15 Aug 5 recommendations for training in the season
Despite the fact that many hockey players train hard in the gym during the summer period, not many are familiar with the full program of strength training during the season and its benefits. As a result, coaches and players often don’t attach much importance to training on the ground when the season starts.
Without an appropriate training program for hockey players lose strength and power, overwork faster, which negatively affects their results on the ice. In addition, maintaining lean muscle mass is a top priority throughout the season, as weaker and less prepared players are at increased risk of injury during power play.
Below we have prepared for you 5 recommendations for improving training during the hockey season.
1. Working with free weight
Athletes who do not perform a well-planned program of strength training during the season, become slower, weaker and lose muscle mass. The only way to prevent such consequences — intensive strength training using free weights throughout the season. Most of the exercises in the course of such training should be performed in approaches of 3-8 repetitions in the approach, special attention should be paid to exercises with a barbell, weights and own weight.
A common myth is that during the season, players must maintain the physical shape they have acquired outside the season. We totally disagree with it. There is no point in keeping fit as the main goal of training. This is possible for professional players, whose days are filled with matches, trips and other activities, and they have very little time to train on the ground. But if we are talking about beginners or players of youth teams who do not often take part in matches, here I strongly recommend intensive training to improve muscle strength.
2. Short and intense workouts
For maximum results in the gym, you should shorten your workout time; make sure your workouts are not longer than 45-60 minutes.
A break of a couple of minutes between sets will be optimal, as you have to regain strength before each exercise, which will test not only your body, but also the Central nervous system. We are talking about squats with a barbell on the chest, deadlift with a diamond-shaped neck, pull-UPS with a waistcoat or other weighting and bench press. But you can also run the lifts for training the gluteal and calf muscles, reverse thrust, stretching of back and abdominal exercises to accelerate the pace and reduce the time to recover.
Short and intense hockey workouts help stimulate the whole body, increase muscle strength without excessive fatigue.
Now that you’ve learned how to train properly, let’s turn to the reverse side of the question, which is extremely underrated — recovery.
We all know how important it is to sleep well at night, and how it affects the level of our energy and cognitive function over the next day, but despite this, many young hockey players prefer to play computer games NHL on PlayStation until late at night.
Positive results are those players who make the main bet on recovery tactics. Such athletes feel much better and achieve better results than those who neglect restorative tactics.
A simple way to sleep better at night is to sleep during the day. Take it as a rule to sleep for 30-60 minutes in the afternoon after a workout and a good lunch. During long and boring trips to the matches always try to sleep in the bus or in the hotel. Get quality earplugs and a pillow on the neck to disconnect from the outside noise and fall asleep faster.
Another good way to recover is regular massage, which I highly recommend to every athlete. A professional masseur will save you from discomfort and fatigue in the legs, shoulders and upper back, those problem areas that eventually cause inconvenience to all.
4. Maintaining mobility
Hockey season is exhausting. Bruises, bruises and sprains — this is a potential threat to a sports career, because physical injuries do not go unnoticed for hockey players.
Adversely affect the state of health restrictions in mobility, when an athlete plays hockey for months on end. The most common problems for hockey players — the restriction in the mobility of the hip and shoulder joints, which occurs as a result of the fact that the hockey player spends hundreds of hours in a semi-bent state, this is added to the limited mobility of the ankle due to the rigid structure of hockey skates.
The easiest way to deal with these problems during training is to perform corrective/mobile exercises both during the warm — up before each match and before each workout.
5. Reduce the number of endurance exercises
Many novice athletes play additional matches and go to additional training and sometimes four times increase the training time per week, some even manage to train twice a day.
To top it all, there are such old-school coaches who drive their athletes, especially when the team is constantly losing. Perhaps this tactic gave good results at a time when Gordy Howe and Bobby hull led the list of leading hockey players, but we do not recommend repeating the mistakes of the past and exhausting yourself with ADDITIONAL training, after which your results during the game will not be impressive.
Think carefully and weigh the pros and cons before you decide to include exercises on muscular endurance in your training program during an intense hockey season. An injured athlete who wants to prepare for the game and get in shape, or a hockey player who goes on the ice for a maximum of five minutes during the match, will not be prevented by additional endurance exercises. But if your goal is to achieve high results in late spring, then you better spend time on exercises that will improve strength, power, mobility and help the body recover.