Team News

PHOENIX
As the season draws to a close, the Phoenix has experienced a successful year and achieved many of its goals! The Phoenix won the Bantam division of the Apple Puck tournament hosted by Wenatchee in January (beating teams from Canada and Wenatchee). Another goal was to win 5 NPSHL games and the team is happy to report that they have achieved this goal! The Phoenix has also qualified for the NPSHL playoffs, for the first time, and look forward to tournament play. To end the season, the Phoenix will host the Burnaby Girls' Bantam team for a hockey weekend in Seattle and then head to Richmond for the Richmond Ice Classic tournament. Congrats on a record-breaking year! — PK

WILD 2
The Wild 2 finished with a 13-1-0 record in PCAHA regular season league play and clinched the the regular season title! This past weekend the team also won the 2010 - 2011 PCAHA Playoff Championship title with a 5-0 win! The team has also attended three tournaments thus far -- the Angels on Ice tournament in Langley, a tournament in Burnaby, B.C., and the 1st annual Apple Puck girls' hockey tournament in Wenatchee. The Wild 2 will wrap up the season with 2 tournaments -- one in Richmond, B.C. and the other in Everett, WA called the Fools on Ice Tournament. Support the Wild 2 in their final tournament of the year, April 1 - 3, 2011 in Everett. Congrats on a great year! — YK

WILD 1
The Wild 1 team placed 2nd in the PCAHA regular season league play and won the 2010 -2011 PCAHA Playoff Championship title with a 11-2 victory over Tri-Cities! Overall for the season, Wild 1 has played 49 games, has a record of 26-14-9, and has been 15-1-1 since returning from the Connecticut Polar Bear Tournament in late December. The Wild 1 also placed 2nd in the USA Hockey Regional tournament, hosted by Anaheim Lady Ducks in California in March. The Wild 1 will participate in the Abbotsford tournament to wrap up the season in April. Congratulations on a great year! —KP & JH

For statistical information on all teams and players visit wwfhahockey.com — ZH

Player Perspective
Each newsletter we hope to interview one of the players in the association and ask her about a hockey and non-hockey experience that has impacted her life. This month's interview is with Bonnie Paulson, a forward on the Phoenix team and an athlete in several other sports.

Bonnie Paulson is 10 years old and in 5th grade at Meridian Park Elementary in Shoreline. It is her first year on the Phoenix team within WWFHA and she has been playing the sport of ice hockey for 4 years. Bonnie is very active year-around and has talents in other sports as well, including softball and soccer.

Bonnie was introduced to the sport of ice hockey by way of her parents, Lisa McNeill and Tom Paulson. In fact, both her parents play hockey as well. Bonnie says, "My mom has been playing ice hockey for 9 years and the same with my dad. I think it is awesome that my parents play hockey. If they didn't, I wouldn't. Also, it is cool to see the look on classmates' and friends' faces when I tell them my mom, dad, and I play hockey."

Bonnie is not just a one-sport athlete. She has played soccer for four years as a defender, starting with the Shorelake Wildcats and moving up last year to the Shooters' team. Bonnie also has played softball for two years as pitcher, 2nd base and left fielder for the North King County Little League Dodgers' team, progressing last year to the Hornets.

When Bonnie was asked how hockey is alike and different than playing other sports she says, "It is the same as soccer and softball because you use your legs a lot for all of them. It is different from softball because you use your arms and hands more and develop calluses. It is also different for soccer because you don't use your hands at all, unless you are goalie."

Playing different sports year-round helps Bonnie keep active, healthy and happy as she explains, "Hockey helps me keep my muscles strong and keeps me healthy for other sports later. Soccer and softball help me by keeping me active all year long, and not getting out of shape for hockey."

Each sport Bonnie plays aids the other in ways beyond just keeping physically fit. Bonnie also believes that other sports have helped her hockey game. She says she learned from other sports that, "The more you bend your knees the faster you go. "On the other side of the coin she believes hockey taught her a great lesson that can be applied to anything you do. Bonnie says, "If you don't practice you don't get better."

While each sport has helped Bonnie in the other, she points out that preparing to play is much different. Beyond getting your body and mind ready to play a specific sport Bonnie says that they differ in another way as well. She says, "I have to pack differently for the different sports and change into different uniforms. And you don't need as much gear for soccer and softball. Also, in hockey you don't have to wear sunscreen!"

Bonnie loves the game of hockey; however, it has some challenges that the other sports don't have at first glance. She says, "The hardest thing in hockey for me is falling down and afterwards getting up. I also think it is hard to get up early in the morning for early games."

Regardless, Bonnie thinks most anyone would enjoy playing hockey and believes participating in additional sports year-around is beneficial because she says, "You can learn different strategies from each sport and it is good to keep you in shape for the whole year."

For more information about Bonnie's hockey, softball and soccer experiences ask her after hockey practice, or if you want to play another sport contact your school or leagues in your area. —ZH

Alumni Feature

This month we would like to highlight WWFHA alumna Elisa "Billie" Biladeau, who played for WWFHA on both the Wild I and Phoenix from 2004 to 2008 before joining the US military.

Since playing for WWFHA's Wild 1 team, Billie Biladeau graduated from high school and joined the US Navy Reserves. She immediately went to boot camp and on completion she received the Military Order of World Wars Award of Merit.

Soon after Billie went to Gulfport, Mississippi to complete A School to become a Steel Worker and then was stationed in Everett, Washington with the Navy Mobile Construction Battalion (NMCB 18). While based at home she was able to complete a year at Washington State University, with credits earned going towards a Broadcast Communications degree.

Billie is now a Petty Officer Third Class (E-4) in the US Navy Reserves and has been in the military for 2 years since playing for WWFHA. She was one of two females on the Convoy Security Element (CSE) and her battalion trained in Gulfport for 4 months before the NMCB 18 left for Afghanistan. During that time in the CSE she participated in intense training with fifty-six others separate from the rest of the Battalion, which impacted her life and reminded her of playing for the Wild 1.

Billie says, "During that time the fifty-six of us became a family. There isn't anything I wouldn't do for them and I know they will always have my back. I made some strong bonds with a lot of people that will last a long time. My group was eventually disbanded as soon as we got to Afghanistan; however, I was then put on Line Haul with some of the members of my 'family.' Being a part of CSE and seeing how 56 strangers could come together made me think of the Wild 1 team I played for in WWFHA. For the 2 years that I was on the Wild I team, the team was like my family. There wasn't anything I wouldn't do for those girls and during a game I knew they had my back."

If you are WWFHA alumnae or know of one, please contact us to be highlighted in the next newsletter. — ZH

HOCKEY PREPARATION ZONE: Injury Prevention

The sport of ice hockey is a high speed activity classified as a "collision sport" by the American Academy of Pediatrics. Concussions are the most common injury, particularly in women's ice hockey. The NCAA reports that concussions occur twice as much in women's hockey than men's hockey at the collegiate level. To prevent concussions or any type of injury requires a combination proper equipment and fit, as well as implementing certain techniques before, during and after you step on the ice.

Injuries are a serious topic and can affect a player's ability to participate, or even worse can impact their physical health for the future. There are five major areas that players should be accountable for to prevent injuries, keep their bodies in a healthy state, and improve their game.

The five major areas for injury prevention are:

1. Checking your equipment
An important first step to prevent injuries is to ensure you have all the proper equipment and that it is fits properly. It may seem like a trivial, basic step before you get on the ice; however, it is a key element in safety. Taking the extra time to focus on your equipment and how it fits may be the solution to preventing an injury.

USA Hockey's basic principles of Heads Up Hockey recommends:

• Make sure you always wear all your gear anytime you are on the ice
• Wear a snug-fitting, HECC-certified helmet in good shape, plus full facial protection
• Use a mouth guard every time you're on the ice (ensure the mouth guard fits properly after every orthodontia visit!)

2. Be physically prepared to play
A large number of concussions happen when a girl is hit unexpectedly so being strong and able to stay strong is a key to preventing injuries. Getting strong for hockey requires core stability, balance and cardio conditioning. This can be done through core strength training, such as participating in Pilates, yoga, and specific functional weight training such as lunges, squats, and plyometrics that are specifically designed for hockey players.

3. Warm-up prior to stepping on the ice
Performing off-ice warm-up prior to each on-ice session will ensure that a player's mind and muscles are ready for the intensity of the on-ice session and will go a long way towards preventing all injuries (not just concussions). Performing an off-ice warm-up as a group gets players more focused on the task at hand and ensures that the entire team will be adequately prepared once they step out on the ice.

Easy running increases the core temperature and increase the blood flow throughout the body and increase their breathing rate. After jogging for 5 minutes, the muscles of the body will begin to 'loosen up' so they are ready for higher intensity and sports specific preparation. A light jog allows the large muscles to warm up so you can then prepare for specific warm up. After five minutes of easy running, players must perform specific exercises and drills that are similar to the movements used on the ice. For example, performing a series of jump squats will get the muscles ready for skating fast and efficiently on the ice.

4. Mental preparation
Hockey is as much a physical game as it is mental. Mental preparation as an individual player and as a team is key factor to success. Focusing on the game at hand and what you are going to do makes a difference. To get focused imagine what you will do in today's game. Don't dwell on a mistake in the last game. It is said that hockey is a game of mistakes -- it is not what you did but what you do next.

Mental prep as a team comes in the form of talking in the locker room. Focus on the game. Turn off your phone and i-pods and pump each other up. If you have a ritual or superstition, stick with it. This is part of the mental preparation. (Think about the NHL players who don't shave during play-offs. The key is being together as an entire team and getting ready for this game only).

5. On-ice techniques
Your mental and physical preparations off-ice will properly prepare you for the techniques you should use for each on-ice session. USA Hockey emphasized the basic principles of Head Up Hockey in order to prevent injuries. They are:

• Rule One: Heads Up - Don't duck!
• Hit the boards or goal posts with an arm, a leg or anything but your head first
• Skate into the boards on an angle to dig out the puck
• Taking a check: Keep your head out of it.
• Skates parallel to the boards, knees bent, low center of gravity
• Skate through the check and get away quickly
• No checking from behind. It's illegal, dangerous and bad hockey

6. Post game recovery
To make sure that you don't run out of energy in the middle of a game or open yourself up to injury you have to take care of your physical recovery after every workout, game or practice. A player's ability to physically recover and prevent injury from physical and mental fatigue can be the difference between an early end to the season and a strong season finale.

The most important component of physical recovery is the cool-down. A post game jog is an essential part of recovery. Your body needs to rest after the game in the same way that your body needs to 'ramp up' beforehand. Taking five minutes to go for an easy run immediately after the game will dramatically reduce muscle stiffness by getting rid of lactic acid build up. This also prepares you for the stretching that will aid in recovery and injury prevention. When combined with proper stretching, they both will decrease the likelihood of injuries.

Post-game stretching is important as well. You need to stretch immediately after you run to restore flexibility and mobility in the muscles and joints. Stretch your hip flexors, glutes, and quadriceps while you are getting undressed can be enough until you have time for a 20-30 minutes stretch. For example while bending over to untie your skates, press your chest into your thighs and release your lower back and shoulders.

Hydration is also an essential element for recovery. Most players don't drink enough during a game or practice to replace their sweat loss. A ratio of 4:1 carbohydrates to protein ratio is the perfect recovery formula. You need to fuel your system within 30 minutes of intense injuries and you need to get some sugar and protein into your body within 30 minutes of getting off the ice. What is your best choice? Chocolate milk!

Bottom line: learn to listen to your body and have fun!

— Judy Pratt, WWFHA Wild 2 Safety Personnel & Cardiovascular Clinical Improvement Manager at PeaceHealth

References: For more information and materials on concussions signs, symptoms and return to play guidelines in the sport of hockey visit:

• USA Hockey
• Canada Hockey
• More information about USA Hockey Head's Up Hockey
• Canada's BC Hockey also provides an excellent guide to player's equipment
• The American Academy of Pediatrics
• NCAA article on injury stats
• Preparing to play hockey articles: Total Female Hockey

Thanks to John Pratt for the photography for this article.

Send in Your Photos We would like to create a photo montage in the next newsletter. Please send us your photographs from this year with the name of the person that took the picture and other details, such as the person(s) in the photograph, the team name(s), the game, event, location, score, and other info so we can wrap up the season with an array of photographs from the year. Send photographs to zoeharris@yahoo.com by April 15th.

Pass this Newsletter On We encourage you to distribute this newsletter to people that have an interest in female hockey, whether they currently play or may have interest in playing in the future. We thank you for your commitment to girls' hockey and your help in sharing news and information with others. If you don't already receive this newsletter directly from WWFHA and would like to, please send an email to zoeharris@yahoo.com. If you want to read past issues of the newsletter please visit the newsletter archive at www.wwfha.com.