Offseason Hockey Strength & Conditioning

April -  Movement Quality and Technical Skill

The early off-season is crucial for establishing the foundation for the summer and following season. Ultimately, joint mechanics determine an athletes ability to effectively create strength and power. As such, training will emphasize restoring movement quality while introducing fundamentals for more technical lifts to come throughout the off season. Furthermore, the first month of training will target strengthening of the core and hips which are generally compromised following a long hockey season.  Finally, programming will target athletes aerobic base which will enhance their recovery and promote the ability to sustain hi-intensity shifts during the 25/26 season. 

May & June – Strength & Power 

Strength is the basis of all quality movement. During this 8 week block athletes will work to improve their lower & upper body strength while introducing power movements such as Olympic lifts, loaded jumps, resisted sprints and med ball throwing variations in order to promote improved force development and ultimately faster skaters.  Conditioning will focus on the anaerobic system with athletes performing repeated high intensity bouts with varying recovery times.    

July & August (Phase 2) – Speed 

The final 6 weeks, is where it all ties together. Running from July to mid-August, this phase is built to enhance speed-strength, agility, and on-ice power. Develop rapid force production, quick directional changes, and the dynamic athleticism needed to dominate every shift. During this phase athletes will work a lot on explosive starts and changes of direction utilizing all planes of movement. Energy system development will focus on the phosphocreatine system which is utilized for short explosive bouts. This is your last chance to sharpen your game before the season—train with purpose and gain the edge!  

Physical Testing  

Throughout the summer athletes will test (and re-test) certain physical qualities. This important aspect of training serves multiple purposes.   

1. Monitor Progress – Track improvements over time and assess the effectiveness of training programs.  
2. Injury Prevention – Detect movement imbalances or weaknesses that may increase injury risk..  
3. Optimize Performance – Ensure athletes peak at the right time for competition.  
4. Build Familiarity – Exposure to the most common tests utilized by organizations around the world  
5. Talent ID & Selection – Compare athletes against benchmarks to guide recruitment and development. 

   *Note – if athletes are interested in testing – Oval HP is offering a combine for athletes of any sport on Sunday March 30^th – Register here.