Are you the one who desires to introduce themselves to the crucial in-season on & off-ice hockey training tips? Do you want to know how you can perform well in such training and time? Though many players give more than 100% in the gym at the time of summer, only a few of them are properly introduced to the in-season program of strength training. Also, less percentage of players know the benefits of such training programs. Consequently, players and coaches possibly neglect the significance of off-ice hockey training once the season resumes.
So, without a proper training program of hockey, players lose power, strength, and fatigue faster. In all, it harms their on-ice hockey performance. Additionally, weaker players are more prone to injuries in contact situations. So here are some effective ways of optimizing your in-season training of hockey.
1. Lift Heavy
Unfortunately, athletes who do not follow a well-maintained strength program get weaker, lose miss mass, and become slower during the important competitive season.
Thus, the sole way of preventing this from occurring is to keep working on different challenges. It will be significant for players to lift heavyweights in the entire season.
Moreover, the majority of athlete’s work must be completed in the 3-8 rep range.
Also, one should pay great attention to bodyweight movements along with dumbbell plus big basic barbell movements.
Furthermore, the in-season hockey training myth illustrates that a player must be content for solely maintaining the gains that he/she has made at the off-season time.
However, some people disagree with it. They believe that maintenance should not be the training goal of any athlete. Because at pro levels, where all the schedules were choke-full of traveling and games, players used to have very little time for training of an off-ice hockey.
But if you talk about collegiate and junior settings, players play very few games that directly mean that they have more time to notice muscular strength improvements and train hard.
2. Keep It Intense & Short
When you want to maximize your current progress report while investing minimum time in the weight room, work hard to finish up your workout in 45-60 minutes.
Between the main sets, take rest for about a couple of minutes, and it is fine to do so. Proper rest is a must for any athlete when he/she is doing exercises. Heavy exercises make your body needs rest.
Different exercises such as Bench Presses, Weighted Chin-Ups, Trap Bar Deadlifts, and Front Squats heavily cost your nervous system and body.
On the other hand, assistance work, including abdominal exercises, Back Extensions, Inverted Rows, and Glute Ham Raises, grab your speed and take short breaks.
One must avoid the conditioning of hockey that makes the performance of an athlete slower.
With the help of intense and short hockey exercises or workouts, one wishes to give their body the right amount of stimulus for gaining muscular strength. Such strength is there without pushing yourself more towards recovery deficit.
Most of the people love doing a workout in the gym. But what if any injury occurs? So, one also needs to look at the negative or another side of the coin, i.e., the recovery part.
Everyone is quite aware that your higher energy levels are dependent on your better good night’s sleep. Also, with improved sleep, there’s a better cognitive function.
However, several young athletes still prefer playing a popular and last NHL (National Hockey League) video game on PlayStation in the wee hours.
Nonetheless, the brighter side of recovery is that players who put a premium on their restorative strategies will perform much better, best or closer to their potential, and feel much better than athletes who neglect them.
A convenient way of getting more sleep is to introduce a habit of napping. You can make it a routine of lying down in the afternoon for about 30-60 minutes following your good quality post-workout food and training session.
Moreover, whenever you are on boring and long road trips, have a catnap on your team bus plus in the hotel room.
Also, gift yourself excellent quality earplugs to prevent your teammates’ unwanted noise & fall asleep as early as possible.
Another method of boosting recovery is to get regular massage sessions. It’s very important to have relaxing massages for the athletes.
Furthermore, a proficient practitioner can work on kinks and nagging knots in the leg, upper back, and shoulders that get worst with the passing time and cause you to discomfort if you are not attentive.
4. Maintain Mobility
When hockey season gears up, right from bruises to sprains, common bumps, to likely career-alarming injuries, the game’s physical element takes on an entire toll on the players’ bodies. It’s one of the essential things to remember in ice hockey training tips.
Something equally damaging to the long-run health of the players has mobility limitations. These limitations are induced or caused by playing hockey for months and months.
The regular hockey issues make the involvement of shoulder mobility and limited hip caused by investing a bulk of time like hundreds of hours bending over your hip plus slumped towards the shoulders, plus disastrous ankle me mobility because of the restrictive skates’ nature.
Furthermore, the easiest way of addressing these problems considering training is to perform Mobility or corrective exercises as warm-ups’ part prior to every game you play, or workout or practice you do.
Against The Wall, 3-Way Ankle Mobility – * 5 each direction
- Cossack Squat — x8 per leg
- Overhead Squat — x10
- Yoga Push-Up — x8
- With Rotation, Spiderman Lunge— x8 per leg
5. Scale Back
Considering conditioning, you have to think hard when you want to indulge in extra conditioning time when there’s already an in-season gaming schedule. Any injured player who wishes to be in perfect shape or who can’t play more than five minutes of ice game requires additional conditioning.
Moreover, players enhancing their power, recovery, Mobility, and strength will be a better option if you wish to play hockey in late spring.
We hope these efficient ways to improve your ice hockey training will contribute to becoming a strong and adept player. It will make you a player who can stay fit in both off and on-season of hockey games.