PUBLISHED BY CALGARY ROYALS ATHLETIC ASSOCIATION

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PUBLISHED BY CALGARY ROYALS ATHLETIC ASSOCIATION

                                                                                                                   SEPTEMBER 2009

                    PRESIDENT’S MESSAGE Kris Katsaounis, President, CRAA
                    Welcome to the Cal-        our current executive and directorship,         there are many hurdles to overcome
                    gary Royals Athletic       we have a vast depth of experience.             and we will all have to be patient as the
                    Association, and the       Our hockey club is represented on               process evolves. The Canada Olympic
                    2009-2010 hockey           AA Council, the AMHL, AAMHL, and                Park ice complex is scheduled to be in
                    season!                    AMBHL Leagues. The Calgary Royals               full operation for the 2011-2012 hockey
In September, the hockey season                Athletic Association has, and will              season.
begins with great anticipation and ex-         continue to be, involved in regulatory
                                               matters and policy formation of these           As we continue to work together as a
citement with the renewal of old friend-
                                               organizations.                                  team, we can look forward to enjoy-
ships, making new ones, and building a
wealth of good memories to cherish for                                                         ing an even greater hockey season
                                               I would like to welcome back all of
years to come. The hockey experience                                                           in 2009-10. Please visit our web site
                                               our incumbent coaches and extend a
is a truly fulfilling and satisfying experi-   special welcome to our new coaches.             for information and updates at www.
ence for all participants. The spirit of       We strive to bring the best available           calgaryroyalsaa.com. Should you have
hockey is based on teamwork, respect,          coaches to our program. Our coach-              any questions or concerns, please feel
and great fun. Over the course of the          mentoring program continues to pay              free to contact me or any other Calgary
seven-month season skills are devel-           dividends as the quality of our coaching        Royals board member. I wish everyone
oped in practice, efforts are put forth in     staffs continues to improve.                    a fun and exciting season; I am looking
games and bonds are made with team-                                                            forward to seeing everybody at the rink.
                                               The Conditioning and Try-out Camps
mates.
                                               were a great success based on atten-
I am pleased to be entering into a sea-
son that will focus on new initiatives for
                                               dance, organization, and movement.
                                               We congratulate all volunteers for their          O u tgoing
our Association. The main focus will be
to open lines of communication between
                                               assistance with individual accomplish-
                                               ments and making the Calgary Royals
                                                                                                 D ire c tors
all members of the Calgary Royals. I
am hoping to continue updating the
                                               a proud association. We are a quadrant            2 0 0 8 - 2 0 0 9
                                               program and proud to be part of the
website to make it more user-friendly          Alberta Hockey Development Model                     With many thanks and
and interactive, and to finish convert-        This promotes success, attempts to                appreciation to the following
ing all handbooks and manuals to a             get all hockey players to the next level,           Directors who diligently
digital format. We will continue moving        wherever possible, which requires a                  served on our Board.
ahead in these areas to keep up with           lot of hard work and effort by everyone
the times, and to use the website as                                                                        Russ Crane
                                               especially, coaches, and players.                          Gerry Edwards
our Association’s main tool for current
information transformation.                    The Calgary Royals Athletic Association                      Vonnie Eng
                                               is still actively pursuing a partnership                   Gary Fayerman
The Board of Directors has spent many          with Canada Olympic Park to utilize ice                  Dominique Gregoire
hours volunteering their time in the           at the new Canada Olympic Park Ice                          Peggy Kientz
Spring and Summer months and are               Complex. This will provide us with more                    Preston Maddin
looking forward to this years hockey           ice options and it will better facilitate our             Brad Maladrewicz
season. The goal of the Board is to            teams’ hockey needs. The board of di-                       Shelly Rogne
improve the association the players and        rectors and I intend to participate in fu-                 Kelly Shumlich
coaches of the Calgary Royals Athletic                                                                     Tom Swiston
                                               ture meetings and will provide feedback
Association. With the 30 members on
                                               as we progress. Like any major project,

WWW.CALGARYROYALSAA.COM
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     HOCKEY TRIVIA

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                                          Hockey Trivia answers on Page 7

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     1). What is the hometown of the Staal brothers?              6). H
                                                                       ow many designated face off spots are

                                                                                          ?
                                                                     there in a hockey rink??

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     2). Who was the first Korean to play in the NHL?

     3). Cranbrook British Columbia is the birthplace                                                   ?
                                                                  7). Who was the NHL’s first Commissioner?
          of this superstar Detroit Red Wing.

                             ?                                              ?
                                                                  8). Who was nicknamed the “Golden Jet”?
     4). What coach for St. Louis, Pittsburgh,

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                                                                  9). W
                                                                       hat player set an NHL record in 1976, with

                                                                                                       ?
          Montreal, Buffalo and Detroit has the highest
          career winning percentage?                                 10 points in one game?

     5). Who scored 10 hat tricks in an NHL season?               10).How much does a puck weigh?

        ROYALS HOCKEY OFF ICE PROGRAM 2009-2010
      Russell pullover hoody with                                 Toque with Royals logo
      2 color sewn on logo front                                  embroidered on the front
      Navy and Grey.................................. $60         Navy................................................. $15

      Russell elastic-bottom fleece
      pant with 1 color logo
                                                                     E W !
      Navy................................................. $30    N               Nike pullover hoody
                                                                                   with new sewn on
      Underarmour longsleeve                                                       graphic
      compression shirt with logo                                                  Navy...................... $75
      Navy................................................. $40

      Underarmour shortsleeve loose                               Nike flex-fit cap with Royals logo
      fit shirt with logo                                         embroidered front
      Navy................................................. $35   Navy................................................. $25

      Hockey bag 42" with large                                   Russell enzyme-washed t-shirt
      Royals crest sewn on                                        with new graphic
      Royal Blue........................................ $50      Navy................................................. $25

 2                                                                    WWW.CALGARYROYALSAA.COM
corner Mark Maloney, Head Coach, National Sport Academy
mentor’s

Since 1996, the Calgary Royals and Calgary Hockey                    • National Coaching Certification Program (Coach, Development
Development/National Sport Academy, under the direction of              I, Safety and Speak Out) and administration.
Roger Wolfe and Mark Maloney, have been pioneering a very            • Royals’ Coach Night
successful mentorship program. Mark has been the primary             • Strength Conditioning & Nutrition
coach mentor for the past 8 years. As a result of this collabora-    • Coach Networking
tive relationship, where both partners have been willing to expand
                                                                     • Coach Shadow Program
conventional thinking and explore new leadership avenues, the
Calgary Royals have achieved tremendous success developing           • Annual Planning and Implementation Strategy
coaches, young hockey players and productive citizens.               • Royals Coach Manual
                                                                     • One on One meetings
The focus of the mentorship program is to provide assistance
                                                                     • Video Mentorship
for the coaches and administrators to access new resources,
information, and ideas. The goal is to help develop effective        • Coach evaluation and interview package
and professional Calgary Royals coaches who in turn create a         • Player evaluation and team selection
great life experience for all young players in the Calgary Royals    • Drill and Practice Plan Database
organization. Effective mentorship takes on different forms and      • Royals Coach Seminars – Guest speakers have included:
we have found that success requires many grassroots experts to          Willie Desjardins – Head Coach – Team Canada World Junior
make it happen. To date, the following Calgary Hockey Develop-          Championships, Ken Babey – Head Coach SAIT Trojans.
ment/National Sport Academy coach mentors have been working
                                                                     Over the past 10 years, numerous outstanding coaches have
with Calgary Royals coaches:
                                                                     contributed to the Royals success. Many of these Royals
Roger Wolfe – President and General Manager                          coaches have moved on to higher levels including the: Western
Mark Maloney – Assistant General Manager and                         Hockey League, Jr. A Leagues, CIS, NCAA and Hockey Alberta
  Lead Royals Mentor                                                 High Performance Programs.
Ray Fraser – Goaltending Specialist                                  Future plans are to continue providing innovative and progres-
Kelly Mruk – Goaltending Specialist                                  sive training tools for Royals coaches and young players. There
Kevin Yellowaga – Skills and Power Skating Specialist                will be new and exciting components added and incorporated
                                                                     into the 2009-2010 program which will be unveiled shortly as
Derek Habberfield, Andi Dow, Nick Thomas,
                                                                     coaches begin their preparation and planning for this coming
  Jeff Ovens – Video Specialists
                                                                     season. Every year, new components will continue to be added
Chris Osmond – Strength Conditioning & Nutrition Specialist          as we strive to keep this mentorship program one of the best in
DETAILS OF THE MENTORSHIP PROGRAM                                    Canada!
Although mentorship is often described as providing guidance         Mark Maloney is the Head Coach at the National Sport Academy
in whatever particular area an individual Royals coach feels will    and is the Royals Coach Mentor. The National Sport Academy
help with personal development, the following are some of the        High School Program operates out of Central Memorial High
most common mentorship areas:                                        School. The National Sport Academy coaching staff works
                                                                     closely with community and AA hockey associations during the
• Practice and game observation and execution                        hockey season delivering hundreds of Specialty Clinics in and
• Team building and group dynamics                                   around the Calgary area. Summer Strength and Conditioning
                                                                     Camps and on ice High Performance Hockey Camps are avail-
• Sport psychology                                                   able to players outside the National Sport Academy. More
• Goaltending support program                                        information on the National Sport Academy can be found at
• Coach updates and email reports                                    www.nationalsportacademy.com.

WWW.CALGARYROYALSAA.COM                                                                                                           3
ROYALS EXECUTIVE & DIRECTORS
Calgary Royals Athletic Association 2009/2010
President                      Scholarships/Royals           Banquet/Casino Coordinator     Hockey Ops Coordinator –
Kris Katsaounis (Jim)          Report Coordinator            Ken Rogers (Sherrie)           Minor Midget AAA (Gold)
54 Cougar Ridge View S.W.      Mandy Latiff                  27 Glenfield Road S.W.         Gary Soroka (Donna)
Calgary AB T3H 4X3             159 Woodside Circle S.W.      Calgary AB T3E 4J5             119 Gloucester Cres. S.W.
Home: (403) 663-0971           Calgary AB T2W 3K1            Home: (403) 242-7437           Calgary AB T3E 4V4
                               Home: (403) 281-0381          Cell: (403) 801-1602           Home: (403) 686-4599
Cell: (403) 689-7773
                               Work: (403) 297-2980          kwrogers@telus.net             Work: (403) 249-2574
kriskats@shaw.ca               Fax: (403) 297-7507           Coach Development              Fax: (403) 217-6190
VP Hockey Operations           Cell: (403) 804-3518          Coordinator                    gary@sorokagroup.com
Adam Hoffman                   amanda.latiff@gov.ab.ca       Lyle Normand (Barb)            soroka4@telus.net
Suite 2800                     Equipment Coordinator         119 Cantrell Dr. S.W.          Hockey Ops Coordinator –
715 - 5th Avenue S.W.          Jim Cousins (Joanne)          Calgary AB T2W 2M5
                                                                                            Minor Midget AAA (Blue)
Calgary AB T2P 2X6             10808 Shamrock Pl. S.W.       Home: (403) 281-5025
                                                                                            Alan Nantes (Nancy)
Work: (403) 299-9616           Calgary AB T2W 0R1            Cell: (403) 370-8579
                               Home: (403) 253-6853          lnormand@telus.net             154 Woodpark Circle S.W.
Cell: (403) 473-2326                                                                        Calgary AB T2W 6G1
Fax: (403) 299-9601            Work: (403) 253-6853          Player Development
                               Cell: (403) 874-2268                                         Home: (403) 251-5846
ahoffman@snclaw.com                                          Coordinator                    Cell: (403) 850-6546
                               Fax: (403) 255-6859           Brian Skrudland (Lana)
VP Hockey Administration       deep.cover@shaw.ca                                           Fax: (403) 251-5846
                                                             3225 – 7th Street S.W.         anantes@shaw.ca
Sandra Muhlenfeld (Randy)      Blueline Coordinator          Calgary, AB T2T-2X8
39 Signal Ridge Place S.W.     Joni Bradley (George)         Home: (403) 243-3679           Hockey Ops Coordinator –
Calgary AB T3H 2P2             175 Valley Glen Bay N.W.      brians66@live.com              Midget AA (Gold)
Home: (403) 246-4122           Calgary AB T3B 5P9                                           Dave Freeborn (Josee)
                                                             Hockey Ops Coordinator
sandramuhlenfeld@shaw.ca       Home: (403) 293-8672          Bob Fox (Lauree)               55 Millrise Way S.W.
                               Work: (403) 620-9119          16 Elveden Drive S.W.          Calgary AB T2Y 2M7
Treasurer/Secretary            Fax: (403) 293-4749           Calgary AB T3H 3X7             Home: (403) 201-1999
Wendy Anderson (Gerry)         jonibradley@telus.net         Home: (403) 686-0254           Cell: (403) 585-9431
97 Wildwood Drive                                                                           Fax: (403) 319-7028
Calgary AB T3C 3C6             Ice Coordinator               Work: (403) 287-8160
                               Lee Morris (Doris)            Cell: (403) 651-4119           dave_freeborn@cpr.ca
Home: (403) 246-7116
                               43 Wood Cres. S.W.            Fax: (403) 287-8095            Hockey Ops Coordinator –
Cell: (403) 512-0493           Calgary AB T2W 4E2            rtfox@telus.net
gwkdr@telus.net                                                                             Midget AA (Blue)
                               Home: (403) 281-1329          Hockey Ops Coordinator –       Tony Piattelli (Wanda)
Past President                 Cell: (403) 827-8802          Bantam AA (White)              316 - 38th St. S.W.
Clive Marsh (Bev)              nostar01@telus.net            Dan Hursh (Kristin)            Calgary AB T3C 1S8
1568 Evergreen Hill S.W.       Managers Coordinator          2485 Sorrel Mews S.W.          Home: (403) 249-3458
Calgary AB T2Y 2R7             Rob Simmonds (Brenda)         Calgary AB T2T 6G5             Cell: (403) 604-3458
Home: (403) 256- 6466          506 Oakhill Pl. S.W.          Home: (403) 254-0265           tpmort@telus.net
Cell: (403) 660-2995           Calgary AB T2V 3X7            Cell: (403) 830-6531           tonypiattelli@telusplanet.net
clive.marsh@shaw.ca            Home: (403) 238-3180          dhursh@millerthomson.com
                               Work: (403) 692-3640                                         Hockey Ops Coordinator –
clive.marsh@calgarypolice.ca                                 Hockey Ops Coordinator –       Midget AAA
                               Cell: (403) 390-4088          Bantam AA (Blue)
Registrar/Asst. Secretary      simmondsfamily@shaw.ca                                       Chuck Peffers (Elly)
                                                             Joe Ewaskiw                    212 Woodford Close S.W.
Bev Martin (Rick)              Website Coordinator           #2004, 55 Spruce Pl. S.W.
440 Coach Light Bay S.W.                                                                    Calgary AB T2W 6E1
                               Coral Dambrauskas (John)      Calgary AB T3X 3X5
                                                                                            Home: (403) 251-1091
Calgary AB T3H 1Z2             3 Glamorgan Drive S.W.        Work: (403) 263-9505 Ext. 26
                                                                                            Work: (403) 292-8246
Home: (403) 242-1629           Calgary AB T3E 4Z1            Cell: (403) 870-3511
                               Home: (403) 246-2816                                         Cell: (403) 804-1952
Work: (403) 571-2534                                         Fax: (403) 263-9568
                               Cell: (403) 246-2816          joe@ammoniteenergy.ca          chuck.peffers@rbc.com
Cell: (403) 371-4759
darmartin@shaw.ca              jedcor@telusplanet.net        Hockey Ops Coordinator –       Hockey Ops Coordinator –
martinb@cadillacfairview.com   Cond.Camp/Macs Coordinator    Bantam AAA (Gold)              Junior B (Blue)
                               Darel Davies (Patricia)       Dave Leslie (Diana)            Luke Workman
Bingo Coordinator                                                                           517 30th Ave. S.W.
                               240 Woodfield Road S.W.       3037 7th Street S.W.
Laura McGregor (Dave)          Calgary AB T2W 3V9            Calgary, AB T2T-2X6            Calgary AB T2S 0P4
9424 Oakmount Drive S.W.       Home: (403) 251-0080          Home: (403) 444-5689           Work: (403) 246-3315
Calgary, AB T2V 4W1            Work: (403) 680-0161          Work: (403) 237-5570           Cell: (403) 680-6918
Home: (403) 238-4811           pd.davies@shaw.ca             Cell: (403) 850-9054           luke_workman@
LHMcgregor@cbe.ab.ca           darel.davies@utilitynet.net   dleslie@calicoland.ca          pinebrookgolfclub.com

4                                                                 WWW.CALGARYROYALSAA.COM
COACH PROFILE: MICKEY KLUNER
                    bantam aa White
                    At the ripe age of       takes are a perfect opportunity to learn.    RR: What are your team goals for the
                    25, Mickey Kluner is     I believe in team bonding and I focus        Bantam AA White for the 2009-2010
                    the youngest head        on team unity. This being said, each         season?
coach in the Calgary Royals organiza-        player brings a different set of skills to
tion. A ”Calgary boy who loves hockey”,      the table, and this must be recognized.      MK: In mid October we will attend a
Mickey has a deep passion and com-           My coaching staff and I are always to be     tournament in Kelowna. Our hope for
mitment to the sport of hockey. Mickey       in communication with each other and         the tournament is to further bond the
played for the Calgary Royals from 1998      act as a united front.                       team together, but at the same time
to 2001. Mickey was previously a coach                                                    evaluate where the team is at on the
                                             RR: Speaking of your coaching staff,         ice. Minor Hockey week will be a great
with Calgary Hockey Development
                                             tell us about your assistant coaches?        opportunity to determine if the team is
where his mentor was Mark Maloney
(who currently heads the mentorship          MK: My assistant coaches this year are       meeting the benchmarks set by both the
program with the Royals). He joined the      JOE MURPHY and STEVE MCEWAN.                 coaches and players at the beginning
Calgary Royals Junior B Blue in 2006         Joe played through the ranks of junior,      of the year. Playoffs and the year end
as an assistant coach. Last year, he         college and pro. He also played in           tournament will be the true measure of
was given the reigns of the head coach-      Europe for 3 years. He will be working       what our team is capable. This is where
ing position with the team. As the head      primarily with our forwards this year.       the players will take everything we have
coach, he led his team to 1st place in the   Steve played hockey for Mount Royal          taught them and put it to the test.
regular season, and capped of the year       College. Steve will be working very
with a city championship. After this ac-     closely with our defensemen this year.       RR: How will you gauge your team’s
complishment, Mickey decided that he         Both Joe and Steve are new to the            success?
would take on a new and exciting chal-       coaching role but I feel that they both
                                                                                          MK: A team that grows, both individual
lenge for the 2009-2010 campaign. By         bring a great deal of experience and
                                                                                          growth and growth as a team. A team
becoming the coach of the Bantam AA          have excellent hockey vision which is
                                                                                          that is better in April than they were in
White Royals, he believes that he can        really invaluable. The three of us may
                                             be the perfect combination resulting in      September. Seeing friendships grow
play a pivotal role in developing young
                                             a perfect marriage.                          and the level of respect between team-
13 and 14 year old hockey players.
                                                                                          mates and coaches is also an indicator
Mickey attended the National Sport           RR: How do you select your team?             of success. Success is seeing each
School Hockey Program in high school.                                                     player develop as an individual. The
                                             MK: I look for kids who want to play
He later graduated from the Business                                                      greatest success I could have for my-
                                             hockey and who are prepared to work
Finance Program at SAIT in Calgary.                                                       self this year would be developing each
                                             hard. Its difficult to know the players to
When Mickey is not at the rink, he works     well through the selection process, but      player on the team into respectable
as a Financial Advisor for RBC.              building a team with good attitudes is       young men..
RR: Why do you enjoy coaching?               something every coach desires. The           RR: Are there any other comments
                                             players we select must have a sense of
MK: Coaching allows me to give back                                                       you would like to make?
                                             competitiveness but at the same time
to hockey and to be part of something        realize that winning isn’t everything.       MK: Yes! Haha. The tryout/selection
special. I can apply what I have learned                                                  process is quite an experience! It was
from my years of playing and coaching        RR: What attributes do you look for
                                             in a goalie?                                 strenuous but enjoyable. It’s long but
and pass it on to my players, while still                                                 ends with 19 players who deserve to
being competitive through it and want-       MK: He must think, react and read            make the Calgary Royals.
ing to win                                   the game well. A goalie needs to be
                                             focused every second of a game, as he        RR: Thank you Mickey on behalf of
RR: Can you describe your coaching
                                             cant take a rest on the bench like play-     the Royals Report I would like to wish
style?
                                             ers can. Finding a goalie to pays atten-     you, your coaching staff. players and
MK: I let players play; they can make        tion to detail is a great attribute and is   parents a successful and enjoyable
mistakes and I believe that making mis-      not overseen in the tryout process.          season.

WWW.CALGARYROYALSAA.COM                                                                                                          5
Training tips                          Douglas Crashley, BSc, CSCS
                   Doug Crashley, BSc., CSCS is the President of Crash Conditioning, a Calgary based hockey
                   performance company focusing on the training of elite hockey players. Alumni include NHL
                   rookie Mike Green (Washington Capitals), and Royals alumni Brett Wilson (Princeton University),
                   and Thomas Hickey (Seattle Thunderbirds). Doug Crashley can be reached via
                   info@crashconditioning.com or through their website at www.crashconditioning.com.
It seems like I hear a story every day from a parent exhausted       last minute changes and needs of a young player seem less
from running one or more of their kids to practices at arenas        stressful for everyone. Players can sandwiches, and a snack
all over the city, and from kids wanting to return to training       bag of raw vegetables or almonds is always easy and a great
but not knowing if they have the time or if they should. The         option. Left over’s always fit well in Tupperware so make
summer is the time of year as we know to make the physical           extra with the next day’s lunch and snacks in mind. Last
gains necessary to take playersability to the next level. Not        season Royals Report had a great article on nutritional needs
only can it be financially costly but it is a huge time and energy   of today’s athletes, look it up in the archives or email me for a
commitment as well. But it is also a time where outside of           copy, it is a great reference to have.
some optional summer courses the athlete, and often thus
their parents can focus on their training and development
                                                                     3. EFFICIENT IN-SEASON WORKOUTS:
                                                                     As the off season workouts taper they become shorter, and
needs. The season seems to feel it’s busiest at the beginning
                                                                     less fatiguing, but when the season begins that doesn’t mean
and the end. The beginning of the season, specifically camp
                                                                     cut them out, it just means get more out of a short period of
through the first couple of weeks can be a difficult time to
                                                                     time, while not over fatiguing muscles that are already being
manage as players rush to and from arenas, while balancing
                                                                     taxed by camps, practices and other team needs. This can
the beginning of another school year. During this time
                                                                     often need some professional help, but let me give you some
parents find the difficult tasks as chauffeur and personal chefs
                                                                     ideas.
overwhelming, and the importance of young athletes who are
able to be self dependant so valuable. Our athletes need to          (a)	Start with a quick warm up, 5 minutes of jogging, spinning
be able to manage their time efficiently, that means managing             or skipping.
their eating and finding time to continue their training whether     (b)	Shortened DYNAMIC WARM UP: Skipping, shuffling,
that is short sessions focusing on core stability, flexibility and        Spiderman crawls and other exercises to warm up joints
more.                                                                     and muscles, while getting the bodies coordination
With less time available for training and the additional energy           going.
expenditures with practice, games and school here are some           (c)	Some quick plyometrics or SAQ (Speed, Agility,
tips to getting through this period so that when things slow              Quickness) exercises. Do these first under the least
down in mid October as per usual; all that hard work in the               amount of fatigue so your muscles are training at their
summer hasn’t been wasted away.                                           quickest. AN often used example would be starting off
1. TIME MANAGEMENT:                                                       doing some quick foot ladders or box drills, trainers of
Sometimes it’s as simple as planning ahead. For parents this              all sorts have differing opinions on what works and what
is the normal, you have been scheduling practice drop off and             doesn’t, talk to yours to see what they recommend.
pickups, even meals for years but it is time for our players         (d)	Complexes each done in 1-2 sets of 3-5 exercises in
to take responsibility. The earlier young players learn it is             a circuit – an efficient way to get a full body workout
up to them to plan ahead to eat properly and to get school                in quickly. I would recommend training with quickness,
responsibilities out of the way, the better they will transition          while ensuring proper form. An example of a complex
to the heavier schedules of junior, major junior and college              would be as follows: 5-8 reps of each without rest until
athletics. Start now by having your younger players in pee                the end.
wee and bantam writing out the week ahead every Sunday,
                                                                     	Jump Squats ➡ Inverted Row ➡ Physioball Hip Raise
and thinking about how everything must be worked out ahead.
                                                                       Leg Curl ➡ Clap Push Ups ➡ Front Bridge Pumps ➡
Midget players should be able to do these things on their own,
                                                                       Follow with 60-90 second rest and repeat.
moms if you still are planning everything for “Little Timmy” this
needs to stop NOW!                                                   	A second Complex or circuit could be as follows:
                                                                       Single Leg Unilateral Bent over Dumbbell Row ➡ Lying
2. NUTRITION ON THE GO:                                                Hip Rotations ➡ Single Leg lateral Jump and return
Back to time management, this should be thought out ahead              (Countermovement Jumps) ➡ Hockey Side Lunge ➡
of time, but putting together some snacks ahead makes the              Russian Twist

6                                                                         WWW.CALGARYROYALSAA.COM
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 (e)	Stretch or flexibility training, often sped through or left
      out all together, this is as important as anything else
                                                                     HOCKEY                                     ?

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      during the workout.
 There are many ways to train in season, and depending on
 the age and needs there should be some changes, but as an           TRIVIA answers
           ?

              ?
 example of a workout that could be done relatively quickly this

 ? ? ?? ?
 gives you an idea. This can also be done at home or after
                                                                     1).	Thunder Bay, ON        6). Nine
 school in a gymnasium, replacing weights with bands, and
 other “furniture” at home.
                                                                     2). Jim Paek                7). Gary Bettman

                                                                                            ?
 Probably the big thing young athletes forget is that to go along

? ? ?
 with the typical life of a non athlete, with school, and growing,

                                                                                                            ?
                                                                     3). Steve Yzerman           8). Bobby Hull

          ? ?
 athletes have busier days with more energy expense, and
 more need for rest. Getting to bed, and more importantly to
 rest is often undervalues. I overhear players talking about         4). Scotty Bowman           9). Darryl Sittler

                                 ?                                          ?
 being up late texting, or even receive texts late from players
 who should be in bed allowing the bodies and brains to recover      5). Wayne Gretzky          10). Six Ounces
 from the day behind them, and for the days ahead of them.

   ? ?                                                               ?                                                    ?
                                                                                                       ?
 So put away your phones, and head to sleep!

     royals Scholarships
                                    2009-2010
                                 PLAYERS/PARENTS
     CRAA OFFERS 9 SCHOLARSHIPS AWARDED
       AT THE ANNUAL AWARDS BANQUET
        FOR INFORMATION PLEASE CONTACT Mandy Latiff at
                          403-281-0381
       or Visit our website at: www.calgaryroyalsaa.com

 WWW.CALGARYROYALSAA.COM                                                                                              7
tips for ROYALS newcomers
Welcome to all new players and families to the Royals organization!
Here are some insider                   awkward situations by starting the       ally be surprised how effective your
tips to get you going:                  season off with a parent social at       manager can be in dealing with your
                                        your house. Yes, do the name tag         complaint, so give them a chance.
Tip #1. At the first parent meeting     thing, have some laughs and just
                                                                                 Tip #8. Be on time. Nothing will
(or before) get to know your team       like magic you’ve made some new
                                                                                 embarrass a player more than get-
manager and volunteer for a job         friends! House too small? No prob-
                                                                                 ting to the rink late for a practice or
with the team. Everyone has to help     lem, go to a local restaurant or wa-
                                                                                 even worse, a game! Need a few
out in some way, so the tip here is     tering hole. By the way, when you
                                                                                 groceries, fill up with gas; stop at
                                        book a group of 40-50 people see
to pick one of the “good” jobs early.                                            the ATM for cash? Do all those little
                                        Tip#3 above and kill two birds with
                                                                                 things after you drop off your son at
Tip #2.     The team will have a        one stone by asking the restaurant
                                                                                 the rink; it’s a good way to kill time
budget. Depending on the tourna-        manager to consider a Blueline ad.
                                                                                 in between.
ments and locations there could
                                        Tip #5. At every game and every
be a lot of fundraising involved.                                                Tip #9. Bingos!!! The necessary
                                        practice, say one positive thing to
Get your thoughts together on the                                                evil to keep hockey costs down. To
                                        another person. “I like that drill” or
budget and be prepared to speak                                                  make them go quickly, work like you
                                        “Boy, your son is a great skater”, by
up. Communication and honestly                                                   are trying to get on “permanent”
                                        saying one little thing multiplied by
are important, so don’t be afraid to                                             with the bingo hall. (Yeah, right?)
                                        as many parents possible will lead
speak up. The Insider knows that                                                 The time actually goes by quickly
                                        to an enjoyable season.
your words are likely the thoughts of                                            and before you know it you will be
many other parents.                     Tip #6.       Car pool. Parent job       home de-fumigating yourself! If
                                        description does not include being       you really can’t stand bingos, pay
Tip #3. Blueline… yes, that’s the       “Superman” or “Superwoman” and           someone else to do the job for you.
Royals “Yearbook” and it’s going to     sometimes it may be difficult to         Many Junior B players pay for their
be your responsibility to come up       make those mid-week 4 pm prac-           own registration and are looking to
with as many advertising dollars as     tices. Don’t hesitate to ask another     pick up some extra cash. Ask your
you can to support the publication of   parent to drive. Usually, the other      Junior B manager or director for
the Blueline. Every time you pull out   parent doesn’t mind helping out.         details.
your visa card or write a cheque you    Further more, your son would most
may discover an advertising source.                                              Tip #10. OK, the last tip is this: In
                                        likely rather sit in the back seat and
Asking for $100 from the dentist                                                 a couple of years you won’t remem-
                                        chat hockey with his teammate rath-
won’t seem too difficult as you are                                              ber what you did at work today, you
                                        er than discuss his homework with
paying for those expensive braces.                                               won’t remember the closing stock
                                        you. Lastly, maybe you can return
Get your ads in early and then relax                                             market numbers and you won’t re-
                                        the driving favour next time.
and watch some exciting hockey.                                                  member the painful price of gas…
                                        Tip #7. Beefs. Most managers are         well, okay maybe I’m wrong on that
Tip #4.     Remember being in           amateur mediators, psychologists,        one! What you will remember is the
the stands at a game in March?          politicians and venting receptacles.     sense of pride you feel when you see
Johnny’s mother knows your name,        Before you verbalize your complaint      your son skating out on the ice with
but you don’t know hers! Oops!          to another parent, your son, the         his new team. Enjoy those hockey
You’re too embarrassed to ask           coach or the Board of Directors…         moments throughout the season…
now since the season started way        try to discuss your problem with the     those should be the things that matter
back in September. Avoid those          team manager first. You will gener-      and that last in your memory.

8                                                                WWW.CALGARYROYALSAA.COM
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