4 Tips For In-Season Training Success In Hockey

4 Tips For In-Season Training Success In Hockey:

1) You need to have a strong team spirit.

You need to believe in your teammates. If you don’t believe in them, then they won’t do their best during the season.

2) Have fun!

There are no rules when it comes to playing hockey, so there’s nothing wrong with having some fun while doing it!

3) Don’t get too caught up in the game.

Just enjoy yourself and make sure you’re always focused on winning!

4) Make sure you have a good diet before, during and after the season.

You will feel better if you eat healthy foods.

In-Season Hockey Strength And Conditioning Program:

The following is a detailed guide for those who want to train hard during the off-season. I’m going to share my experience with you guys, because I think it will benefit all of us.

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So let’s begin…

There are many different types of players out there. Some like to play defense or offense, others prefer to skate around the ice and shoot pucks from time to time, etc.

No matter what your style of play is, it is important to train each of your major muscle groups. This is especially true if you want to become a better hockey player. I’m going to break this down into two sections: off-ice and on-ice.

Muscle Group #1: Upper Body Pulling:

The first muscle group we are going to focus on is the upper body pulling group. Some of the muscles in this group include: posterior deltoids, trapezius, rhomboids, and mid-back muscles.

The best exercises for developing strength in these muscles include:

This is an advanced exercise. Please consult with your doctor before attempting.

1) Bent over barbell row: This is one of the best exercises you can do to strengthen your upper back.

It is especially beneficial for strengthening your rhomboids and mid-back muscles. Here is how you perform a bent-over barbell row:

a) Take a shoulder-width grip on the barbell. Your knees should be slightly bent and your lower back should always maintain contact with the bench at all times.

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b) Keeping your upper body straight, bend forward while pulling the bar up toward your lower chest/upper abdomen. At this point you should feel your back muscles working.

c) Slowly lower the bar and repeat.

2) Weighted chin-ups: This is another great exercise for strengthening your upper back.

With this exercise you will be focusing on your lats, rhomboids, and mid-back muscles.

a) Take a shoulder-width overhand grip on the bar. Bend your knees and cross your ankles so that your body hangs beneath the bar.

This will allow you to use your body weight to assist with the upward movement.

b) Keeping your elbows close to your body, pull yourself up until your chin goes over the bar. At this point you should feel your lats working.

c) Slowly lower yourself until your arms are straight. At this point you should feel your lats working as well as your mid-back muscles.

d) Repeat steps b and c.

3) Dumbbell Shrugs: This exercise will work the muscles at the very top of your back, directly behind your should blades.

Those muscles include the trapezius muscle.

a) Take a shoulder-width overhand grip on the dumbbells. Hold them at your sides and slightly bend your knees.

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b) Keeping your shoulders back, elevate your shoulders as high as you can. The overall effect should be that your upper back arches slightly.

c) Slowly lower the dumbbells back to their original position.

Muscle Group #2: Upper Body Pushing:

The second muscle group we are going to focus on is the upper body pushing group. Some of the muscles in this group include: pectorals, anterior deltoids, and triceps.

The best exercises for developing strength in these muscles include:

1) Barbell Bench Press: This is one of the most popular exercises for strengthening your pecs.

It also works your anterior deltoids and triceps to a lesser degree. Here is how you perform a barbell bench press:

a) Lie down on a bench and hold the barbell slightly wider than shoulder-width apart. You hands should be slightly wider than your shoulders.

b) Slowly lower the bar toward your chest without letting it touch your body. At no point during this exercise should your elbows move away from your body.

c) Push the bar straight up in the air until your arms are straight. At this point you should be squeezing your pecs as well as using your front delts and tris.

d) Slowly lower the bar to your chest and then back to its original starting position.

2. Push-ups: This is a great exercise for strengthening all the muscles in your chest, as well as strengthening your shoulders and tris to a lesser degree.

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Here is how you perform a push-up:

a) Get into a plank position with your body straight from head to toe.

b) Keeping your body straight, lower yourself until your chest lightly touches the floor.

c) Push yourself back up to the starting position. Repeat.

3) Dumbbell Flyes: This is a great exercise that will isolate and develop your pectorial muscles.

Here is how you perform this exercise:

a) Lie down on your bench and hold a pair of dumbbells at your sides.

b) Keeping your elbows close to your body, elevate the weights until they touch in the middle near the top of the movement. At this point you should feel your pectorial muscles working.

c) Slowly lower the dumbbells back to their original starting position.

Muscle Group #3: Upper Body Pulling:

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The third and final muscle group we are going to focus on is the upper body pulling group. Some of the muscles in this group include: latissimus dorsi, posterior deltoids, and trapezius.

The best exercises for developing strength in these muscles include:

1) Barbell Rows: This is one of the most popular exercises for strengthening your back and rear deltoids.

It also strengthens your traps to a lesser degree. Here is how you perform a barbell row:

a) Take an overhand grip on the bar so that your hands are roughly shoulder width apart. Your feet should be shoulder width apart with your knees slightly bent.

Your lower back should always maintain a natural arch.

b) Slowly pull the bar up toward your upper stomach while keeping it close to your body. At the top of the movement your arms should be completely straight.

c) Slowly lower the bar back to the starting position.

2) Dumbbell Rows: This is a great exercise that isolates your lats, and strengthens them without any help from other muscles.

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Here is how you perform this exercise:

a) Take a shoulder width grip on two dumbbells and let them hang at your side.

b) Keeping your knees slightly bent, bend forward at the hips without twisting or leaning to either side.

c) Draw the dumbbells up toward your hips but not higher than your shoulders. At the top of the movement your arms should be straight.

d) Slowly lower the dumbbells back to their original starting position.

3) Face Pulls: This is a great exercise that isolates your lats and strengthens them without any help from other muscles.

Here is how you perform this exercise:

a) Attach a rope to the top of a chin-up bar. Take a wide overhand grip on the rope and let your body hang with arms fully extended.

Your legs should just be barely off the ground.

b) Keeping your arms straight, pull the rope so that your hands come up past your head. Your face should touch the rope and then return back out in front of you.

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4) Shoulder Press: This is a great exercise that will strengthen and develop your deltoids and trapezius.

Here is how you perform this exercise:

a) Take a shoulder width grip on a barbell with your palms facing forward. Let the barbell hang at arm’s length in front of you.

b) Press the bar overhead until your arms are extended and the barbell is above your head.

c) Slowly lower the barbell back to arm’s length in front of you.

Those are all the exercises you need to get started on customizing your own weight routine. Remember, always start out light and slowly increase the weight as you get stronger.

Stay patient and disciplined and you will be maximizing your muscular potential in no time!

2) Consistency: As important as it is to focus on proper form, it is equally important to actually do the exercise in the first place. Many a program has been ruined by lack of consistency.

Now this does not mean walk into a gym and start throwing weights around randomly while watching ESPN in the corner.

Sources & references used in this article:

Changes in strength and power performance in elite senior female professional volleyball players during the in-season: a case study by MC Marques, R Van Den Tillaar… – The Journal of …, 2008 – cdn.journals.lww.com

Ice hockey training apparatus by E Riivald – US Patent 6,569,041, 2003 – Google Patents

Importance of body composition in the national hockey league combine physiological assessments by NA Chiarlitti, P Delisle-Houde… – The Journal of …, 2018 – cdn.journals.lww.com

From Kings to Giants: A History Ofice Hockey in Belfast, 1930-2002 by D Hassan – Sport in History, 2004 – Taylor & Francis

52-week hockey training by D MacAdam, G Reynolds – 2002 – books.google.com

Ability of preseason body composition and physical fitness to predict the risk of injury in male collegiate hockey players by JA Grant, A Bedi, J Kurz, R Bancroft… – Sports …, 2015 – journals.sagepub.com

Core stability training: applications to sports conditioning programs by JM Willardson – The Journal of Strength & Conditioning Research, 2007 – akot.com.ar