Maria Mountain, M.Sc.

Maria Mountain, M.Sc.

The only downside of sending players off to camp after a summer of hard training to improve all aspects of their strength and conditioning is knowing they’ll come back after the season having lost a lot of it.

It’s not their fault. There is so much emphasis on preparation on the ice during a season that off-ice training can easily fall by the way-side.

Sure, some teams actually go the extra mile to hire a strength coach or personal trainer to come in for off-ice sessions once or twice per week, but what do they do all too often? How often do players end up running stairs to the point of exhaustion?

That is not going to really help. But don’t worry, I have a plan that will help you maintain all those gains you developed over the summer, so next year when you start your off-season program you are not right back where you started.

In general, your practices should be intense enough that they take care of your longer duration interval training.

I often hear goalies complain that they have to do the same skating drills as the skaters. I know it is not ‘goalie specific,’ but it will still help you build your stamina so you can focus on the puck during the last seven minutes of the third period rather than being distracted by your burning quads and aching back.

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So when it is time to do the skating drills, do them as hard as you can, as well as you can.

Don’t be satisfied to bring up the rear because you are in goalie gear. You have done interval training on a track or bike or Stairmaster right? That is not goalie specific either, but it will build your energy system.

What suffers the most from detraining during a season, however, is your power, your strength and your stability.

So that is where you should focus off the ice. I know it needs to be time efficient, with practices, games, tournaments and all the other things associated with life can quickly become overwhelming, so I will remove all the fluff for you and give you just the essentials.

If you want to do more, that is fine (as long as it is the right stuff), but this is the bare minimum of what you must do.

To get Maria’s in-season program, read the full article in the October edition of InGoal Magazine.

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