Along with on-ice skill development training, off-ice strength and conditioning training is critical to the success of any hockey player.  With the proper plan, guidance and approach, off-ice strength and conditioning training can produce tremendous gains on the ice, while reducing the risk of injury.

With this in mind, Quest Hockey has teamed up with professional strength and conditioning coach Jeremy Hoy (@CoachHoy) of Finish First Sports Performance, to provide Quest Hockey players with access to his valuable services and insight.  We hope you enjoy the first of a series of Q & A blog entries with Jeremy detailing the importances of off-ice strength and conditioning training as it relates to hockey players.  If you have a question you’d like Jeremy to answer in a future blog entry, please email it to us at info@questhockey.com.

Jeremy Hoy’s Bio:

Pittsburgh based Professional Strength and Conditioning Coach, Jeremy Hoy, has a Master’s Degree in Performance Enhancement and Injury Prevention and Bachelor’s Degree in Exercise and Sport Science.  He is a certified Strength and Conditioning Specialist (CSCS) by the NSCA, a certified Performance Enhancement Specialist (PES) by the NASM, a certified Speed and Explosion (Power) Specialist by NASE. He is also USAW certified and FlexBand certified.

He has been physically and mentally developing hockey players in the Pittsburgh area since 2000, and has an extensive client list, ranging from mite players to major junior, college, professional and Olympic players.  He contributes as a performance writer to several sports websites, as a speaker and hands on instructor at annual sports performance clinics, USA Hockey clinics, USHL combines, and local hockey camps.

He is the head strength and conditioning coach for the Youngstown Phantoms USHL team, and the Robert Morris University Men’s NCAA Division 1 Ice Hockey team.  He is also the physical and mental performance consultant for many Pittsburgh youth hockey teams, both boys and girls.  

Question:

At what age should hockey players start working out off the ice?

@CoachHoy Response:

I recommend that hockey players, and all athletes for that matter, begin working out when they feel they are mentally ready.  I’ve had kids as young as 7 or 8 that were able to focus enough to learn a great warm-up routine for hockey dryland training that incorporated movements to help keep muscles and joints in balance and offset the demands of ice hockey.   Research has shown that many injuries occur because of imbalances, many of which result from poor posture, and/or imbalances stemming from over-use of repeated similar movement patterns (ie, skating, shooting, etc.).

There is a common misconception that kids shouldn’t weight train, and that every strength coach and performance training program only consists of weight training.  However, this is completely false.  It has been proven over and over again that progressive training programming is suitable for children, and this includes quickness drills, speed and agility training, weight training technique, bodyweight power training and jumping, and a whole lot more.

No matter what age, all training should progress from body weight exercises while learning technique, then on to adding external resistance as needed.  Children should typically stick to exercises where they do 8 or more repetitions. Does this mean that if a kid can’t do more than 4 push-ups or 4 pull-ups they should not do them?  No, this means that when they add external resistance to a movement (dumbbell, kettlebell, medicine ball, etc.), they should stick to 8 or more repetitions.

And, while I’m on this, let me just say quickly that HEAVY is a relative term.  I’ve had parents walk in and notice a 10 year old benching a 65 pound barbell.  They automatically say “I don’t want my kid lifting heavy weights like that kid.”  What they don’t realize is that the kid lifting the weight has been training since he was 8 years old, and he is doing 10 reps with 65 pounds, which is not heavy for him.  As a parent, I understand being cautious and making sure you find the right coach and program that will promote safety accordingly with your child.  But as an experienced and educated coach, I have found no issues or damage from using the research based training protocols and guidelines for training with children.  I could go on for pages about this subject, so I’m just gonna stop now, and if any parents or coaches have specific questions they can contact me and I’d be happy to answer their questions and address their concerns.

Question:

What exercises do you recommend for players who are just starting strengh and conditioning training? How often should they do them?

@CoachHoy Response:

For players just starting out, I recommend getting in shape doing exercises and movements in multiple planes (forward/backwards/side to side) and single and double limbed movements, plus jumping, squatting, throwing, pushing, and pulling.  I have several other suggestions, but I’m trying to keep this simple.  Start with these in mind, and you will be on the right track.  I would recommend 2-5 days, depending on age and depending on whether its in-season or during the off-season.

Jeremy Hoy has a fully equipped specialized training facility in Robinson township where athletes and fitness clients of all different ages and levels can be found working to improve their game and improve their mental and physical fitness.  More information can be found at www.finishfirstsports.com, or by calling 866-468-2231.  Finish First Sports Performance: Preparing athletes to perform their best when it matters most.