Strength Training

Most people would agree that being physically fit is important for youth hockey players. For this reason, coaches often enforce regular exercise, especially cardiovascular training. And, while cardiovascular training is a great thing, it, alone is not enough. Young hockey players should also regularly be engaging in strength training, which has many benefits.   

A Bigger Presence

Most people think of people who regularly strength train as being “jacked” or very bulky. And, while regular training doesn’t necessarily have to turn young players into huge hunks of muscle, it can make them bigger and more imposing on the ice.

While looking frightening is definitely a good way to scare off the other team, that’s not the only benefit of building muscle and getting bigger. Larger, more muscular players will have more force and momentum on the ice, which can help in pretty much every aspect.

Improved Skating

Strength training might not seem like it would be important for skating, but it is.

When a player regularly engages in strength training, that will improve his or her endurance, which can translate to being able to skate for longer periods of time

Plus, increased strength can also help to increase stride length and stride frequency, making for better, faster skaters. This, in turn, creates better, faster hockey players.

Injury Prevention

One final, nice thing about regular strength training is that it can make players less likely to get injured on the ice.

To begin with, their muscles are worked more regularly than someone who doesn’t strength-train, which makes it less likely for them to experience strain due to on-the-ice moves.

Furthermore, as players become bigger and stronger, their muscles get better at dissipating impact from things like falls and body checks. This adds in an extra layer of protection from injury.

In all of these ways, strength training can be very helpful for young hockey players, which is why it’s so strongly recommended.

Strength Training for Young Hockey Players

One thing parents and coaches often wonder about is whether or not strength training is a worthwhile pursuit for youth hockey players. There are actually quite varied schools of thought on this.  

Some people think strength training isn’t necessary or safe for young hockey players. However, that’s really not true. As long as strength training is done correctly, there is no reason that it has to be dangerous for young athletes. It won’t stunt their growth or cause them to bulk up in huge amounts. What it will do, however, is provide several solid benefits.

 

In fact, it’s for this reason- the benefits- that strength training is recommended by most professionals even for the youngest hockey players.

The Benefits of Strength Training

So, you may be wondering, what are the benefits of regular strength training for kids, young hockey players specifically?

It turns out that there are plenty. Kids who engage in strength training on a regular basis will reduce their risk of injury on and off the ice by building strong muscles. Strength training also helps young athletes to maintain a healthy weight while improving bone density and endurance.

Strength training is healthy and beneficial, so there’s no good reason why young athletes shouldn’t take part in it.

How Should Kids Engage in Strength Training?

If the young hockey player in your life is ready to start strength training, you’ll be glad to know that there are all kinds of good exercises worth trying. Contrary to popular belief, there are more ways to strength train than just by lifting weights.

Fun exercises for kids to try include:

l  Burpees (they also count as cardio!)

l  Planks

l  Push-Ups

l  Squats and jumping squats

These are just a few of many excellent (and fun) strength training exercises for kids. There are many others kids can try as well as online videos and other resources for how to do new exercises.

The bottom line is that no matter which exercises a child does, strength training is a good thing and worth incorporating into a regular workout routine.

Sprints and Jumps for Better Hockey Players

When most people think of what makes a strong skater, they think of someone who has good balance and who is light and quick. They don’t typically think of someone who is a good jumper, but, believe it or not, studies have shown, time and time again, that athletes who can jump high tend to be better skaters. The same also holds true for athletes who are good, fast sprinters.

As such, it might not be a bad idea to add in some sprints and jumps to your hockey training regimen. Of course, that is not to say that you should do away with strength training; that is important for young players too since it will make them stronger and protect their joints. However, adding some sprints and jumps in with the strength training exercises definitely isn’t a bad idea.  

While there are all kinds of ways to add jumps into your routine, most of the jumps that you incorporate should look, to some degree, like skating. Any jumps should involve bent knees with the thighs parallel to the ground, and abduction, which, just as in skating, involves thrusting to the side using the hips.

As for sprints, adding in a few short sprints, around 15 meters each with maybe a few longer ones thrown in, is all you need to do. If you make sure that your players are starting their sprints while facing to the side with their feet perpendicular, this will help to make the move more amenable to good skating.

While it isn’t extremely common to see hockey players doing sprints and jumps, it should be. These moves not only provide good cardiovascular exercise and increase endurance, but they are also great at turning young hockey players into better skaters and, by extension, better athletes.

PreGame and PrePractice Stretching

If you go to a professional hockey game, you will likely notice that the players stretch before the game and sometimes even in the middle of it. That’s because stretching helps to alleviate pressure and protects the body from injury and strain. And it’s not just adult hockey players who need to stretch either. No, it’s equally important for your younger hockey pro!

    Sometimes, the coach will lead a “stretching session” before a game or practice. If not, though, it’s important your child stretches, warmed up, and ready to go. While just about any stretch is a good stretch, there are certain areas you definitely don’t want to skip.

For starters, doing lunge stretches to stretch out the hip and the groin area is vital. Sitting down in a cross-legged position and pushing the knees down to the floor is also helpful for stretching out these areas. Simple knee bends with leg extensions help as well. Not doing these stretches can easily lead to sore, pulled muscles after a game or practice.

Bending over and touching the toes is a simple but important stretch too. It will get those hamstrings, which your child will call on as he or she skates, limber and ready to go. It’s also wise to stretch out the stomach and back for good posture and no pain during the game.

Make it a habit to do some good, thorough stretching prior to stepping in the rink. Your child’s body will be stronger and better for it.

Related articles

• 5 Stretches to Help Improve Your Posture (news.health.com)