Fitness Training

An elite hockey player's off-ice training routine should focus on developing strength, endurance, power, speed, agility, and flexibility, in order to improve their overall performance on the ice.

Here are some key areas to focus on:

1. Cardiovascular Conditioning: Hockey is an endurance sport that requires players to maintain a high level of intensity for long periods of time. Therefore, it's important for players to engage in regular cardiovascular exercise such as running, cycling, or rowing to improve their endurance.

2. Strength Training: Strength is also essential for hockey players, as it helps them to win battles for the puck, maintain their balance on the ice, and generate power in their shots. Strength training exercises should focus on the major muscle groups, including the legs, back, chest, and arms.

3. Core Training: The core muscles play a vital role in hockey, as they help to stabilize the body and transfer power from the lower body to the upper body. Core exercises such as planks, Russian twists, and crunches should be included in an elite player's off-ice training routine.

4. Plyometrics: Plyometric exercises are explosive movements that can help to improve a player's speed and agility on the ice. Examples of plyometric exercises include jump squats, box jumps, and lateral bounds.

5. Flexibility: Hockey players need to be flexible in order to perform the wide range of movements required on the ice, including skating, stopping, and turning. Stretching exercises should be included in an off-ice training routine to improve flexibility and reduce the risk of injury.

Sample Training Schedule:

Training every day is not necessary or recommended for an elite hockey player, as rest and recovery are also essential for physical and mental health. The exact training schedule should be tailored to the individual's needs and goals, and should include appropriate periods of rest and recovery to prevent overtraining and injury.

A typical training program for an elite hockey player may involve strength training, cardio, and conditioning exercises. It is also important to include flexibility and mobility exercises to improve range of motion and prevent injury. The program should be designed to target the specific muscles and movements used in hockey, such as explosive leg power, quick lateral movements, and upper body strength.

For a 14-16 year-old elite hockey player, a sample weekly training schedule may look something like this:

Monday:

• Strength training (lower body focus)

   Example of a lower body strength workout for Monday:

1. Barbell Squats - 3 sets of 8-10 reps

• Start with a warm-up set using a lighter weight, then increase the weight for the following sets.

• Stand with your feet shoulder-width apart, and the barbell resting on the back of your shoulders.

• Keep your back straight, and lower your hips down towards the floor, as if you were sitting back into a chair.

• Make sure your knees don't go past your toes, and push through your heels to return to the starting position.

2. Romanian Deadlifts - 3 sets of 8-10 reps

• Start with a warm-up set using a lighter weight, then increase the weight for the following sets.

• Stand with your feet hip-width apart, and the barbell in front of you on the ground.

• Keeping your back straight, bend at the hips and lower the barbell towards the ground.

• Once you feel a stretch in your hamstrings, push through your heels to return to the starting position.

3. Lunges - 3 sets of 10 reps each leg

• Hold a dumbbell in each hand, and stand with your feet hip-width apart.

• Take a step forward with one foot, and lower your back knee towards the ground.

• Push through your front heel to return to the starting position, then repeat on the other side.

4. Calf Raises - 3 sets of 15 reps

• Stand on the edge of a step, with your heels hanging off the edge.

• Rise up onto your toes, then lower your heels back down towards the ground.

• You can hold dumbbells in each hand for added resistance.

Remember to warm up before starting this workout, and to cool down and stretch afterwards. It's also important to use proper form to avoid injury.

• • 30-45 minutes of cardio (such as running, biking, or rowing)

Tuesday:

• On-ice practice or game

Wednesday:

• Strength training (upper body focus)

Here's a sample workout routine for upper body strength training:

1. Bench Press - Lie on a bench, grip the bar with your hands slightly wider than shoulder-width apart, lower the bar to your chest, and press it back up. Do 3 sets of 8-10 reps.

2. Standing Military Press - Stand with your feet shoulder-width apart, grip the bar at shoulder level, and press the bar overhead. Do 3 sets of 8-10 reps.

3. Bent-Over Rows - Hold a barbell with an overhand grip, bend over with your knees slightly bent, and pull the bar towards your chest. Do 3 sets of 8-10 reps.

4. Pull-Ups - Grab a bar with an overhand grip, pull your body up until your chin is above the bar, and lower yourself back down. Do 3 sets of as many reps as possible.

5. Dumbbell Flys - Lie on a bench with your arms extended, slowly lower the dumbbells down to your sides, and then raise them back up. Do 3 sets of 8-10 reps.

6. Tricep Dips - Place your hands on parallel bars, lower your body down, and then push yourself back up. Do 3 sets of 10-12 reps.

7. Bicep Curls - Hold dumbbells in each hand, curl the weights towards your shoulders, and then lower them back down. Do 3 sets of 8-10 reps.

8. Skull Crushers - Lie on a bench with a barbell held over your chest, lower the bar down towards your forehead, and then press it back up. Do 3 sets of 8-10 reps.

Remember to start with a weight that you can lift comfortably for the given number of reps, and gradually increase the weight as you get stronger. Rest for 60-90 seconds between sets. It's also important to maintain good form and technique throughout the exercises to prevent injury.  Always use a spotter!

• Flexibility Training

Here's an example of a flexibility training:

1. Foam Rolling (5-10 minutes) - Focus on major muscle groups such as back, hamstrings, and quadriceps

2. Dynamic Stretching (10-15 minutes) - Leg swings, arm circles, walking lunges, high knees, butt kicks, etc.

3. Static Stretching (10-15 minutes) - Hold each stretch for 15-30 seconds, targeting major muscle groups such as hamstrings, quadriceps, calves, chest, shoulders, and back.

The sets and reps for flexibility training are a bit different, as it's more about holding stretches for a certain amount of time. Aim for 2-3 sets of each stretch, holding each for 15-30 seconds. It's important to stretch until you feel a slight tension, but not to the point of pain.

• 30-45 minutes of cardio

Thursday:

• On-ice practice or game

Friday:

• Conditioning exercises (such as sprints, agility drills, or plyometrics)

Here is an example conditioning workout for Friday:

1. Shuttle Runs - Set up cones 10 yards apart and run back and forth, touching each cone. Do 6-8 reps, resting 30 seconds between each rep.

2. Box Jumps - Stand in front of a box or bench and jump up onto it, landing softly. Do 3 sets of 8-10 reps, resting 45 seconds between each set.

3. Lateral Bounds - Jump sideways over an object (such as a cone or stick) and then back to the starting position. Do 3 sets of 10-12 reps, resting 30 seconds between each set.

4. Burpees - Start in a standing position, drop down into a push-up position, then jump back up and reach for the ceiling. Do 3 sets of 10 reps, resting 45 seconds between each set.

5. Sprint Intervals - Sprint at maximum effort for 20 seconds, then jog slowly for 40 seconds. Repeat for 10 rounds, resting 1 minute between each round.

6. Plyometric Push-ups - Perform a push-up, then explosively push up so your hands leave the ground. Land softly and repeat. Do 3 sets of 8-10 reps, resting 45 seconds between each set.

7. Agility Ladder Drills - Set up an agility ladder and perform various drills such as the two-foot hop, in-and-out, and lateral shuffles. Do 3 sets of each drill for 30 seconds, resting 30 seconds between each set.

8. Jumping Lunges - Lunge forward and jump, switching legs in mid-air so you land in a lunge with the opposite leg forward. Do 3 sets of 10 reps (5 per leg), resting 45 seconds between each set.

As with the other workouts, be sure to warm up properly and cool down with stretching afterward. Adjust sets and reps to your fitness level, gradually increasing intensity and duration over time.

• 1. 30-45 minutes of cardio

Saturday:

• On-ice practice or game

Sunday:

• Rest and recovery day, with light stretching or yoga as needed

Of course, the specific exercises and intensity levels should be adjusted based on the individual's fitness level and goals, and should be monitored and adjusted as needed by a qualified strength and conditioning coach.

Videos:

Our team has hand-picked and curated a selection of some of the best off-ice training videos available online. From strength and power exercises, to speed and endurance drills, we've got you covered. Our recommendations are made by experts in the field, so you can be confident that you're getting top-notch training advice. Get ready to take your game to the next level and dominate the ice!