Hockey is a fast-paced and physically demanding sport that requires players to be well-equipped with the right gear to protect themselves from injuries. One of the most important pieces of equipment for a hockey player is the shoulder pads. However, putting on shoulder pads can be a daunting task, especially for beginners. In this comprehensive guide, we will take a look at how to properly put on shoulder pads for hockey, including tips and tricks to ensure a comfortable and secure fit. So, let’s get started!
Preparing Your Shoulders for Shoulder Pads
Warming Up
Importance of Warming Up Before Putting on Shoulder Pads
Before putting on shoulder pads, it is important to warm up your muscles to prevent injury and improve performance. Warming up helps to increase blood flow to the muscles, which helps to prepare them for physical activity. It also helps to increase flexibility and reduce the risk of muscle strain or tear.
Examples of Warm-Up Exercises
There are several exercises that can be done to warm up the muscles before putting on shoulder pads. Some examples include:
- Jumping jacks: This exercise gets the heart rate up and warms up the muscles in the upper and lower body.
- Arm circles: This exercise helps to loosen up the muscles in the shoulders and arms.
- High knees: This exercise helps to warm up the muscles in the legs and improve circulation.
- Hip circles: This exercise helps to loosen up the muscles in the hips and thighs.
- Butt kicks: This exercise helps to warm up the muscles in the lower back and glutes.
It is important to spend at least 5-10 minutes warming up before putting on shoulder pads. This will help to prepare the muscles for physical activity and reduce the risk of injury.
Stretching
Proper stretching is crucial before putting on shoulder pads for hockey. Stretching can help prevent injuries and increase the range of motion in your shoulders, making it easier to move and maneuver on the ice. Here are some examples of stretches for the shoulders and upper back that you can try:
- Cross-body shoulder stretch: Stand with your feet shoulder-width apart and extend one arm across your body. Use your other hand to gently pull your extended arm towards your chest, feeling the stretch in your shoulder. Hold for 20-30 seconds and repeat on the other side.
- Doorway stretch: Stand in a doorway with your arms extended and resting on the doorway at shoulder height. Slowly walk your hands away from the doorway, feeling the stretch in your shoulders. Hold for 20-30 seconds and return to the starting position.
- Wall angel stretch: Stand facing a wall with your feet shoulder-width apart and your hands extended in front of you. Slowly lean forward, feeling the stretch in your shoulders. Hold for 20-30 seconds and return to the starting position.
Remember to stretch gently and hold each stretch for 20-30 seconds, repeating as needed. Don’t bounce or force the stretch, and avoid holding your breath. Stretching before putting on shoulder pads can help you avoid injury and make your hockey performance more effective.
Selecting the Right Shoulder Pads
Choosing the Right Size
When it comes to selecting the right shoulder pads for hockey, choosing the right size is crucial. Wearing shoulder pads that are too small or too large can hinder your movement and make it difficult to perform at your best on the ice. In this section, we will discuss the importance of choosing the right size shoulder pads and how to measure your shoulders for proper fit.
Choosing the right size shoulder pads is important for several reasons. Firstly, wearing shoulder pads that are too small can restrict your movement and make it difficult to move your arms freely. This can affect your ability to make quick movements on the ice and can make it challenging to keep up with the fast-paced nature of the game. On the other hand, wearing shoulder pads that are too large can cause them to slide around on your shoulders, which can be uncomfortable and make it difficult to maintain proper positioning on the ice.
When it comes to measuring your shoulders for proper fit, there are a few things to keep in mind. Firstly, it’s important to measure your shoulders while you are wearing your hockey equipment, as this will give you a more accurate measurement of how the shoulder pads will fit when you are on the ice. To measure your shoulders, start by standing with your arms at your sides and your shoulders relaxed. Use a measuring tape to measure the width of your shoulders, starting at the top of your shoulder and going down to the middle of your bicep. It’s important to measure both of your shoulders, as the size of your shoulders can vary from one side to the other.
When measuring your shoulders, it’s also important to consider the type of shoulder pads you are using. Some shoulder pads are designed to fit more snugly around the shoulders, while others are designed to be more loose-fitting. It’s important to choose the right type of shoulder pads based on your individual needs and preferences. For example, if you prefer a more snug fit, you may want to choose shoulder pads that are designed to fit more closely to your shoulders. On the other hand, if you prefer a looser fit, you may want to choose shoulder pads that are designed to be more loose-fitting.
In conclusion, choosing the right size shoulder pads is crucial for optimal performance on the ice. By measuring your shoulders properly and choosing the right type of shoulder pads, you can ensure that your shoulder pads fit comfortably and allow you to move freely on the ice.
Different Types of Shoulder Pads
When it comes to selecting the right shoulder pads for hockey, it’s important to understand the different types that are available. Here’s an overview of the most common types of shoulder pads used in hockey:
- Flexible Shoulder Pads: These shoulder pads are designed to provide mobility and flexibility while still offering protection. They are made of lightweight materials and are ideal for players who need to move quickly and make quick movements on the ice.
- Intermediate Shoulder Pads: These shoulder pads offer a balance between mobility and protection. They are slightly heavier than flexible shoulder pads but are still relatively lightweight. Intermediate shoulder pads are ideal for players who need a bit more protection than flexible pads but still want to maintain some mobility.
- Hybrid Shoulder Pads: These shoulder pads combine the features of both flexible and intermediate pads. They offer a good balance of protection and mobility and are suitable for players who need a lot of protection but still want to be able to move around quickly on the ice.
- Protective Shoulder Pads: These shoulder pads are designed for players who need the most protection possible. They are typically the heaviest and most rigid of all the shoulder pads and are ideal for players who play in a physical or aggressive style.
Each type of shoulder pad has its own advantages and disadvantages, so it’s important to choose the right one for your playing style and level of play. For example, if you’re a defenseman who needs to make quick movements on the ice, you may want to choose a flexible shoulder pad that will allow you to move quickly without sacrificing protection. On the other hand, if you’re a forward who plays a physical game, you may want to choose a protective shoulder pad that will provide the most protection possible.
Putting on Shoulder Pads
Steps for Putting on Shoulder Pads
- Begin by putting the shoulder pad on your shoulder, making sure the shoulder pad is positioned in the right place.
- Next, take the straps and tighten them as much as possible. It is important to tighten the straps properly, as this will help to keep the shoulder pad in place and provide support.
- Once the straps are tightened, take a step back and check to make sure the shoulder pad is level and sits correctly on your shoulder.
- Finally, make any necessary adjustments to the straps or positioning of the shoulder pad, ensuring that it is secure and comfortable.
Remember, the proper fitting and positioning of your shoulder pads is crucial for optimal performance on the ice. A well-fitting shoulder pad will provide the necessary support and protection, allowing you to focus on your game without any discomfort or distractions.
Common Mistakes to Avoid
When putting on shoulder pads, it is important to avoid common mistakes that can lead to injuries. Here are some of the most common mistakes to watch out for:
Not choosing the right size
One of the most common mistakes is not choosing the right size of shoulder pads. It is important to choose pads that fit your body properly. If the pads are too small, they may not provide enough protection, while pads that are too large may be uncomfortable and cause you to move awkwardly on the ice.
Wearing the wrong type of pad
Another mistake is wearing the wrong type of shoulder pad. There are different types of pads designed for different positions on the ice. For example, a defenseman may need a different type of pad than a forward. Wearing the wrong type of pad can lead to discomfort and may not provide the necessary protection for your specific position on the ice.
Not wearing a jock or jill
Wearing shoulder pads without a jock or jill can also be a mistake. A jock or jill provides support for the thigh and groin area, which can help prevent injuries. Without this support, you may be more susceptible to injuries in these areas.
Not tightening the straps properly
Finally, not tightening the straps of your shoulder pads can be a mistake. It is important to make sure that the straps are tight and secure to ensure that the pads stay in place and provide the necessary protection. Loose straps can cause the pads to shift during play, which can lead to discomfort and may also reduce the effectiveness of the pads.
Adjusting Your Shoulder Pads
Adjusting Straps and Padding
Properly adjusting the straps and padding of your shoulder pads is crucial for a comfortable and secure fit. Here’s a step-by-step guide on how to do it:
- Start by checking that the shoulder pads are positioned correctly on your shoulders. Make sure the top edge of the pad is at the level of your collarbone, and the bottom edge is at the level of your shoulder blades.
- Next, adjust the straps of your shoulder pads. There should be two straps, one on each side, that go over your shoulders and connect at the bottom of the pad.
- Make sure the straps are not too loose or too tight. You want them to be snug but not restrictive. If the straps are too loose, they won’t provide enough support, and if they’re too tight, they’ll be uncomfortable.
- Once you have adjusted the straps, it’s time to check the padding. The padding should be in the right place, covering your shoulders and chest.
- If the padding is not in the right place, you can adjust it by adjusting the straps. You can also use the velcro or other fasteners to adjust the padding.
- Make sure that the padding is even on both sides. You don’t want one side to be higher than the other, as this can cause discomfort and affect your mobility on the ice.
- Once you have adjusted the straps and padding, take a few practice swings with your stick to make sure everything is still secure.
By following these steps, you can ensure that your shoulder pads are properly adjusted for optimal comfort and support on the ice.
Checking Fit During Play
- Importance of checking fit during play
- Playing hockey requires constant movement and changes in direction, which can cause your shoulder pads to shift or become loose.
- It’s important to regularly check your shoulder pads during play to ensure they are properly fitted and providing the necessary protection.
- Explanation of how to make adjustments during play if necessary
- If you notice your shoulder pads are shifting or becoming loose during play, you can make adjustments on the fly by pulling the bottom of the shoulder pad up and over your elbow.
- This will help to tighten the fit and ensure that your shoulder pads are providing the necessary protection.
- It’s important to be quick and efficient with these adjustments, as you don’t want to take time away from the play to make them.
- However, if the adjustments are not sufficient, it may be necessary to take a break during play to make more significant adjustments or even remove and re-fit your shoulder pads.
Maintaining Your Shoulder Pads
Cleaning and Caring for Your Shoulder Pads
- Daily Maintenance: Begin by gently wiping down your shoulder pads with a damp cloth after each use. This will help remove any sweat or dirt that may have accumulated during your game or practice.
- Spot Cleaning: For more stubborn stains or dirt, use a soft-bristled brush to gently scrub the affected area. Be sure to avoid using harsh chemicals or abrasive cleaners, as these can damage the padding and materials.
- Air Drying: Always air dry your shoulder pads, as using a dryer can cause shrinkage and damage to the materials. Hang them up in a well-ventilated area, away from direct sunlight.
- Protecting Your Shoulder Pads: When not in use, store your shoulder pads in a protective case or cover. This will help keep them clean and prevent accidental damage.
- Checking for Wear and Tear: Regularly inspect your shoulder pads for any signs of wear and tear, such as loose stitching, fraying, or missing foam. If you notice any issues, it’s important to have them repaired or replaced as soon as possible to ensure proper protection.
- Replacing Your Shoulder Pads: If your shoulder pads are more than a few years old or show significant signs of wear, it may be time to replace them. New shoulder pads will provide better protection and comfort, ensuring you’re ready for any game or practice.
Replacing Your Shoulder Pads
Replacing your shoulder pads is an important part of maintaining your equipment. Over time, shoulder pads can become worn and lose their effectiveness. It’s important to replace them before they become too worn to provide proper protection.
Here are some signs that it’s time to replace your shoulder pads:
- They are more than a few years old: Shoulder pads have a limited lifespan and will eventually need to be replaced.
- They are missing padding: If the padding is missing or has become compressed, the shoulder pads will not provide proper protection.
- They no longer fit properly: As your body changes, your shoulder pads may become too small or too large. It’s important to have the right size to ensure proper protection.
- They are damaged: If the shoulder pads are cracked, torn, or otherwise damaged, they will not provide proper protection.
Replacing your shoulder pads before they become too worn is important for your safety on the ice. It’s recommended to replace them every 1-2 years, depending on how often you play and how well they are maintained.
FAQs
1. How do I know which size shoulder pads to buy?
When purchasing shoulder pads for hockey, it’s important to choose the right size. Generally, shoulder pads should fit snugly but not be too tight. To determine your size, measure the circumference of your chest and the length of your arm from the shoulder to the wrist. Consult the size chart provided by the manufacturer or a knowledgeable salesperson to ensure the proper fit.
2. How do I put on my shoulder pads?
To put on your shoulder pads, start by placing the right pad on your right shoulder. The pad should rest on your shoulder and not your neck. Next, fasten the chest strap and cross the left shoulder pad over the right pad. Secure the left shoulder strap, making sure it is tight but not too tight. Finally, adjust the straps and pads as needed for a secure and comfortable fit.
3. Shoulder pads are uncomfortable and feel too heavy. What can I do?
Shoulder pads can feel heavy and uncomfortable at first, but there are a few things you can do to make them more comfortable. First, make sure you are wearing the correct size. If the pads are too big, they will feel loose and unstable. Second, tighten the straps and adjust the pads as needed for a secure fit. Finally, take some time to get used to wearing the pads. As with any new piece of equipment, it may take some time to get comfortable.
4. How do I know if my shoulder pads are properly secured?
To ensure your shoulder pads are properly secured, make sure the straps are tight and the pads are positioned correctly. The pads should rest on your shoulders and not your neck. Additionally, you should be able to move your arms freely without the pads feeling loose or unstable. If you feel any discomfort or instability, adjust the straps and pads as needed.
5. Can I wear a different type of pad under my shoulder pads?
While it’s not recommended, some players may choose to wear a different type of pad under their shoulder pads. For example, some players may wear a foam pad or a protective guard to provide additional protection. However, it’s important to ensure that any additional padding does not interfere with the fit or function of your shoulder pads. Additionally, make sure the pads are compatible with your equipment and do not cause any discomfort or instability.
