Over the weekend I was able to catch up with an old hockey friend from Delaware and some of the Endeavor guys to watch the Flyers/Islanders game. The Flyers won, which means two things:

  1. They secured the 2nd place spot in the eastern conference going into the playoffs
  2. Anthony Renna, and the other two remaining Islanders fans, had to suffer through another disappointing defeat

(this is when Anthony politely reminds me that he watched the Isles win 4 consecutive Stanley Cup championships before I was born!)

…damn it

This is my favorite time of year. Our off-season training group starts to trickle back in and the playoffs are starting. In our area, this is also the time that youth programs have their tryouts, which means this is an emotional time of year for youth players and parents. Some will finish the tryout process happy with how they played and the team they’re on for the following year; others will be upset with getting cut and will blame “politics” (sometimes rightfully so) for their misfortune.

Getting cut is not an easy thing to go through. I know; I was cut from multiple teams going up through the youth ranks. Some of those years I thought I was clearly better than a handful of the kids that made it; other years I knew I could at least be competitive with those kids. I say this only to point out that I’m not unsympathetic to the players that draw the short straw. With that said, I think too many players let a bad tryout experience or bad interaction with a coach typecast them as a certain type of player, which usually has a negative effect on their confidence.

As I’ve said in the past, success at the youth level is great for confidence but inter-player comparisons at U-14 levels is somewhat of an apples-to-oranges comparisons. For any given development situation, the kids that mature faster are always going to stand out as “better”, but won’t necessarily maintain that advantage over the long haul. Regardless if you’re over-sized or under-sized, exceptionally skilled or new to the game, respected for your speed or known as the slow kid, until you get paid to play (and even through that point),

YOUR GOAL SHOULD ALWAYS BE CONTINUOUS IMPROVEMENT!

Making or getting cut from any specific team doesn’t change the goal. Either way, players should be looking for areas they can improve on and actively working to do so. This idea of continuous improvement is known as “kaizen”. Kaizen is a Japanese term that I heard Dr. Steven Norris mention in his USA Hockey American Development Model presentation on Long-Term Athlete Development. I first came across the word while listening to a presentation from internet marketing expert Mark Joyner, and it’s stuck with me ever since.

I think kaizen highlights something that most of the hockey world still views the wrong way. One of the things that really struck me about Dr. Norris’ ADM presentation is how similar his message was to Mike Boyle’s and Brian Burke’s, despite the three of them having little involvement with each other professionally. In youth hockey, there is an over-emphasis on labeling kids as either talented or un-talented at insanely young ages. I don’t mean insanely young like 4 (although this is insane); I mean insanely young like 14.

The message that this practice sends is that certain kids were blessed with some sort of hockey playing magic and have a real shot at playing higher level hockey, and the others weren’t and really don’t stand a chance of making it anywhere.

“A person can succeed at almost anything for which they have unlimited enthusiasm.”- Charles M. Schwab

Yet, there are countless athletes that defy these odds ALL the time, to the point that it’s hard to consider it defying the odds at all. In fact, the idea that “talent” even exists has been rightfully questioned. Our belief in the concept of talent is what perpetrates it, and the “star” athletes that we think have natural ability almost always have SICK work ethics and put in incredible amounts of time away from the spotlight.

Natural talent? Crosby is recognized by everyone that crosses his path for being one of the hardest working hockey players in the history of the sport.

You’d be amazed at how much better “untalented” players get when they start practicing on their skills sets regularly under the supervision of a coach that understands how to introduce appropriate skill progressions. Coming back to the Boyle, Burke, Norris trifecta, an underlying message to all of their presentations is that we need to stop viewing youth hockey players through an NHL scouting eye, and start encouraging them to have fun and improve constantly.

Whether you made the team you wanted or not, your focus should be on kaizen. Development is a marathon, not a sprint. The players that continually take steps in the right direction are inevitably the ones that succeed over the long-run. The players that lean on their success at young ages inevitably fall victim to mediocrity at higher levels. We’ve had a dozen kids make NCAA Division I commitments over the last year, and they all did it the same way: Be patient, work hard, continually progress. That’s the formula; players need to stick to it, regardless if they make the peewee or bantam team they wanted or not!

To your success,

Kevin Neeld

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I have to run a training session (another decade-long groin pain case that has magically resolved itself with some focused training) in a few minutes so I’m going to keep this short and sweet today.

Plus, I’m probably going to need a few minutes for another Icy Hot bath. Still a bit sore from Wednesday’s lift:

On to this week’s content…

Darryl Nelson added an AWESOME video from Dr. Steven Norris from one of the ADM seminars. I’ve said in the past that USA Hockey is doing all the right things right now with their American Development Model; they have all the right people providing information to their organization. Every time I get access to one of these videos I watch it 3-4 times and take notes throughout. I’m only about 20 minutes in to this one, but I can already tell it’s one of the most-see videos.

A few of the messages that really stood out to me so far:

“Every idiot, including me, can organize a competitive schedule. That tells you NOTHING about the program.”

This really speaks to the marketing strategies some youth and tournament programs use and highlights the need to look at what coaches are doing to DEVELOP players, not just showcase them.

“Be patient while all hell breaks lose during puberty.”

I’m becoming known now for saying that testing youth is a senseless practice and shouldn’t be done. Whether we’re talking about hockey performance or overall athleticism, the fact is that every kid is going to develop at different rates and the adolescent years are especially volatile in this regard. This is ANOTHER reason why players shouldn’t get discouraged if they don’t make the PeeWee team they want. You see a lot of dominant peewees (U-12) that are mediocre midgets (U-18); early developers stand out at young ages. Keep doing the right things and you’ll win out over the long run.

I have a lot of notes (already), but one of the ideas that jumped out at me was that for the first 10 years of life, kids learn best through demonstration, and even better when this demonstration is performed by someone in close proximity age-wise to their peer group. In other words, a 10-year old will learn better from watching a 12-year old demonstrate or perform than he would from watching Ovechkin or Crosby. This is probably why so many athletes benefit from having an older sibling that is competitive in the same sport, and highlights an idea I’ve been pushing on you for years-GO WATCH GAMES AT THE NEXT LEVEL! Whether it’s a Tier II player watching a Tier I game at the same age level or a Tier I player watching a Tier I game at the next age level, the important thing is that players are getting exposure to what lies ahead. It’s not just about preparation; it’s about idea generation, and mental rehearsal.

Like I said, I’m only 20 minutes into the video. I’m sure there will be more great stuff throughout the rest of it. Check it out for yourself!

Watch the video here >> Long-Term Athlete Development from Dr. Steven Norris

Sean Skahan added Phase 2 of his ACL Rehab program to the site. Always great to see what someone with Sean’s experience is doing to bring a player back from one of these injuries. Seeing “return to play” programs can also shed some light on things we can do to avoid the injuries from occurring in the first place.

Check it out here >> ACL Rehab Phase 2 from Sean Skahan

Lastly, my friend Dennis Adsit asked a great question (rather, a series of great questions) on the forum about the idea of restoring proper hip function after the season. Definitely worth a few minutes of your day to read the responses.

That’s a wrap for today! If you aren’t a member yet, shell out the $1 to test drive Hockey Strength and Conditioning for a week. If it’s not the best buck you’ve ever spent, I’ll personally refund you!

To your continued success,

Kevin Neeld

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After my post last week on Weight Gain for Hockey Players, I got an email from a parent with a great question/situation that I think you’ll be interested in. This is a classic example of a parent really wanting to do the right thing, but not necessarily knowing the best direction to go.

Question:

Hi Kevin,

I found all this information very useful, thank you. We will try the smoothies. My son is 11 years old 4’6 and weighs 63 lbs so he is on the small side with height & weight. Right now he plays roller hockey and will be moving up to the 14 & under league next year, where some of the kids are like 120lbs, which made us consider not letting him play unless he gained a certain amount of weight. Do you know what a safe weight for him to play with those kids would be? This summer he will play for an ice hockey team which is 12 & under with light checking. He also is going to be competing in the State Wars Roller hockey, so he really does not have an off season this year.  Due to the high level of activity it has been very hard for him to gain any weight.

He has started consistently drinking a 8oz muscle milk drink on a daily basis & eating a carb supreme bar along with meals.  This has been a struggle because he is a very picky eater. He is going to start a work out program to help build muscle but we are still trying to figure out the best work out plan for him.  He wants to start working out with weights, how much should he lift (weight wise)? We do not want injury to be caused during this process. Thanks Again

Response:

Thanks for the email. To start, I don’t think it’s possible to really give a “safe weight” recommendation. At every level there are exceptions to this. As I mentioned before, We had a player dominate at the U-18 Tier I level at around 117 lbs, and he’s not that exceptional of a case (meaning other extremely light players also do quite well at that level). I consider this an unsafe weight at this level, but he didn’t have any problems. Similarly, you’ll get 200 lb players at this level that suffer contact related injuries. It really depends on the type of player your son is. If he has outstanding vision and is abnormally good at anticipating and avoiding contact, he can get away with playing at lower body weights. If his vision and/or speed are more average than he may be at a greater risk. At 11, light contact shouldn’t cause too much of a problem, but it’s a good time to start taking steps to help him put on weight so that he doesn’t have problems when he’s 16.

Most kids are picky eaters, but they’re picky eaters for different reasons. I think in many cases kids are picky eaters because we allow them to be. As parents/coaches, it’s our job to understand the importance of nutrition and eating certain foods and to explain it to kids in a way that makes them want to eat better. Nothing turns kids off more than being told to eat foods that don’t taste good “because I said so.”

Because if you don’t eat this, I’m going to murder the Easter Bunny.


I understand this can be a frustrating process, but it’s important. Find ways to explain the importance of certain foods to your kids in a way that will make them WANT to eat foods that may not be the best tasting. A couple examples:

  • Drinking water can help make you faster, stronger, and better conditioned than you are now. It can even help you make you smarter, which will help in school and in making better decisions on the ice. (Because just about everyone is dehydrated chronically, becoming adequately hydrated with water will remove the performance decrements related to dehydration).
  • Eating salmon will help you build muscle, get stronger, and stay lean. It’s the perfect hockey protein. (High quality protein and omega-3 source-provides a number of benefits that more serious athletes will be interested in).

These are just two examples, but you can put a positive spin on anything-spinach, broccoli, meatloaf, etc. All of these foods have some benefit that will help make your kids healthier and better players. Find out what motivates your kids and put a spin on foods that appeals to their motivation.

The other side of this is that, and I hate to say it, some people are just BAD cooks. The best thing any parent (and kid for that matter!) can learn to do is cook. Use a lots of spices; learn different ingredient combinations. When I was younger, I hated raw broccoli, but I looked forward to it when it was lightly steamed and accented with melted cheddar cheese. Spices can do wonders for masking the sharp taste of vegetables, and therefore in making them more appealing to “picky eaters.”

Lastly, you’re the parent, MAKE them eat the right way. It’s important to do everything you can to educate your kids on the benefits and importance of healthy eating and to try to find ways to make doing so an pleasant experience. Ultimately though, you’re the parent and you decide what they eat, not the kid. If you’ve tried a lot of options and they just don’t “like” anything, then too bad-make them eat it. You’re in charge and it’s your responsibility to do what’s best for your kids.

No parent in their right mind would say, “I know Billy has been smoking more crack than usual recently, but he REALLY likes it!” Yet with aspects of nutrition, parents are little more lax in enforcing what their kids should be doing. This may seem like a lopsided analogy, but foods, like drugs, elicit profound physiological reactions that affect EVERY aspect of how we develop and perform, including hormone production, energy levels, hunger, and body composition. Kids will thank you in the long run for doing what’s right over doing what’s popular.

As a finale for this long-winded response, I don’t encourage most kids below around 14 to take supplements like protein bars and weight gain shakes. I don’t think there’s any evidence to really suggest these things are bad at this age, I just think it sends an incomplete message. The goal should be to develop proper eating habits first, then SUPPLEMENT those second.

Every GNC Employee Ever: “Everyone should be taking NO2. I read in a magazine that it’s patented super-anabolic-testosterone-blasting blend will give you 60 lbs of muscle in 2 days or less. It’s gotta be true. You’ll be the strongest kid on your playground!”

I wish GNC would just go away…

I didn’t forget about the “how much weight should he lift” question. There isn’t an absolute weight that could be deemed safe or dangerous. I know doctors will throw numbers out sometimes, but they’re really quite arbitrary. The internal effect to the body of external loading will differ depending on the exercise. Your best bet is to teach him basic movement patterns like squats, lunges, push-ups, inverted rows, front and side planks, and glute bridges, and progress him in resistance as he demonstrates that he can perform the movement perfectly without any external load. In other words, groove the pattern, then load it slowly.

I hope this all makes sense. I know there’s a lot here, but the big take home messages are:

  1. Teach kids how and why to eat healthy
  2. Find cooking methods that make this a reasonably enjoyable process
  3. Make them eat the right foods, even if they don’t want to

To your success,

Kevin Neeld

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Thank you to all of you that reached out to say happy birthday on Wednesday. Thanks to you, I beat Emily in the “how much does the world care about your birthday facebook challenge” for the third consecutive year!

It means a lot to hear from you…and some of my old friends that I haven’t heard from in over a decade (the power of facebook I guess). That’s probably the first sign of getting old, when I can say things like “I haven’t done that in over 10 years.” Every year a few people will joke about doing a deadlift in my honor or having a protein shake for me. As if my entire personality can be summed up by hockey, lifting, and protein shakes.

Is this all I am to you!

…Actually I guess that’s pretty dead on!

On top of Wednesday being an international holiday, this has been a good week. As you read this, David and I are on our way up to North Jersey to spend some time learning from Perry Nickelston, then are heading over to White Plains, NY to hang out with Anthony Renna. I’m really looking forward to catching up with these guys, and just getting out of Philadelphia/South Jersey for a few hours.

It’s been a great week in Hockey Strength and Conditioning too.

Sean Skahan posted a series of videos of players of his at different levels performing hang cleans. If you’re familiar with the exercise, which I suspect many of you are, you may not think this is as interesting as I did. The thing I really liked about these videos is they show that every player is a little different. I haven’t talked to Sean about these guys, but I suspect that they have different training ages and range of motion limitations (as all players do). Not every one of these videos was “text book” (although none were bad by any means), but it doesn’t matter. The goal of hang cleans is to generate explosive vertical power, safely. For non-Olympic lifters, it’s only important that the “catch” part of the lift be sufficient to not cause injury. I think strength coaches can “throw out the baby with the bath water” and over-emphasize technical aspects at the expense of the physical quality being trained, especially in these complex lifts.

Check it out here >> Hang Cleans from Sean Skahan

I really liked the new article from Darryl Nelson. He did a great job of outlining why the strategy that the OVERWHELMING majority of youth players take is GROSSLY misguided and uses a really great analogy to do so. I’d file this in the “must-read” category. Darryl has been very successful in helping move players from the high school to Division I and professional ranks. There’s a reason why!

Check it out here >> Strength Training Fundamentals from Darryl Nelson

Lastly, I added a 2x/week Early Off-Season Training Program. This is a program I wrote for our players at Endeavor that started training with us again immediately upon the conclusion of the season (in some cases, the very next day).

Check it out here >> Early Off-Season Training Program (2x/week)

That’s a wrap for this week. I’ll be back in a few days with some more great hockey training content for you. Remember, today is THE LAST DAY to save $70 on my Premier Hockey Training Program! This weekend I’m going to be going through all of the applications and contacting people about whether or not they’re the right fit for the program. A few spots have already been taken, so this is your final opportunity to reserve a spot!

Click Here for the best in Hockey Strength and Conditioning

To your continued success,

Kevin Neeld

P.S. Try HockeyStrengthandConditioning.com for 7 days for only $1! It’ll be the best dollar you’ve ever spent.

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The other day I outlined the approach I take in designing off-season training programs at this time of year (Early Off-Season Hockey Training). To reiterate, this is the time of year to focus on restoration and re-integration, NOT on “performance”. The other thing that most players need a refresher on is nutrition. It seems that “normal” nutrition habits for hockey players has gotten exponentially more abysmal since I played (and it was bad then!).

I got an email a while back from the mom of a player I used to give on-ice lessons to years ago saying that many of the other parents on her son’s team would stop to get their kids donuts and Red Bulls before games! Yes, Red Bull gives you wings. Unless you’re 10, then Red Bull gives you heart palpitations and anxiety attacks. Nothing says teaching proper eating habits like 100% simple sugar and heavy-dose stimulants. What the hell. Give them a Spike. “You know-I just don’t understand why Attention Deficit Disorder has been on the rise in the last 10 years. What about pumping my children full of sugar and stimulants, letting them play technologically advanced video games, and sufficiently ignoring them so they can spend their remaining time listening to music while playing with their iPhones would impair a young developing adolescent’s ability to focus single-mindedly on one task?”

Idiots.

…deep breath…

Anyway, a few minutes ago I was saying something about nutrition. Most youth players have the intention of putting on weight during the off-season. For some, this will come quite naturally. Once they start training hard, they’ll naturally start eating more and the weight piles on. For others, it can be more difficult. Having dealt with dozens of these players over the last couple years, most claim they “eat all the time” and most…well…don’t eat all the time. As I’ve said in the past, if you have the frame of Gumby, you don’t eat enough. It’s that simple.

I don’t know why I can’t put on weight. I eat ALL the time!

What’s less simple is finding a middle ground to help get these players eating more. Many are picky eaters and have a hard time getting in enough calories because of that. The typical recommendations I’d make to someone curious about how to eat better (and more) don’t work in these cases. Almost without exception, though, these players will suck down smoothies once I give them the recipe. There are infinite variations to this, but the idea is still always the same:

  1. Find a flavor combination that the player will like (dare I say…look forward to?)
  2. Mix in healthy ingredients that they can’t taste
  3. Double, triple, or quadruple the recipe based on how emaciated the players frame is (the more dire the weight gain need, the more calories per smoothie and the more smoothies they should drink)

The Recipe
If you know me personally, you know that I don’t count calories and I don’t measure anything. My morning and post-workout smoothies are thrown together haphazardly based on how hungry and/or distracted I am at the time. My friend Brian St. Pierre, however, is much better about giving more “defined” recipes. This is a smoothie recipe that I’ve never gotten any “guff” about. It seems that Brian developed a universally appreciated smoothie recipe.

Brian’s Chocolate Peanut Butter & Banana Smoothie

  • 8 oz unsweetened chocolate almond milk
  • 1 scoop chocolate protein
  • 1 banana
  • 1 tbsp milled flax seeds
  • 1 tbsp cacao nibs
  • 1 tbsp natural peanut butter
  • ice cubes

Nutrition Information: 435 calories, 29 g protein, 18 g fat, 42.5 g carbs, 10 g fiber

This is pretty similar to what my smoothies look like, but I at least double all the ingredients and use whole milk instead of almond milk, and add in what I’d estimate is about 1 cup of frozen mixed berries.

Kevin’s Frankstein Version of Brian’s Chocolate Peanut Butter and Banana Smoothie

  • 16 oz organic whole milk
  • 2 scoops chocolate protein
  • 2 bananas
  • 2 tbsp milled flax seeds
  • 2 tbsp cacao nibs
  • 3 tbsp natural peanut butter
  • 1 cup frozen mixed berries

Nutrition Information: >1200 calories, >60 g protein, >36 g fat, > 90 g carbs, > 20 g fiber

Obviously all nutrition facts are just very loose estimations, BUT the point is that most hockey players fail to put on sufficient weight in the off-season because they can’t stomach eating as much food as they need to. If you take my smoothie recipe from above and drink two of them per day on training days and 1 per day on non-training days, on top of eating all the other foods you normally would, that’s another 1,200-2,500 calories per day, packed full of other quality nutrients. so if you want to look less like Gumby and more like this guy, start taking down smoothies for breakfast and after your training sessions.

Good acceleration angle

To your success,

Kevin Neeld

P.S. Tonight is your last chance to save $70 on my Premier Hockey Training Program!

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Kevin Neeld

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