmeg
• ¼ teaspoon allspice or cloves
• 1¾ cups whole wheat pastry flour or regular whole wheat flour
• ⅓ cup old-fashioned oats, plus more for sprinkling on top
• Preheat oven to 325 degrees.
• In a large bowl, beat the oil and maple syrup with a whisk. Add eggs, and beat well. Mix in the pumpkin purée and milk, followed by the baking soda, vanilla extract, salt, cinnamon, ginger, nutmeg and allspice or cloves.
• Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins, like nuts, chocolate or dried fruit, fold them in now.
• Divide the batter evenly between the ten muffin cups. For these muffins, it’s ok to fill the cups a little higher than you normally would. Sprinkle the tops of the muffins with a small amount of oats, followed by a sprinkle of cinnamon. Bake muffins for 23 to 26 minutes, or until a toothpick inserted into a muffin comes out clean.
• Place the muffin tin on a cooling rack. Tip: Chef Alison likes to prepare ahead of time and freeze. Just pull the muffins out the night before and you have breakfast on those early hockey mornings.

You may hear your kid complain their skates are too sharp. Extra sharp skates can slow a player down or make transitions difficult. Sharp skates result in a slower glide because the blades sink into the ice more.

Skate blades are too sharp when the hollow (the curve between the inside and outside edges) is too deep. In the above diagram a 9mm or 11mm would be considered too deep a hollow for a youth player.

Youth players should have a medium to shallow hollow somewhere between a 13 to 15mm or 4/8 to 5/8 inches from the above photo. Which one to use depends on skating ability and player’s preference. Try both to see how your kid skates with different hollows and then go from there.

The development of stickhandling and shooting skills can benefit from using different pucks. We use the pucks below at our camps and training for different reasons.

White Puck - it's the same weight and size as a black puck. It is great for stickhandling practice. It is much harder to see this puckagainst the ice and players have to really feel the puck with their head up. White pucks are great for goalies reaction timing however start with slow shots and gradually increase speed.

Red Puck - it's heavier than a standard puck but the same size. Its benefit is similar to a batter doing practice swings with weighted rings. Once you take the rings off the swing speed increases. Similarly this happens with shot technique, including increasing release time. About 15 - 25 reps is enough on any day.

Blue Puck - it's lighter than a standard puck but the same size. This puck is great for introductory players at the squirt/tyke age groups. It gets players comfortable with the feel and also allows them to do more with the puck. A heavier puck slows and tires out younger players which hinders their ability to try new things.

Bar down may be a cool way to put the puck in the net, but it’s not the only way. Most goals come from rebounds and redirections. Very few goals come from the perfectly placed shots that we see on highlight reels. Players can improve their scoring ability by getting the puck on the net and getting into scoring areas.

Three tips for scoring more goals

1. Shoot five-hole frequently

2. Get to the front of the net

3. Stop in front of the goalie

Shoot five-hole frequently

You never miss the net when you shoot five-hole. Sometimes the puck gets through the goalies legs and most of the time a rebound comes out – that’s when most goals are scored.

Drive to the front of the net

This is a tough task for most forwards. Getting to the net means you have to beat back checkers and fight through defenders to get there. Avoid the perimeter – goals aren’t scored there.

Stop in front of the goalie

This is the toughest requirement of all. I continuously see players skate past the net after a shot - after working hard to get to the net. Stop in front of the net always. Stopping in front of the net is a challenge, and the bigger challenge is taking punishment from the other team’s defenseman while pursuing a rebound.

The appropriate minor hockey shift length is about 40 seconds. If a player is on the ice for 40 seconds and competes at 100% he should be exhausted at the end of the shift. A hockey shift combines aerobic with anaerobic (short bursts) activity – the longer the shift the less likely the player is competing at maximum capacity during those most important short bursts.

If you’re a parent or coach there are a few considerations to factor for shift length. Never let a shift go too long, especially early in a game. Shifts longer than 40 seconds early in the game can crush your team’s energy and momentum. Players need sufficient recovery time early in a game to ensure they have the stamina to compete at 100% of their capacity for the full game.

When do you want shorter shifts (40 seconds or less)?

• On a penalty kill – even if players aren’t tired they need to get off to avoid being stuck in their zone
• Early in a game – get everyone on the ice and into the game sooner than later
• More frequently when a team is in tournament play and has multiple games in a day

When to cut a shift even shorter?

• If the players are collectively performing without high energy
• If the other team scores a goal that could have been prevented with more effort

Ingredients

2 pounds of ground beef

1 large onion, chopped

2 garlic cloves, minced

1 (8 ounce) can tomato sauce

1 (6 ounce) can tomato paste

1/2 cup of ketchup

1/3 cup of packed brown sugar

3 tablespoons soy sauce

1 packet of Clubhouse Slopp Joe seasoning

12 hamburger buns, split and toasted

toppings for sandwich: sliced sweet pickles and american cheese slices (optional)

Directions:

In a skillet, cook beef, onion and garlic over medium heat until meat is no longer pink; drain fat. Stir in tomato sauce and paste, ketchup, brown sugar and soy sauce, Sloppy Joe Seasoning; mix well. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes, stirring occasionally. Spoon about about 1/2 cup of Sloppy Joes on to each bun. Garnish with sweet pickles and a slice of American cheese.

Sample while cooking and add more ketchup or salt as needed.

Tip: This recipe makes a large amount. Freeze whatever you don't use.

The appropriate stick length is somewhere between the chin and nose when a player is standing on bare feet. Hold the stick upright with the toe of the blade on the ground and place the stick knob against front of the face. Look straight ahead.

How do you know what is the right length for your child? An upright skater needs the stick length closer to the nose. A lower skater needs a stick length closer to the chin.

Also keep in mind that children have significant growth spurts. If you notice your child holding his stick with his hands too close together this is usually a sign your child has outgrown their stick.

As a parent and coach you want to encourage young players to keep their sticks on the ice. Players increase their chances of gaining quick control of the puck when their sticks are on the ice.

It's a fast game where seconds count - a stick in the air may take an extra half second to put on the ice. It might also throw a player off balance. A pro player's stick is almost always on the ice, and it's most obvious in front of the net.

If you are having trouble getting a player to keep his stick on the ice introduce him to Sock Puck. It's a simple thing that quickly motivates players to keep their sticks on the ice. Put a puck in a sport sock and then pull it over the blade and then tape it to the lower shaft.

Have the player participate in a few drills or games with the Sock Puck on. Because of the Sock Puck's weight the player will keep his stick on the ice. Keep it fun and positive and the player will soon see the benefits of keeping his stick on the ice.

When is the right time to buy new skates for your child? There are a few signs to look for.

• Your child complains about foot pain in his toes or ankles
• You notice that the lace loop holes by the ankles are really bent or creased (skate is breaking down)
• There is very little skate blade remaining (less than 0.5 inches)

Your child's skates are the most important piece of equipment in terms of performance. Of course your child might try and convince you otherwise and tell you he needs a better stick. Proper skating technique is enhanced by a fully supported skate boot and a full steel blade.

If the skate is broken down it may result in a poor skating technique and potentially cause displaced pain to other parts of the body (e.g. back and hips). If the skate blade depth is below 0.5 inches, and the tips of the blades are curved to the plastic, you will notice your child falling more than usual especially when turning.

Other than a helmet I recommend you allocate the better part of your equipment budget to skates, and of course a well fitted helmet. The $300 stick can be offset with a $50 one, but that's not the case with cheap new skates or burnt out blades.

For more information on skate sharpening click here.

The lie of a stick is really about how much of a stick blade lies on the ice. Generally it ranges from 5 to 6 where 5 means less blade lies on the ice.

Your preferred lie depends on your blade curve, stickhandling skills, body height, and skating style. A lower lie is less common and more appropriate to skilled players and arguably shorter players.

A higher lie is more common as most players want more of their blade on the ice, especially when they have the puck on their stick or when they are receiving passes. It’s kind of like a smaller and bigger baseball glove. Everyone can catch the ball with a big baseball glove but if you want something more nimble under pressure you go with a smaller glove. Similarly shorter players or nifty stickhandlers may choose a lie closer to ‘5.’

And no, none of this is a lie!

Before a player identifies the types of curve he prefers it is important to know the terms related to the stick blade. The terms used for stick blades are similar to the terms used for the human foot. The heel of the blade is where the shaft meets the blade, the middle part is the mid-curve (or arch), and the end of the blade is the toe.

Curves are important and influence a player's stick handling and shooting abilities. Generally speaking, there are 3 types of curves:

• Heel Curve The curve and angle of the blade are most significant in the heel area. Sometimes a heel curve looks like a bigger version of a golf club wedge. The tips of a heel curve blade are usually squared off at the corners.
• Mid-Curve The entire curve is round and evenly balanced from heel to toe. Mid curves are usually rounded off at the tips of the blade.
• Toe Curve The curve is round at the toe of the blade. It is the perfect place to cradle the puck. Toe curves are usually rounded of at the tips of the blade.

Check out this link for an illustration of all types of curves. P91A Stall is a heel curve, P106 Gagne is a mid-curve, and P12 Iginla at the bottom of the page is a toe curve.

Learn how to choose a curve.

The perfect blade varies from player to player and depends on their preference and style of play. When players are between the ages of 8 and 13 they should experiment with all types of curves to determine which one enhances performance related to stick handling and shooting. By the time a player reaches the bantam level he should have an idea about what curve enhances his performance.

Some generalities regarding curves include:

• Forwards with a quick release often prefer toe curves which enhances their ability to pull the puck towards their body and use momentum to quickly release the puck
• Defensemen prefer a mid-curve or heel curve which provides greater control for handling the puck and improves accuracy for heavy shooting (slap shots and clear outs)
• Players who pass more than shoot often prefer a heel curve which enhances their ability to stick handle and make saucer passes (passing through the air)

Check out this link for an illustration of all types of curves. P91A Stall is a heel curve, P106 Gagne is a mid-curve, and P12 Iginla at the bottom of the page is a toe curve.

Finding the right curve is an important task for a player. The right curve allows a player to stick handle with ease and shoot with greater accuracy. Try to discourage players under the age of 13 from using a large curve as this makes stick handling and backhand passing a challenge. As a coach always ensure you are aware of a player's curve and if a player struggles with stick handling or shooting you may want to have them try another type of curve.

Easy, one bowl, muffins that can be made ahead for those hectic early morning practices. You can even freeze them ahead and pull one out the night before.

Ingredients

1/3 cup of extra-virgin olive oil or melted coconut oil

1/2 cup of maple syrup

2 eggs, at room temperature

1 cup of pumpkin puree

1/4 cup of milk

1 teaspoon baking soda

1 teaspoon of vanilla extract

1/2 teaspoon of salt

1/2 teaspoon of cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon allspice or cloves

1 3/4 cups whole wheat flour

1/3 cup old-fashioned oats, plus more for sprinkling on top

Preheat oven to 325 degrees. Use a non-stick muffin tin or use muffin cups.

In a large bowl, beat oil and maple syrup with Sprinkle the a whisk. Add eggs, and beat well. Mix in the pumpkin puree and milk, followed by the baking soda, vanilla, salt, and all spices.

Add the flour and oats to the bowl and mix with a large spoon, just until combined.

Add the batter evenly between ten muffin cups. Sprinkle the top of the muffins with a little of the oats. Bake for 25 minutes, or a toothpick inserted in the middle comes out clean. Let muffins stand in the tin for few minutes before removing. Let cool on a cooling rack.

There are a few things to consider to prepare your child for this pressure filled event. If your child was on the team last year you will have a better idea of what it takes to make the team. If your child was not on the team you are probably not sure what to expect and how to prepare your child.

To make a team right out of the cold your child will need to perform exceptionally well. In most cases the coaches have 90% of their rosters already filled. No matter which situation your child is in you want to do the following to prepare him as best as possible.

Parent's Job:

• If you really feel your child has a good chance of making the team you need to call the coach beforehand to make sure your child is on his radar. This will make sure the coach pays some extra attention to your child from the start.
• Also make sure your child is on the ice 2 -3 times a week for 3 weeks prior to the tryout to maintain his fitness level and keep skills sharp.
• Keep your child focused on a few themes for the tryout. Mainly they need to skate fast, keep feet moving, and work harder than everyone else.
• Focus your child on having a great tryout and less about making the team.

Player's Job:

• They need to remind you of the themes for the tryout 'skate fast, work hard, take chances.'
• Work hard to prepare for the tryout and attend extra sessions.

This is a simple formula for a situation that has a lot of variables that are not in your control. As a parent you are your child's hockey agent and can make a difference either way in improving the chances of making a team. Keep things positive, communicate frequently, and set realistic expectations.

Ingredients

1/2 cup of milk

1/4 cup frozen blueberries or your favourite frozen fruit

1 ripened banana

2 tsp flax oil

Small handful of raw kale or spinach leaves

Blend all ingredients in a blender until smooth.

Tip: Chef Alison likes to prepare kale ahead of time so it's ready to use in smoothies and other things by washing, removing stems, chopping, and freezing. Kale is always best when used the day it's brought home, so if you don't have time just freeze it!