Five In-Season Training Mistakes

In-season MistakesBy Nunzio Signore (BA, CPT, NASM, PES, FMS)

With the hockey season going into the second half and teams fighting for playoff spots, it’s as good a time as any for athletes and teams (if they haven’t started already) to “re-up” their game by ramping up their in-season training.  In today’s post, I’ll go through 5 mistakes that I see during the in-season from a training standpoint.

1. Not Doing Any – Sorry, but this is absolutely number one. In-season training supports on-ice development. As teams go further into the season, diminishing physical capacity will make game time efforts harder and harder. For example, if a player can skate at a maximal speed of 20 mph, and he averages 15 mph at game time he is skating at 75 % of his capacity. As the season goes on, the athlete fatigues and now is able to skate at a maximum speed of 17 mph. This means that in order to keep up his game time average of 15 mph, he now has to skate at 88% of his capacity.  Thus, he will burn out quicker and be at a higher risk of injury. In-season training supports on ice development by keeping the athlete consistent from strength and conditioning point all season.

2. Performing “Sport-Specific” Exercises – During the season, performing exercises that mimic on ice patterns is like beating a dead horse, not to mention a recipe for over-use injuries. It’s better to avoid these patterns and focus on other areas not being stressed at game time. For example, hockey players rotate their hips and core approximately 100x per game. So avoid rotational core exercises and focus more on anterior core and lateral core stability.

(SL Board Body Saws)

 3. Over Doing It – Overdoing it during your in-season training can negatively impact on-ice performance at practice and during games. It takes a lot less stimulus to maintain strength (in-season) than it does to develop it (off-season). Sets should be reduced as should reps and the overall time of the workout.

4. Ignoring Mobility Work – As the season progresses players tend to get a bit “gritty” particularly in the hip and t-spine area. Incorporating mobility circuits into an in-season program will go a long way to help increase performance as well as reduce the risk of injury.

(Quadruped Add Mob)

5. Confusing Conditioning Protocol – Taking into account stoppages, the average One Minute shift involves approximately 12 sec. bursts. So, in-season conditioning (if done at all) should be done in similar fashion.

With in-season training, even once or twice a week will pay big dividends.

Please feel free to visit our “Elite Hockey” webpage by clicking here or stop by the gym and inquire about our hockey specific training.

The RPP Skaters Program is a complete top to bottom off-season protocol for ages 13+.  It is comprised of 8-week training programs, meeting 2x per week for a total of 16 sessions in each eight week cycle.  The programs begin in March and end in September just before the start of the new high school season.  Please register by clicking here if you are interested.

See you in the gym.