Every child only gets one shot to build an elite physical foundation – this one shot is during puberty. The average child hits puberty by age 12, so I recommend that at this point hockey players should be engaging in proper training, but they can start earlier. During puberty the extra hormones (e.g., testosterone) in their system helps them make the most of their workouts. The gains they make during puberty gives them a foundation for the rest of their life. An athlete never gets a second opportunity to take advantage of puberty. If they want to decide at 19 that it is time to start training hard they have missed the window and won’t make the same kind of gains.
I am not suggesting early specialization. This is about physical literacy and building a foundation during their developmental years. Starting the right training and right routines with the right mindset will make a huge impact in their physical development. Working out might be hard work, but I guarantee if they put in the effort they will get stronger and faster. There are NO shortcuts.
Here are my workout recommendations:
1. Get Supervised Training
Start right. Athletes who don’t get supervised training are likely to develop bad habits that could lead to injury or limit development. Having qualified trainers that ensure safety and proper technique is important. Relative to all the other expenses in hockey, dry land training is inexpensive and has huge benefits. At 12 they should have supervised training at least once per week because it ensures they are developing proper technique. Signing up for a supervised program is ideal, but you can use alternative options such as working out with an educated parent or older sibling. Note at 12 years of age players should only be working out a max of twice per week so that they can keep playing other sports!
Start right. Athletes who don’t get supervised training are likely to develop bad habits that could lead to injury or limit development. Having qualified trainers that ensure safety and proper technique is important. Relative to all the other expenses in hockey, dry land training is inexpensive and has huge benefits. At 12 they should have supervised training at least once per week because it ensures they are developing proper technique. Signing up for a supervised program is ideal, but you can use alternative options such as working out with an educated parent or older sibling. Note at 12 years of age players should only be working out a max of twice per week so that they can keep playing other sports!
Furthermore, players can do extra workouts on their own. However, they should only use weights under the supervision of a qualified trainer. Lifting weights is not bad for children! For example, let’s assume that when a kid does a push-up he is pushing 70lbs, but by using weights he can now push LESS weight with proper technique – allowing him or herself to make the proper improvements.
In addition, it is really important that athletes maintain their flexibility and range of motion as they begin to workout. Doing proper warm-ups and post workout stretching is all part of doing it right! Another important point is to make sure the workout program is balanced: balancing reciprocal muscle groups (e.g., quads and hamstrings) as well as taking care of the smaller but important muscle groups (e.g., hip-flexors, groins, shoulders). Qualified trainers should meet these needs.
In addition, it is really important that athletes maintain their flexibility and range of motion as they begin to workout. Doing proper warm-ups and post workout stretching is all part of doing it right! Another important point is to make sure the workout program is balanced: balancing reciprocal muscle groups (e.g., quads and hamstrings) as well as taking care of the smaller but important muscle groups (e.g., hip-flexors, groins, shoulders). Qualified trainers should meet these needs.
2. Make Every Workout Count and Don’t Miss Workouts
Create the right mindset from the start. The frequency and intensity of your workouts is a habit. If an athlete doesn’t give 100% in their workout or skip the odd workout, it becomes a habit, and the sum of their workouts over time will make a substantial difference. This is not just about being faster and stronger for September; it is about next year’s playoffs, the season after that, and in four years from now. Think long term and create habits that will foster long term success. Having training buddies (parent or teammate) and pre-set training sessions at the gym help build consistent and intense workout habits. In addition, players could track their workouts on a calendar to ensure consistency.
Create the right mindset from the start. The frequency and intensity of your workouts is a habit. If an athlete doesn’t give 100% in their workout or skip the odd workout, it becomes a habit, and the sum of their workouts over time will make a substantial difference. This is not just about being faster and stronger for September; it is about next year’s playoffs, the season after that, and in four years from now. Think long term and create habits that will foster long term success. Having training buddies (parent or teammate) and pre-set training sessions at the gym help build consistent and intense workout habits. In addition, players could track their workouts on a calendar to ensure consistency.
Other important parts of development that can help hockey players gain an advantage include playing other sports, eating healthy, sleeping, and practicing specific skills (e.g., shooting pucks). Just like with working out, the mindset of ‘everything counts’ is important. For example, every unhealthy snack adds up over time. This is not to say eliminate all treats, but athletes need to have a strong connection and desire to fuel their bodies with healthy foods. If two players complete the same workout program, the one who eats healthier will see way better results!
If you are interested in starting a dry land program in North Bay, I recommend contacting Matt Blanchard at mattblanchard@hotmail.com.
