As a follow-up to my previous post on creating off-season (or lock-out friendly) programs that coordinate on- and off-ice demands, today’s post presents the mobility circuit and conditioning programs referenced in the training schedule from that last post. The mobility circuit serves to help improve multi-planar hip mobility and thoracic mobility, two areas that are commonly restricted in hockey players, while also getting some blood flowing which will help facilitate recovery. After completing the circuit (twice), the player should feel loose and energized, but not fatigued at all. Circuits like these are a great way to get some low level aerobic work in without fatiguing the system. I also included an abbreviated mobility circuit with just the stationary mobility work, as I think these are important to mix in frequently throughout the week, and, frankly, I don’t think most players will do the entire circuit 6+ times per week in addition to their pre-existing dynamic warm-ups.
Hockey requires extremes of hip range of motion. Achieving and preserving optimal multi-planar hip mobility is an important off-ice training objective, year-round.
The conditioning programs are presented with three options so the player can still get the work in even without access to any given piece of equipment or space (e.g. field or ice), and to give the player some ownership over the program. They’re listed in order of preference, meaning in an ideal world the player would perform the 1st option, followed by the 2nd if the 1st isn’t an option, and finally, the 3rd. Each day is designed to be in accordance with the targeted energy system for that day’s lifting and on-ice work. Within Conditioning 2, I started to incorporate some work that somewhat diverges from the rest of the work for that day to prepare the player for an upcoming on-ice skating test.
Check everything out below, and please post any questions you have! In a future post I’ll put up a video with all the exercises in the mobility circuit for your reference. This can also be used as a substitute dynamic warm-up for players that need a change of pace. Enjoy.
Modified Mobility Circuit
To your success,
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.