The three goals: physical activity, physical literacy, physical fitness

Off-ice training should be undertaken to achieve three goals: meet the Canadian 24-Hour Movement Guidelines (formerly called the Physical Activity Guidelines), improve physical literacy, and improve physical fitness.

The delivery of off-ice training should be a combination of coached workouts and training on one’s own or with teammates in small groups.
 

Goal 1: Meet the 24-Hour Movement Guidelines

Getting sufficient physical activity and sleep and minimizing inactivity are keys to optimal health. The 24-Hour Canadian Movement Guidelines provide guidelines for the “four S’s”: exercise (“Sweat”), light physical activity (“Steps”), getting sufficient sleep (“Sleep”), and minimizing sedentary behaviour and screen time (“Sit”). All members should strive to meet the 24-Hour Movement Guidelines that apply to their respective age groups:

• For youth aged 5-17: http://csepguidelines.ca/wp-content/themes/csep2017/pdf/Canadian24HourMovementGuidelines2016_2.pdf
  • Resource for children: http://buildyourbestday.participaction.com/en-ca/
• For adults 18-64: http://csepguidelines.ca/wp-content/uploads/2020/10/24HMovementGuidelines-Adults18-64-2020-ENG.pdf
• For older adults (65+): http://csepguidelines.ca/wp-content/uploads/2020/10/24HMovementGuidelines-Adults-65-2020-ENG.pdf
•  

 

Goal 2: Improve physical literacy

Members should seek to improve their physical literacy by expanding their movement vocabulary (move with competence and confidence) and to value and engage in physical activity

• Assess physical literacy using the PLAY Assessments (https://physicalliteracy.ca/play-tools/). There are different tools depending on who is performing the assessment:
  • Parents: PLAYparent
  • Players: PLAYself
  • Coaches: PLAYcoach
  • Movement professionals: PLAYfun & PLAYbasic
  • PLAYinventory: how many of the movements and activities have you tried?
• Guidelines for developing physical literacy
  • Developing Physical Literacy – Building a New Normal for all Canadians (108 pages): Comprehensive up-to-date information on the physical literacy construct. https://physicalliteracy.ca/portfolio-view/developing-physical-literacy-building-a-new-normal-for-all-canadians/
  • Parents of young players:
    • Developing physical literacy: A guide for parents of children ages 0-12: https://sportforlife.ca/wp-content/uploads/2016/12/DPL_ENG_Feb29.indd_.pdf
    • Website featuring activities for developing physical literacy in kids: https://kidactive.activeforlife.com/login
• Coaches:
  • Sport For Life Physical Literacy 101 online course (1 hour)
  • Teaching and learning the fundamental movement skills:
    https://coach.ca/nccp-fundamental-movement-skills
  • Sport For Life/Canada Soccer Movement Preparation resources: great for dryland training and pre-game warm-ups:
    • https://physicalliteracy.ca/access-the-resources/
  • PlayBuilder app: web-based software for making lesson plans for enhancing physical literacy:
    • PCRMRA PlayBuilder account access (sponsored by Port Coquitlam Sports Alliance): https://portcoquitlam.playbuilderapp.com/dashboard/
    • Information: http://getplaybuilder.com/

 

Goal 3: Improving physical fitness (athletic abilities) and ringette skills for performance

Atheletic abilities such as mobility, strength, speed, power and agility are important to enhance for ringette performance and for optimal health. PCRMRA offers dryland training for players in the U12 and higher divisions focused on developing movement competency, mobility, strength, power, agility and speed.

PCRMRA's Allyson Epp offers Monday night yoga sessions via Zoom. Recorded sessions can be found here: //www.youtube.com/user/Zable84/videos

Teams may wish to contract professional training companies for off-ice training. If so, it is important to engage coaches who are qualified and experienced to work with young athletes. Please contact PCRMRA Director of Athlete Development at athletedevelopment@pcrmra.ca

The Excellence Ringette physical fitness standards represent the minimum levels of fitness needed to enter the Excellence Ringette program. As athletes progress through the Train to Train stage, athletes should perform off-ice training to help ensure that they can meet these standards.

https://www.ringettebc.ca/wp-content/uploads/2020/05/Excellence-Ringette-Program-Fitness-Standards.pdf

Some ringette skills can also be effectively trained off the ice. These include the following:

• Stick skills: shooting and passing
  • https://youtu.be/2nmdkc4h9ck
• Goaltending
• Hand-eye coordination: throwing and catching, striking (e.g., baseball, lacrosse)
• Skating skills: stance, single-leg strength and balance
• Game skills and understanding: ball games that have similar rules to ringette, in order to learn game concepts