As coaches, its our goal to develop as much strength, conditioning, and agility during the off-season. Though, it is difficult while in-season to build strength due to the intensity and duration of practices and games. So, how can players manage to maintain the strength that they have built during the off-season?
In the off-season, you should first address your weaknesses. Why? The goal during off-season training is to create a balance of strength and flexibility, known as homeostasis, while also increasing your level of cardiac output. By attacking your weaknesses, you “teach” your body to change. This process results in a body that can truly work in harmony. You must understand that this process takes time. Since the body is a finely tuned machine, many well trained athletes possess a physiology that can adapt fairly quickly. You’ll need roughly 90 days to optimize your training. So, timing is really important in this aspect. The more time you dedicate with your strength coach, the better off you’ll be for the beginning of the season.
3 to 4 months later, we have increased your strength, power, and flexibility. Now that you’re a finely tuned machine, how can you maintain this through the season? Be honest with yourself. You’re likely to lose 5 to 10 pounds rather quickly. Don’t fret, we expect this to happen. That’s part of our programming. With a lose in weight, some of that weight will be muscles. Generally, when we lose muscle we also lose strength. If you are able to perform what I like to refer to as “maintenance” workouts throughout the season, then you will minimize the risks of losing muscle and strength.
Maintenance workouts serve to do exactly that, preserving the fitness level you accomplished in the off-season. HockeyOT.com will help you build that program. In order to preserve, I recommend workouts at least 2 to 3 days per week. Granted this may be difficult with school, practice, games and everything else going on in your life, but remember Rome wasn’t built in a day. If you choose to not dedicate some time to training during the season, then you are increasing your likelihood for injury, fatigue, and poor recovery. The best part is these workouts should be short and relatively moderate in intensity. A finely tuned 30 minute workout should be able to address injury prevention and aid in relieving muscles of Lactic Acid build up. Here are a few ideas for in-season exercises. Remember, only try these exercises under the supervision of a hockey training specialist and if you have been cleared to exercise by your healthcare provider.
3-Way 1-Legged Squat
Alternating Leg Box Push Off
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This article was written by hockey training specialist Christopher Costa. Chris’s life has revolved around hockey, as a coach, player and official for 22 years. His training protocols address all key aspects in producing elite talent, as well as nutrition. His passion is to help elite hockey players achieve the highest level of performance. In 2012 he worked with the Philadelphia Flyers organization and is currently pursuing a Master’s degree in Human Performance.
