When we have our national training camp, a schedule for each week is prepared in which we have three days dedicated to fitness. We keep two days for gym work and one day for hockey strengthening. With that schedule in mind, we are prepared according to the match or tournament we have coming up.
Fitness is extremely important in hockey, so that’s where a lot of our focus goes. Since the self-start was introduced in hockey, the sport has become even quicker. Whenever we are playing on the field, we have to keep running back and forth.
Modern hockey also demands a lot from players. Even if you are at the opposition’s baseline, you have to run all the way back to your goal to help your team in defence. Because of that, there is a lot of load on our legs, and we get very tired during a match. Our legs really feel heavy once a match is over.
To deal with this, we do special work in the gym for our legs so we can have the strength to stride continuously through matches.
The most important muscles for us in hockey are the calves, quadriceps, hamstrings and glutes; all muscles of the legs. The quads are important because we are constantly bending during a hockey match. The hamstring really helps you run quickly, and if you don’t strengthen it, you can have problems; there have been times when players have torn their hamstrings on the field. We work on the hamstrings to give it more strength; the stronger the hamstrings, the fewer chances of an injury, even if you put extra load on it. We focus on these muscles a lot when in the gym.
We do leg press and squats a lot because they strengthen the legs. We also do a lot of exercises for the core using a medicine ball. We have at least eight-nine exercises for the legs, but it varies per person. Our trainers feel that each player’s body is different, so each of us has individual exercise sets.
When we join a national training camp, the first thing we do is a fitness test, which is extremely difficult. According to that, plans are made for individual players based on how fit they are.
My back would get stiff after playing for a while, so the trainers prescribed some individual fitness band exercises and core exercises for me. I have to do those without excuses for six days in a week. I also have to do a lot of long-running for endurance and quick running in short bursts to improve my acceleration and pick up. I really don’t like all the running.
I often think, “Oh no, I’ve got to run again today.” But I remind myself that this is important for me. If I want to achieve something or have set myself a target to win something, I’m going to have to overcome these hurdles.
I remember the words of Muhammad Ali who would tell himself, “Don't quit. Suffer now and live the rest of your life as a champion.” I remember those words very often and tell myself to endure the pain now so I can be a champion every other time.
Excuses and doubts always come up. Sometimes I think to myself that I am not capable of pushing further; that I’ve done all I can do. But that’s when my teammates motivate me. And at the back of my mind, I know that I want to achieve more. If someone else can do it, then I surely can, right?
So I get through exercises I don’t enjoy by telling myself, “I’m going to rest after this anyway, let’s just push through this exercise and give it the best I have.”
Another thing that can be difficult is sacrificing things you like so you can be your best.
I tend to gain weight and become unfit easily when I eat sugar, so I have given up sweets. I’ve lost a lot of weight and become even fitter after giving up sweets.
We always have a reason for when we are doing things. I always think that if your reason is good enough, and your aim big enough, then you will have no problem making sacrifices.
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