This is the 3rd and final segment of our “Youth Hockey Training Blueprint” series. Make sure you check out Part 1 and Part 2 if you haven’t already!

Building the Training Session

The primary training purposes at each level can also be used to construct a training session template. Templates are helpful in dictating the flow of the training session. It is often the case that the facility is (or should be) set up so that athletes move from one area to the other. Especially with relatively large groups and overlapping training schedules, it’s important that suboptimal space is used efficiently. Using a training template that is designed using a logical progression through physical qualities (e.g. power before conditioning) and driving the flow through the session is a great starting place. It also provides a means of replacing exercises if equipment is not available. For example, if “C1” on a program is a suspended row, and the suspended row handles are unavailable, you can return back to the template, which would read either “Upper Body Pull” or “Horizontal Pull” and swap it out for a similar exercise. Similarly, understanding the intended physical quality or pattern will help make it that much easier for a coach to instantaneously regress or progress an exercise based on an individual player’s needs.

In our case, we utilized the following templates:

GROUP A (’02’00)

Template

1. Dynamic Warm-Up
2. Sprint
3. Jump
4. Basic Movement
5. Reactive Game
6. Basic Core
7. Stretch

GROUP B (’99-’97)

Template

1. Foam Roll
2. Static Stretch
3. Dynamic Warm-Up
4. LB Push
   1. Pair UB Pull
   2. Pair Glute
5. LB Pull
   1. Pair UB Push
   2. Pair Core

GROUP C (16U-18U)

Template

1. Foam Roll
2. Static Stretch
3. Dynamic Warm-Up
4. Olympic Lift (Day 1)/Jump (Day 2)
   1. Pair Mobility
   2. Pair Glute
5. LB Push (Day 1)/Olympic Lift (Day 2)
   1. Pair UB Pull
   2. Pair Core
6. LB Pull
   1. Pair UB Push
   2. Pair Core

In each case, the template can be justified by or directly related to the primary purposes for the given group.

Periodization Models

In the purest sense, training periodization refers to the purposeful alteration of the imposed stresses to the body. Periodization is necessary to optimize both development and recovery. While there are several periodization models out there, most have been designed in the interest of helping extremely well-trained “elite” athletes continue to break plateaus. In other words, they’re largely irrelevant when it comes to training youth hockey players with minimal training backgrounds.  In general, the periodization model we follow can be described as “emphasized concurrent” as multiple physical qualities are trained simultaneously, with either linear or undulating progressions depending on the level. Describing the program as fitting a particular model can be misleading as the program may seemingly focus on only one quality (e.g. strength), but in reality considers the other qualities emphasized on the ice (e.g. speed, conditioning, etc.). If you’re not familiar with the terminology, don’t let it confuse you. The important considerations are:

1. Group A: This group essentially has no formal training background. Volume increases in power and strength exercises will progress slowly, but for the most part progression will come in the form of selecting more advanced exercises and gaining proficiency in basic patterns via repetition.
2. Group B: This group is learning new resistance training exercises, so will initially benefit from increased repetition from week to week (linear progression). Once basic exercises are mastered, altering the set and rep schemes on a week-to-week basis (undulating progression) may be a more suitable means of optimizing development in hypertrophy and strength.
3. Group C: This group should have the basics mastered and is adequately prepared for an undulating progression system.

In both Group B and Group C, each 4-week phase alternates between having a slightly greater volume (e.g. accumulation phase) and intensity emphasis (e.g. intensification phase).

Conclusion

An underlying goal of training at each level is to prepare the player to meet the expectations at the next level. Younger players need to master the process and body weight exercises before moving on to external resistance. The middle group needs internalize the importance of warming up and develop proficiency at the basic lifts before progressing to more advanced exercises. The older group will be well-prepared for the rigors of a long junior season and/or the expectations of a collegiate strength and conditioning program after spending a year or two following a comprehensive program that includes a significant amount of practice in more advanced exercises (e.g. single-leg variations, Olympic lifts, etc.).

At all levels, it’s important to recognize the stresses the players face while playing. In most cases, the physical qualities that are emphasized most on the ice do not need to be a large emphasis off the ice. In fact, typically specific precautions need to be taken to facilitate recovery from these stresses and restore structural balance. This is especially true as players progress through the levels and accumulate more wear and tear. More than anything else, it’s important that players are taught PROPER movement and positioning. Remember, it’s important to move well before moving quickly or often.

If you’re looking for other quality off-ice hockey training information (tips through articles, sample training programs used by NHL players, unique exercise videos, comprehensive webinars, and an open forum to have training experts answer your personal questions) from some of the world’s leaders in off-ice hockey development, check out HockeyStrengthandConditioning.com! You can get instant access to all of the information for 7-days for only $1!

To your success,

Kevin Neeld

P.S. Don’t forget to check out Hockey Strength and Conditioning for more great hockey training tips!

P.S.2. As always, I appreciate you forwarding this along to anyone you think will benefit from the info! You can use the social media dropdown menu at the top right hand corner to share it via Twitter and Facebook!

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Several months ago I wrote a 3-part article series on designing off-ice hockey training programs for youth hockey organizations for Hockey Strength and Conditioning. The series outlines the realities that many coaches face in these situations, which involves sub-optimal space, equipment, and coach:athlete ratio. The goal with this article is to dissect my thought process in how I went about developing the programs for the organization, in hopes that all of you working in similar situations may be able to pick up some helpful hints.

If you’re looking for other quality off-ice hockey training information (tips through articles, sample training programs used by NHL players, unique exercise videos, comprehensive webinars, and an open forum to have training experts answer your personal questions) from some of the world’s leaders in off-ice hockey development, check out HockeyStrengthandConditioning.com! You can get instant access to all of the information for 7-days for only $1!

Youth Hockey Training Blueprint: Part 1

Training an entire youth hockey organization provides a unique opportunity to integrate long-term off-ice player development strategies into the program. From a hockey standpoint, the coaches will benefit from having more physical developed and structurally balanced players, ultimately leading to more successful seasons. From an off-ice standpoint, players are able to develop proficiencies in exercise technique and general off-ice training habits that will both improve their ability to smoothly transition to college or professional levels AND increase the probability that they’ll possess the athleticism and resiliency to compete at those levels.

For the last several years, we’ve had an organization-wide agreement with a local Tier I youth hockey club. In years past, the program was run like most typical off-ice training systems using “line drills” and body weight exercises almost exclusively. While this environment certainly does not preclude benefits in athleticism and injury resistance, it absolutely limits the freedom in training strategies in which to develop these qualities.  This is the first year that we’ve been able to designate and equip a training space within the rink, which led to a somewhat drastic overhaul in the design of the program. The purpose of this “Off-Ice Training Blueprint” is to provide a step-by-step illustration of the program design for this organization, from age-specific philosophies to periodization implementation to exercise selection. When appropriate, environment-specific limitations will be addressed with the hopes that differences in this regard between our setting and yours will not limit your ability to apply a similar thought-process to implementing your program.

Space and Equipment Availability

As I alluded to previously, the amount and nature of the available space and equipment will play an important role in designing the training program. We currently have access to:

1. ~900 sq ft Designated Training Space
   1. 4 barbells
   2. ~12 each of 45, 25, 10, and 5 lb weight plates
   3. Dumbbell rack with one set from 5lbs through 50lbs
   4. 3 stability balls
   5. 1 chin-up bar
   6. Two suspended handles
   7. 4 8’ slideboards
   8. 1 flat benches
   9. 1 adjustable bench
   10. ~20 minibands
   11. ~12 med balls (3-4 kg)
2. ~30 yard hallway directly outside of designated training space
3. Snack bar area
4. Enclosed room (~700 sq ft)

This is where all the magic happens!

The snack bar area, while large, is almost entirely unusable space. With the distraction of TVs, parents, view of two ice sheets, and general background noise, getting a team of youth kids to focus in this space is nearly impossible. Unfortunately, because of scheduling, it is not possible for every team to spend their time in the designated training space; nor is this space necessarily optimal for the development of certain qualities. The hallway is great for warming up and doing basic core work (e.g. planks, bridges, miniband exercises, etc.), but can become both wet and crowded so can’t be relied on. The enclosed area is not always available and is on a different floor from the designated training space (upstairs near the snack bar).

Player Profile

The organization currently has 9 teams divided by birth year from ‘02’s-‘97’s, with two U-16 teams and one U-18 team. Each team has between 14-20 players, with younger teams typically residing on the lower end of this range and older teams residing on the upper end. The organization, although young, boasts an impressive alumni of players that have moved on to the Division I level, especially given that it is located outside of Camden, NJ (not exactly a hockey hotbed!). The players are lucky to have a few former NHL players serving as coaches. The success of past players combined with the prowess of the coaching staff tends to attract more motivated players that are serious about competing at high levels and weeds out a lot (although not all) of the behavior problems associated with babysitting a team of players that aren’t interested in their own development.

Coaching Availability

On any given night, we have two coaches that are available to run the sessions. The hockey coaches are supportive, but not expected to be present during the sessions.

General Training Philosophy

From a long-term player development perspective, the two most important outcomes from our off-ice training program are:

1. Develop proper training habits
2. Become proficient at foundational exercises

From a more short-term perspective, it is reasonable for players to expect improvements in:

1. Overall athleticism
2. Injury-resistance

Despite the expected desires of players, parents, and coaches, the long-term perspective must be preserved in the pursuit of short-term goals. In other words, quality cannot be negated in the interest of quantity. Off-ice training is about improving a player’s speed, but it’s not JUST about improving a player’s speed. It’s about improving strength, but not JUST about improving strength. Players need to be taught how to position (read: posture) themselves and move properly before adding load or volume. Likewise, players need to internalize a proper training process before progressing to more advanced strategies for the development of any one physical quality. Dynamic warm-ups aren’t nearly as sexy as maximum strength work, but they’re just as important to a player’s development.

Part 2 will dive more into age-specific training principles and guidelines, and provide examples of the exact dynamic warm-ups we use for these teams. Stay tuned!

To your success,

Kevin Neeld

P.S. Don’t forget to check out Hockey Strength and Conditioning for more great hockey training tips!

P.S.2. As always, I appreciate you forwarding this along to anyone you think will benefit from the info! You can use the social media dropdown menu at the top right hand corner to share it via Twitter and Facebook!

Please enter your first name and email below to sign up for my FREE Athletic Development and Hockey Training Newsletter!