Saturday, May 18, 2024

In-season training tips for improved hockey performance

Hockey players tend to work really hard in a gym during summertime but few go through proper strength training workouts during the playing season. Both players and coaches overlook off-ice training. When this happens, power and strength losses appear. Players tend to fatigue a lot faster so performance is drastically reduced. You want to maintain muscle mass as it is easier to be injured when you are weaker.

We often see hockey teams rated by websites like on based on results but what you might not know is that training routines are also considered. You do not want to fall behind simply because your in-season training is not proper. That is why you want to respect the following tips.

Always Lift Heavy

You need to go through a strength training program that is well-designed or you will lose your muscle mass and become slower. Keep lifting heavy, challenging weights for the duration of the season. This practically means that most of the workout sets have to be 3 to 8 repetitions. Put an emphasis on big basic dumbbell, bodyweight and barbell movements.

Many think that the focus should be put on maintaining off-season gains but the reality is that the best hockey players always work hard to increase their performance. Obviously, you can alternate routines based on game schedule but generally, when there is a lower number of games scheduled, be sure you lift heavier.

Keep Training Intense And Short

Maximize weight room progress and try to complete workouts in under 1 hour. Try to have 2 minutes rest time between the main sets but do be sure you speed things up. Even shorter brakes are recommended for exercises like inverted rows, abdominal exercises, back extensions and glute ham raises. Intense and short workouts offer stronger stimulus and your gains will be improved faster.

Make Sure You Do Not Neglect Recovery

Recovery is so often neglected by hockey players. In an attempt to always be at peak performance, they tend to keep working out and try to squeeze in more time on the ice every single week. However, if you do not rest as much as your body needs, gains are drastically minimized and you can so easily end up being faced with unexpected injuries.

One great way to improve recovery is to use napping. Lie down for half an hour to one hour after your afternoon training session. Just be sure that you consume a really good post-workout meal.

Focus On Maintaining Mobility

Hockey is a sport in which mobility is crucial for good results. Also, hockey season is always grueling. It is so easy to end up faced with numerous bruises, sprains, bumps and injuries. All these will take a toll on your body. You have to take into account all the mobility restrictions that can appear. Increase mobility in your shoulder and hip so you avoid really common injuries. You want to incorporate different exercises that are going to increase and maintain mobility so you protect yourself against the common injuries in hockey.

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