Put your hockey stick down for a few weeks. Recharge and work on overall fitness levels and total body strength & conditioning.

We have officially reached the off-season; hockey has come to an end and with that comes a bittersweet feeling. Many players never want the season to end. Knowing that hockey is over, and their team will never be exactly the same moving forward, can be challenging for many. However, it’s an important time to celebrate the year’s accomplishments, reflect on growth and development, and look forward to what a new year might bring.

The off-season is an integral part of an athlete’s lifestyle and should be valued as such. It is a time to rest. A time to recharge. A time to focus on other sports and hobbies. All this can be done whilst still maintaining overall fitness.

The number one concept to the off-season is rest and recharge. All athletes need a break. Hockey players are no exception. Whether they know it or not, taking at least a few weeks to hang up the skates is crucial. There is nothing wrong with playing spring/summer hockey or attending camps; simply make sure to take a decent break at some point during the off-season. This will help prevent burnout and injury, and it also helps rekindle the passion for the sport. You can’t miss something until it’s gone and this is an important feeling for players to experience.

By taking a break from hockey, players have the opportunity to focus on other sports and hobbies. Being a multi-sport athlete is incredibly powerful. Playing other sports helps to develop speed, agility, hand-eye coordination, and increase overall game sense. Not only does this improve a player’s physical fitness, it also helps mentally. Being outside, creating new friendships, and making time for other things they love are extremely important to a player’s overall health and well-being.

Throughout the off-season, maintaining fitness levels is important to be prepared for season start-up. This can be done in a variety of ways. Cross-training with other sports is a great way to maintain fitness. As mentioned, other sports can help develop those important skills that can be transferred to the ice. Other sports also help strengthen areas of the body that hockey doesn’t focus on. For example, your body uses different mechanics when throwing a lacrosse ball versus shooting a puck.

Hitting the gym or planning home workouts that focus on cardio, strength, speed, and agility can also be impactful to maintaining fitness levels. These don’t have to be grueling weight lifting workouts. Riding a bike, going for runs, hiking, kayaking, etc. are all great examples of getting outside and working on physical fitness. Even taking time to stick handle or shoot pucks in the driveway helps to maintain strength and coordination.

The key to the off-season is being consistent and purposeful. Making a workout routine can be a great tool to keep accountability. Depending on age, having 3-5 training sessions a week is all that’s needed. Nike training is a great tool to use for at home workouts with minimal space or equipment. These workouts include a mix of cardio and strength exercises.

You can use these workouts to build into your schedule for a well-balanced training plan. For example, run three times a week and do strength workouts on another two. Plus, remembering a day to stretch is super important! Yoga once a week is my personal favourite. For a greater challenge, try yoga at the beach or on a stand-up paddleboard!

Again, consistency is the key, so write out a plan and stick to it as best you can.

In summary, it is important to focus on overall fitness levels and total body strength and conditioning during the off-season. Enjoy switching gears and trying something new. Most importantly, have fun and take some time to recharge! The off-season goes by quickly and I promise, the next hockey season is waiting for you just around the corner.