Young hockey player training
We train a lot of athletes in a team setting and have done fitness training with kids as young as 8 years old. Most of the kids we work with really enjoy a fun strength training session with their teammates. Occasionally we will have a player sit out of a training session because a parent has told them that they are too young to participate in the workout. Sometimes the parent is basing this decision to withhold their child from participation based on misconceptions about strength training. Both the American College of Sports Medicine and the National Strength and Conditioning Association state that children can safely engage in strength training with the proper instruction and supervision. According to the Mayo Clinic, children can start strength training as young as age 8 as long as the child is mature enough to follow directions and practice proper technique and form. An article authored by Chan et al. in American Journal of Lifestyle Medicine, estimates that 15% to 50% of all injuries sustained by youth while playing sports could be prevented if more emphasis was placed on developing fundamental fitness abilities prior to sports participation.
Strength training is defined as a specialized method of physical conditioning that involves the progressive use of a wide range of resistance loads designed to improve muscular fitness. Using this definition of strength training, probably the most appropriate resistance load for the younger athlete to start with is their own body weight. Examples of effective body weight exercises include:
Body weight 90-degree squat (leg strength)
Front plank (trunk endurance)
Push up (upper body strength)
Once the younger athlete feels that body weight resistance training is manageable, free weight training can be included in the training program. When using free weights, the younger athlete should focus on doing the exercises correctly with lighter weights. When done correctly, strength training can help the younger athlete improve their body awareness, control and balance. One of my favorite light resistance exercises to help athletes with body awareness is the 3D dumbell sequence (see video below).
Once a younger athlete decides to start strength training, it is important that they follow some type of plan that will ensure that they do each exercise safely and effectively with the appropriate amount of resistance and number of sets and repetitions.
At Hockeyot.com, we create age and skill-level customized workouts for athletes as young as 10 years old. Our athletes begin each strength training session with five minutes of light aerobic activity, such as jogging or jumping rope. This warms up the body and helps reduce the risk of injury. Many of the exercises take into account the 3-dimensional nature of human movement. When working with external resistance like dumbells, the weight is kept light so that the exercise technique is not sacrificed. Text and video descriptions are provided so that each exercise can be performed correctly and safely. Easy stretching is performed at the end of each workout to help promote flexibility and to decrease any muscle soreness related to the training. Rest periods are important between each exercise session. At Hockeyot.com we recommend that younger athletes only do 2-3 workouts per week so that there is no risk of overtraining. If you have any concerns about your child’s health or safety, you should check with your child’s doctor before you begin any strength training program.
Remember, strength training is more than just increasing muscular strength. Teaching youth about body awareness through strength training can have a significant impact on reducing injuries during sports participation and can help form the habit of regular exercise while encouraging the child on a lifetime path to better health and fitness.
Dr. Chad Moreau is the President of HockeyOT.com, an online training site dedicated to improving the fitness level of hockey players of all levels. He was the former Strength & Conditioning/Nutrition Consultant for the Edmonton Oilers (NHL) and the Long Beach Ice Dogs (ECHL). For more information please visit hockeyot.com.
