Off-season planning can be daunting for a hockey player, especially without guidance from a professional. Even if you are working with an athletic trainer or strength coach this off-season, you are still in the driver’s seat of your own success. Here are three simple things you can do to make sure you are prepared come September.
Single-leg strength: This cannot be emphasized enough, so we’re going to do it again right here. Training on one leg often means lowering the weight, but the payoff is worth it. Single-leg strength is the foundation for on-ice stability, stride power, and reducing injury risk.
Hip mobility: hockey hips take a beating — that’s no secret. The off-season is the perfect opportunity to address lingering aches and pains while also preparing your body for the demands of the upcoming season. Incorporate a few mobility exercises, like hip 90/90s, a few times each week.
Isometric training: A lot of programs heavily focus on lifting as much weight as possible. Isometric exercises are often overlooked, but they pack a powerful punch. They can help reduce injury risk by improving tendon health and increasing joint stability, while also improving neuromuscular control, muscular endurance, strength in specific ranges of motion, and overall strength.
The off-season does not need to be overly complicated to be effective. Focusing on the basics can set you up for a healthier, stronger, and more productive season ahead.