Pre-season conditioning drills for ringette players

Ringette combines rapid skating, stick control, balance and repeated efforts throughout a game. Pre-season conditioning should prepare players to perform these skills while tired, without building an exercise programme that leaves them sore or injury-prone.

Australian winter generally runs from June to August, so most preparation belongs in the warmer months. Melbourne’s colder mornings, Sydney’s mild afternoons and Brisbane’s humid evenings also affect when outdoor work fits around indoor ice sessions.

Community sport in Australia often relies on volunteer coaches, shared equipment and support from local businesses. Practical drills using cones, a stick, a ringette puck and basic gym equipment are therefore more useful than complicated routines requiring specialised facilities.

A strong plan progresses gradually from movement quality to strength and power, then combines those qualities with puck control under fatigue. Beginners, returning players and competitive athletes can use the same framework at different speeds, volumes and levels of difficulty.

Set a clear pre-season target

The first stage should establish what the player needs to improve. Useful measures include acceleration over short distances, control during a stop, balance on one foot, sideways footwork and the ability to complete repeated skating efforts without losing posture. Video or simple timing can provide a baseline without turning training into a competition.

Begin eight to ten weeks before the first competitive fixture. Players new to organised sport can start with two sessions each week, while experienced players may handle three ice sessions alongside strength work. Add load only when movement quality, recovery and weekly participation remain consistent. Anyone with a recent injury, persistent pain or a relevant medical history should seek individual guidance before increasing training.

Build forward-skating control

Ringette skaters move forward throughout play, so the foundation is an efficient push followed by a controlled glide. Start with wide two-foot glides, keeping the knees aligned over the feet and the ankles firm. Each push should come from the angle of the blade, with the recovery step returning beneath the body rather than drifting to the side.

Progress to single-leg glides of five to ten seconds, using a wall or nearby support when necessary. This develops the ankle control and balance needed for abrupt changes of direction. Keep the hips relatively quiet; large leaning movements often indicate that the player is using the upper body to compensate for weak foot control.

A simple circuit can include twenty metres of gliding, five controlled stops and a gradual increase in speed. Ringette does not require the backward skating pattern common in hockey, so coaches should avoid borrowing that movement unnecessarily. Forward propulsion, edge control and the ability to remain balanced while turning deserve the attention.

Add acceleration and fast stopping

Short accelerations develop the explosive qualities needed to reach a pass or create space. Place cones at five, ten and fifteen metres. From a staggered or standing start, accelerate over the first five metres, hold speed briefly and then slow in a controlled manner. Six repetitions with generous recovery provide a suitable starting point.

Stopping and changing direction should be trained together. A cone drill can begin with a glide, a push around the cone and a controlled stop on the far side. Players should lower their hips, keep their feet apart and bring the body directly over the stopping foot. The head and chest remain up so they can watch the puck and other players.

Short intervals also prepare players for the demands of ringette without exhausting them in preseason. Try thirty seconds of repeated skating followed by thirty seconds of rest for six to eight rounds. The goal is to retain technique as fatigue builds, not to sprint until the feet become unsteady. If posture collapses or several stops are missed, extend the recovery period.

Strengthen legs, hips and trunk

Lower-body strength supports skating power, balance and resilience during repeated shifts. Twice-weekly sessions can include split squats, reverse lunges, calf raises and hip hinges, beginning with bodyweight and progressing to moderate loads. Two or three sets of six to ten controlled repetitions provide a sound foundation for most adult players.

The trunk and hips help players stay upright while turning or reaching for a pass. Dead bugs, bird dogs, side planks and band pull-aparts train control without requiring complicated equipment. Keep the range comfortable and maintain a steady breathing pattern. A short, controlled hold is more useful than an exhausting position held until the form breaks down.

Strong ankles and good foot alignment are equally important. Single-leg balance exercises, controlled hopping and calf work can reduce the feeling of being unstable on skates. Melbourne, Sydney and Brisbane all have established sports-physiology and strength-coaching markets, allowing clubs to access qualified local support for injury screening, exercise technique and progressive return to play.

Practise puck control under fatigue

Puck work should occupy enough time to develop confidence without becoming a separate technical lesson. Useful drills include toe drags, figure-eight movements, gate passes and wrist shots. Start with a stationary puck, then add slow movement before introducing pressure or a defender. Players keep their eyes up whenever possible and use the blade to guide the puck rather than tapping it continuously.

Turn these skills into a conditioning circuit with five or six stations. A typical station lasts thirty to forty seconds, followed by twenty to thirty seconds of rest. After three or four rounds, players should still complete a pass accurately and maintain balance. This creates a direct link between stick skill and the physical demands of the game.

Longer intervals of forty-five to seventy-five seconds can build endurance for repeated five-minute shifts. Ringette has no body-checking requirement, and the practice environment should reflect that rule. Keep adequate space between participants, control contact around sticks and avoid forcing full-speed repetitions when the ice becomes crowded. Quality should remain more important than total repetitions.

Fit training into the Australian calendar

A balanced week might include two ice sessions, two strength sessions and one short recovery activity. The ice work can cover acceleration, skating technique and puck control, while strength sessions address the lower body, trunk and shoulders. Younger or returning players may need fewer sessions, with extra recovery built into the schedule.

One example places strength training on Monday, technical skating on Tuesday, another strength session on Thursday and a combined skating-and-puck circuit on Saturday. A Sunday walk, easy swim or mobility routine supports recovery without adding another demanding workout. This structure also accommodates school, employment and the irregular ice time common at community clubs.

Adjust the timing for local conditions. Brisbane’s humid evenings can make prolonged outdoor sessions uncomfortable, so water breaks and shaded recovery matter. In Melbourne, colder mornings call for a longer warm-up before taking skaters outside; Sydney’s milder weather may allow comfortable movement in ordinary training clothes. Progress each exercise by increasing distance, speed, resistance or interval duration, rather than changing everything at once.

By the end of preseason, a player should be able to accelerate, stop and turn with greater control while handling the puck under pressure. Training should also leave enough energy for school, work and family life, because consistent participation matters more than occasional exhaustion. The practical takeaway is to progress in a clear order: clean movement first, controlled strength second, and accurate puck work under fatigue last.