Summer Training Guide for Youth Hockey Players: Skills, Strength & Mindset
🏒 What Hockey Players Should Focus On in Summer Training
The off-season isn’t downtime—it’s development time. The best players don’t just train harder in the summer—they train smarter.
Here’s how to structure a focused, productive summer that builds real gains heading into next season:
1. Strength & Power Development
This is the best time of year to get stronger and build the foundation for speed and injury resistance.
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Lower Body: squats, lunges, step-ups
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Core: planks, Russian twists, anti-rotation holds
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Power: box jumps, sled pushes, explosive lifts
Tip: Focus on form and stability first, then increase weight and intensity gradually.
2. Skating & Edge Control
Players who stay on the ice consistently—even once or twice a week—preserve key movement patterns and improve their stride.
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Short ice sessions focused on edges, transitions, acceleration
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Skating drills under fatigue (to mimic game conditions)
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Add resistance (parachute, vest) to improve stride power
Tip: Film your stride once a month to track improvements.
3. Stickhandling & Shooting
Stick skills don’t need fancy setups. Just 15–30 minutes per day adds up.
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Stickhandle with a golf ball or green biscuit
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Focus on puck protection, toe drags, quick hands
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Shoot off one leg, while moving, or after tight turns
Tip: Challenge yourself with awkward puck positions to simulate pressure.
4. Hockey-Specific Conditioning
You don’t need to run 5 miles. You need to skate harder, longer, and recover faster.
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Short burst sprints (20s on, 40s off)
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Slide board intervals
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Hill sprints or bike sprints with resistance
Tip: Train in 2–3 minute “shifts” to build game-like endurance.
5. Nutrition, Sleep, and Recovery
You can’t out-train poor recovery habits.
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Sleep: 8+ hours
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Hydration: At least 80–100 oz of water daily
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Nutrition: High-protein, clean carbs, healthy fats
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Rest Days: 1–2 days a week to let muscles grow
Tip: Track sleep and hydration for one week—you’ll spot patterns quickly.
🎯 BONUS MATERIAL: The 3 Most Common Summer Training Mistakes
💥 Overtraining too soon – Jumping straight into daily doubles leads to burnout. Ramp up gradually.
💥 Training like a bodybuilder – Hockey players need functional strength, not just big muscles.
💥 Skipping mobility – Tight hips and weak ankles limit your stride. Add stretching, yoga, or mobility circuits 2x per week.
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