The essential ingredients for breaking into a national hockey squad
Posted by on 27 July 2018
Ian McIllwaine is now an England international over 55’s hockey player, preparing for the 2018 World Cup and representing Northampton Hockey Club. Here he writes a blog series that charts his journey and the learnings every aspiring player should read to gather ideas, guidance and inspiration to achieve the highest possible standards. With age being no barrier.
Setting goals
In April 2017, I set a target of giving myself the best opportunity to break into the England Over 55s age group team. I felt that would give me the chance to play in the Home Nations tournament in Belfast in June 2018 and the 4TH Masters World Cup in Barcelona in July 2018.
The age qualification was 55 years of age in the calendar year 2018 and so being 55 in February 2018, this was my best chance to break into the squad and achieve a dream I've had since I was young - to play for my Country, which I had thought had long since passed me by.
Getting my body in shape to succeed
The first aim was clear, which was to lose 10% of my body weight over the summer of 2017 that would allow me to build on and rapidly improve during the 2017/18 season. The end goal was to be as fit as possible when the initial England trials and selection process started in October 2017.
The selectors look both at skill and fitness levels and therefore judge whether in combination, the player can maintain performance for a nine-day tournament. The standards are set high, meaning they would not risk a place in the squad if they think a player would breakdown within that period.
This was something that I know I could do and it was totally within my own control. My task was to muster the willpower and discipline and not to be distracted by negativity.
Kill the bad habits
It meant I had to dispense with naughty habits such as chocolate biscuits and beers at home in front of the television. It meant I had to incorporate a change in my diet that includes (to this day) fresh fruit, that I eat during the whole day.
Almost immediately, this increased my energy levels which allowed me to participate in training sessions for longer at higher levels and most crucially, avoidid injuries because of tiredness.
High intensity is the mark of great preparation
My running regime has changed considerably. When I go running on the build up to training camps and tournaments, I’m adding in high Intensity Interval training.
Put simply, during a workout I do three shuttles made up of; starting at the baseline of a pitch and sprint out to the 23 line and back, followed immediately by going from the baseline to the half way line and back. I rest for twenty seconds and then repeat this two more times. My target is to complete the final shuttle within a second or two of first shuttle.
I can't always get to a hockey pitch so I find a stretch of pathway or parkland and run between lampposts. I'm constantly amazed that there aren't any other sports people doing this because it makes such a diffference and it's easy to find. But bascially, when it comes to this type of fitness, you can improvise. You don’t need all the equipment, you just need the burning hunger in your belly, which we all have.
You just need to focus on a personal target or a team target and make sure that the workout you complete is backed up with a piece of data, because otherwise it is simply just a guess.
What I noticed in my club matches and in every international game was that this absolutely gives you the edge. Victories are made because of the extra 1 and 2%'s.
Flexibility is the hidden secret
When it comes to my body, flexibility is not my friend. I have ongoing challenges in my lower back and hamstrings (which are probably linked). This is a big focus for me in meeting my goal of getting to the highest standard possible because it makes sure I recover quicker.
I am working on these now because I relaise its importance, I just wish I recognised this when I was in my twenties and thirties. The way I've found it works best is to incorporate yoga into my weekly life.
The benefit to my game has menat being able to get stronger and lower in my tackles that again, gives me the edge in the eyes of the all-seeing selectors.
Ian is playing in the World Cup in Barcelona and you can track his progress with the team here.
McIllwaine pictured in his England kit
