Good Habits Quiz #2 - Presented to our Hockey Academy Kids age 7-12

As per the first version of this Good Habits quiz, we have been working with a brand new hockey arena and company in Calgary called SDR Academy. When COVID hit, all of a sudden, we were changing the plans for our in-person coaching delivery that we had been prepping for, and brainstorming ways to reach out and train the kids via distance.

Thanks to the online program we have been utilizing, WebEx, we have been streaming stick handling, workouts, skating imitations, and recovery sessions to the kids. They get 4 workouts and 2 stick handling sessions per week, along with the occasional recovery week, or "Habits" session where we do some more educational type content, like today's post. This was our seconds habits session in 12 weeks, and the kids loved answering these questions and learning about how to become better hockey players. We divided the session's questions into the categories A) Habits/Routines, B) Sleep, C) Nutrition, and D) Mental Performance and E) School/Studying.

Habits/Routines

1.Should athletes do ice baths?

1. Yes, after every training session

2. No, never

3. Only before game day, testing day, or between games during a tournament

2. What is the down side to an ice bath?

1. The downside is that it hurts so much so it causes damage to your muscles

2. There are no downsides!

3. The downside is that it clears out inflammation in your muscles that was being used to build up more muscle, so you're reversing your workout!

3. What has the biggest effect on your success in training for hockey?

1. Consistency - slow and steady wins the race - you just have to get in all your workouts each week for years and years

2. Speed - the faster you can get better, the better you will succeed

3. Good schools - the better the hockey school that you attend, the better your success in the sport

Sleep

4. How can you make your sleep have better quality?

1. You can go to bed without setting an alarm, so that sometimes you sleep less than 8 hours, but other days you sleep 10-12 hours.

2. You can make sure you get 8-10 hours of sleep even if you go to bed late on the weekends, but ensure you stay in bed long enough

3. Consistency - trying to be in bed at the same time each night and waking up at the same time each morning with 8-10 hours.

5. Why is sleep important for athletes specifically?

1. Because you build your muscle while you sleep, important for getting stronger

2. Because you rest your mind while you sleep, important for remembering how to play your sport

3. Because athletes need 3 hours more sleep per night than other people.

6. Why are days off important?

1. Days off are for quitters

2. Because days off allow you play other sports

3. Because if you take no days off from training, you might get an injury from over training

Nutrition

7. Should athletes drink sports drinks like gatorade?

1. No because they are full of sugar

2. No, because even if their event is very long, strenuous, and they sweat a lot, a sports drink does not replenish what you need

3. Yes, because it is the best drink for long, strenuous, sweaty, and repeated sports

8. Which nutrient is the most important to consume BEFORE a hockey game

1. Protein (things like soy milk, chicken, tofu, and nuts)

2. Carbohydrates (things with sugar, energy bars, sports drinks)

3. Fats (things like olive oil, avocados, and boston cream donuts)

4. Mix of protein and carbs

9. Which nutrient is the most important to consume DURING a hockey game

1. Protein (things like soy milk, chicken, tofu, and nuts)

2. Carbohydrates (things with sugar, energy bars, sports drinks)

3. Fats (things like olive oil, avocados, and boston cream donuts)

4. Mix of protein and carbs

10. Which nutrient is the most important to consume AFTER a hockey game

1. Protein (things like soy milk, chicken, tofu, and nuts)

2. Carbohydrates (things with sugar, energy bars, sports drinks, bread, pasta)

3. Fats (things like olive oil, avocados, and boston cream donuts)

4. Mix of protein and carbs

Mental Performance

11. What is Visualization for hockey?

1. A technique where you meditate to calm down before a hockey game

2. A technique where you imagine pictures or movies in your head about how you play hockey

3. A technique where you exercise your eyes

12. What are the benefits of visualization?

1. It is only used if you are too excited and need to calm down

2. Your eye muscles get stronger

3. It combats negative thoughts and helps you to feel confident before performing

13. What are you supposed to use visualization for?

1. For preparing for the stress of the game and practicing your game plan in your head

2. Strengthening your sight

3. You're supposed to use it in combination with music to hype yourself up before a game.

School/Studying

14. What is the best way to study, according to the research

1. Cram as much information as you can into your head 24h before the test

2. Study in blocks of 25 minutes with no distractions, set a timer, and take 20-40 minutes after that to clear your head (nap, food, walk)

3. Study in blocks of 60 minutes with no distractions, set a timer, and take a quick 5 minute break (food, bathroom) in between these intense study sessions

15. Why are breaks between blocks of studying so important?

1. Your brain needs the breaks to store the information in your memory centres of the brain

2. You need breaks to eat or you won't have enough energy to study

3. The breaks are so that you don't get bored!

16. What should you do the day before a test?

1. Be done your studying, and giving your mind a rest

2. Writing out your notes once more

3. Creating flashcards and quizzing yourself

Feel free to share this with your young athletes and engage them between each question, adding context to the questions and answers and facilitating their curious minds! The kids we work with seem to love these sessions because they get to ask other related questions on their minds too.