365 Performance Tip 1: Dynamic Warm-up vs Static Stretching (May 2018)

By Jon Eng,MSc, CSCS, RSCC

There is a reason I keep preaching dynamic warm-up before off-ice training, practice and games. Research has consistently shown that static stretching may cause a reduction in power, in speed, and performance. One study showed evidence that an acute bout of static stretching reduced power output during squat jump height versus dynamic warm-up group1. Speed has also been shown to effected by static stretching negatively. A study using rugby players who performed static stretching prior to activity showed a decrease in 20 meter sprint performance2. Lastly there is evidence that lower body strength is reduced by static stretching prior to strength training. Static stretching was performed prior to 4 lower body exercises which impaired performance compared to specific warm-up group3.

So logically it makes no sense to static stretch prior to competition where hockey players need to be powerful and explosive to be effective. Research has shown that dynamic warm-ups can improve speed and power related movements4. A dynamic warm-up is made up of movements that are related to the movements performed during competition5. Therefore it is imperative that dynamic warm-ups are performed prior to training and competition.

Static stretching is important for improve flexibility. It should be done after activity as research has shown static stretching prior to competition is not recommended5.

Key Points
Dynamic warm-up prior to skating, workout and games only. NO STATIC stretching

Static stretching should be after all activity is completed (example: at the end of night prior to bed)
The dynamic warm-up we perform workouts takes about 7-10 minutes and takes our athletes through a variety of movements that prepare them for a training session.


1. Torre La A., Castagna C., Gervasoni E., Ce E., Rampichini S., Ferrarin M. & Merati G. Acute effects of static stretching on squat jump performance at different knee starting angles.
Journal of Strength and Conditioning Research. 2010; 24(30):687-694.
2. Fletcher I.M., & Jones B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. Journal of Strength and Conditioning Research; 2004; 18(4): 885-888.

3. Marcos Sa A., Thiago T., Carneiro S.P., Araujo C.O., Novaes J.S., Oliveira L.F. Acute effects of different methods of stretching and specific warm-ups on muscle architecture and strength performance. The Journal of Strength & Conditioning Research. 2016; 30(8): 2324-2329.

4. Booth L. Mobility, stretching and warm-up: Applications in sport and exercise. SportEX Medicine. 2008;37:20–23.

5. O’Sullivan K., Murray E. & Sainsbury D. (2009). The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Muscloskelet Discord. 2009;10:37.

365 Performance Tip #2 - Mixing multiple Training programs (June 2018)

By Jon Eng,MSc, CSCS, RSCC

It has been your position at 365 Performance that performing multiple training programs at one time is counter productive. More is not always better. I cannot emphasize enough that it is important to train smart. There is a delicate balance between the number of practices and workouts required to be a skilled hockey player.  Over-scheduling yourself to the point of exhaustion, is counter productive to being successful. This balance is different for every athlete. If the number of workouts per week causes the quality of the skills required to decline, it is time to reconsider a more appropriate training schedule. Training schedules is dictated by the time of the year it is. During the off-season we train 5 days a week and during the season we train 2-3 days a week depending on game schedule.

Lack of recovery can lead to lack of motivation to train, increased injury risk, muscle and joint soreness, decreased performance / strength, poor sleep quality, restlessness, and elevated heart and blood pressure. Overtraining can take months and possibly years to recover from, and therefore it needs to be taken seriously. Overtraining can be avoided by developing good sleep and nutrition habits, managing stress, implementing recovery methods, and regulating the total volume of training.

In summary, it comes don’t to what is discussed above - overtraining.  For example, if a player performs the bench press exercise at the gym then later comes to the 365 Performance and we are doing the bench press with the team it can lead to overtraining and lack of recovery of that muscle group. This also can lead to muscle imbalances by performing one movement pattern too much.


To conclude performing one training program consistently will allow for proper recovery and better results.

365 Performance Tip #3 - Supplements (July 2018)

By Jon Eng, MSc, CSCS, RSCC

Supplements are a controversial topic in both the athletic and general fitness realms.   

“Millions of people in the United States consume dietary supplements hoping to maintain or improve their health; however, extensive research has failed to demonstrate the efficacy of numerous supplements in disease prevention. In addition, concerns about the safety of routine and high-dose supplementation have been raised.” (Starr, 2014).

Supplements are not examined by the US Food and Drug Administration (FDA) for safety. Prescription drugs and over-the-counter drugs need approval from US FDA before hitting the market (Guide to Understanding Dietary Supplement Regulations, 2016). Supplements are not analyzed prior to hitting the market. The FDA will only take action on a supplement if it shows unsafe and adverse effects in adults (FDA 101). Some supplement companies have included third party testing which looks into toxicology and contamination but not efficacy (Dietary, Nutritional and Sports Supplements Certification, 2016). No supplement company can 100% guarantee any product in regards to safety, being ban substance free and effectiveness. Therefore supplements are personal choice with the known fact there is risk of ban substances and safety.

Also if supplements were effective as drugs they would be examined by the FDA but there is little research to prove the effectiveness of most supplements. Supplements are expensive and also long term effects of most supplements are unknown.


  • Supplements are not examined by the FDA for safety prior to hitting the market for public consumption
  • Supplements may not be effective and long terms effects of some supplements are not well known
  • Supplements are expensive and it is better to invest money in real food



1.Guide to Understanding Dietary Supplement Regulations. (2016). http://www.nsf.org/consumer-resources/health-and-safety-tips/dietary-sports-supplements-tips/understanding-regulations.

2. FDA 101: Dietary Supplements. (July 15, 2015). Retrieved from http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm050803.htm.

3. Starr, R.R. (2014). Too Little, Too Late: Ineffective Regulation of Dietary Supplements in the United States. American Journal of Public Health: March 2015, Vol. 105, No. 3, pp. 478-485.



365 Performance Tip #4 - Issues caused from Lack of Sleep (August 2018)

By Derek Savage, CSCS

Sleep is one of the most vital parts of human life. Sleep deprivation is not new to adolescent’s, however, it has been getting more attention recently in the field of research. Studies are finding that cell phone usage right before bed is aiding in the decreased sleep time adolescents are getting. According to the World Health Organization, adolescents are those that range from 10-19 in years of age (Sacks, 2003). The average adolescent needs 8.5-10 hours of sleep per night on average to function at full capacity. American adolescents are

only averaging 7.5-8.5 hours per night though (Adams, Daly, & Williford, 2013). Poor sleep patterns has been shown to affect cognitive physiology leading to reduced short-term memory, decreased learning ability, poor productivity, and decreased motor performance (Adams et al. 2013). Hours of sleep per night are a significant independent risk factor for injury among adolescent athletes: athletes who slept on average less than 8 hours per night were 1.7 times more likely to sustain an injury compared with athletes who slept more than 8 hours (Milewski, Skaggs, Bishop, Pace, Ibrahim, Wren, & Barzdukas, 2014). On top of increasing risk of injury, insufficient sleep is being linked with poor decision making and behaviors (Wheaton AG, Olsen EO, Miller GF, Croft JB, 2016). While you think it will benefit you to stay up late playing Fortnite, texting friends, or watching youtube clips, in reality, you are increasing your risk of injury. Increasing screen time before bed will decrease your sleep time, negatively affecting your cognitive ability and motor control.

Adams SK, Daly JF, Williford DN. Adolescent sleep and cellular phone use: recent trends and implications for research. Health Services Insights. 2013; 6: 99-103. DOI: 10.4137/HSI.S11083
Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic Lack of Sleep is Associated with Increased Sports Injuries in Adolescent Athletes. J Pediatr Orthor. 2014; 34(2): 129-133.
Sacks, D. Age limits and adolescents. Paediatr Child Health. 2003; 8(9): 577.
Wheaton AG, Olsen EO, Miller GF, Croft JB. Sleep Duration and injury-related risk behaviors among high school students. CDC. 2016; 65(13): 337-431.