Why Strength and Conditioning Are Essential During the Hockey Season

As the hockey season ramps up, many players and coaches prioritize on-ice skills, as they should, but often overlooking the importance of maintaining a structured strength and conditioning program. However, in-season training is vital for sustaining performance, preventing injuries, and staying strong all the way to the playoffs. In this post, we’ll explore why strength and conditioning should be a included in your weekly routine throughout the hockey season.

1. Maintain Strength and Power

Hockey is a demanding sport that requires strength and explosive power. Without consistent strength training, athletes can experience a decline in power, which negatively impacts speed, shot , and overall performance.

Scientific Insight: Strength and power are developed through neuromuscular adaptations, which need to be maintained year-round. Compound movements, like squats and deadlifts, help preserve muscle mass and ensure you’re still able to deliver strong hits and make powerful plays.

Tip for In-Season Strength Training: Incorporate lower volume but high-intensity weightlifting sessions. This approach minimizes fatigue while keeping your muscles engaged and ready for peak performance.

2. Prevent Injuries

The risk of injury increases as the season progresses, especially when players face fatigue from frequent games and practices. Strength and conditioning programs can help prevent injuries by reinforcing joint stability, maintaining muscular balance, and improving overall body mechanics.

Exercises targeting stabilizer muscles, such as the hips, core, and shoulders, are critical for injury prevention. Strengthening these areas ensures you can withstand the demands of hockey and recover faster from impacts.

Example Exercise: Banded lateral walks help strengthen hip abductors, reducing the risk of groin and lower-body injuries common in hockey.

3. Enhance Endurance and Recovery

In-season conditioning focuses on maintaining cardiovascular fitness and enhancing recovery between games and shifts. Incorporating aerobic and anaerobic workouts can improve your ability to sustain high-intensity efforts throughout a game.

High-intensity interval training can optimize anaerobic capacity, while aerobic sessions support efficient oxygen delivery to muscles, aiding in faster recovery.

For example: Try performing interval bike sprints for 20 seconds at maximum effort, followed by 40 seconds of light pedaling. Repeat for 10 to 15 minutes to build endurance mimicking hockey shifts.

4. Mental Toughness and Confidence

Physical strength contributes to mental toughness on the ice. Knowing you’ve maintained your strength and conditioning during the season can boost your confidence, especially in high-pressure situations. It also helps fight mental fatigue, keeping you sharp as the season progresses.

5. Recommended Frequency

2-3 sessions per week is generally a good target during the hockey season. Here’s how it can be structured:

2 Sessions per Week (Maintenance)

• Focus: Prioritize full-body workouts that maintain strength and power while emphasizing mobility and injury prevention.

• Schedule: Ideal for weeks with a heavy game schedule, allowing for adequate recovery

3 Sessions per Week (Performance Focus)

• Focus: A more well-rounded approach, still focusing on strength and power but also including conditioning and recovery work.

• Schedule: Best for weeks with fewer games or lighter practice loads.