The second half of the hockey season for many hockey players can feel like an eternity.  If you happen to be one of the unlucky players that has experienced an injury or is feeling extremely fatigued and weak, your not alone.  It’s a long season with tournaments ramping up along with additional practice times as well as extra curricular activities that wreak havoc on your mind and body.  In this article I wanted to point out a few off-ice hockey training actions that can definitely ease the burden and even lend to a strong and powerful finish leading into playoffs.

Get On An Off-Ice Hockey Training Program

If you haven’t yet you need to get on some kind of off-ice hockey training program.  It will aid in the deterioration of muscle tissue by keeping you strong and possibly get you even stronger if it ends up being a long playoff run.  A training program can help counteract hockey movements that can sometimes create overuse injuries.  You will also find your energy will increase as well by creating stronger more efficient muscles and energy systems.  If you can’t seem to find the right program my Hockey Strong Membership would definitely get you on the right track.

No Program? At The Very least perform A Few Anti-Hockey Exercises

If for what ever reason are unable to participate in a training program at the very least perform these few anti hockey movements 2-3 times per week to ward off any chance of overuse injuries.  Here are a few exercises:

A Sloppy Push Up

Hip Flexor Stretch

Ankle Mobility

Glute and Quad Foam Rolling

Pallof Press

Take Your Recovery Seriously

This may be one of the most important second half of the year tips you could utilize.  Adequate recovery gives the body and the mind a chance to catch up and actually recuperate rather then break down.  Try This:

An image of a lion sleeping.

Sleep – Get at least 8-10 hours of sleep a night.  This is by far the most important component of recovery which allows the body to not only stop breaking down, but it can actually help it grow as well. (Great article on better sleep by Mark Robertson of Robertson Training Systems)

Breathing – By practicing correct breathing techniques you allow the body to relax and revert back to utilizing a parasympathetic state which allows the body to concentrate more on regenerating itself. (Kevin Neeld of Endeavor  wrote an awesome article on how breathing effects performance)

Meditation – Similar to improved breathing techniques, meditation can also enhance recovery through relaxation and sympathetic nervous system blocking. (Checkout this article on the how to of meditation from zenhabits.com)

Drinking 8-10 Glasses of Water per day – Many individuals live their lives in a partially dehydrated state which for the average citizen may not break them, however a hockey player that is constantly challenging their bodily systems to the max being dehydrated could definitely be decremental to their performance.

Eating real food – If you work your body to its limits you must make sure you fuelling it appropriate.  Junk food, packaged foods, and sugary drinks aren’t going to cut it.  If you want your body to operate like a finely tuned machine you need to give it adequate amounts of vitamins, minerals, protein, carbohydrates, and fats that are best found in real food sources.  These are food items such as fruits, veggies, high quality meat, rice, whole grains, and healthy oils.

This is the most important time of the hockey season.  The play off picture starts to take shape and the coaches start to really evaluate who their core group of players will be heading into the crucial games.  Put your name at the top of the list and finish the year strong with a strong off-ice hockey training program and these helpful hints.

Later,

Scott