Here’s a simple, effective, and safe in-season strength program for high school hockey players. The focus is maintaining strength, preventing injury, and avoiding excessive soreness so players stay fresh for games.
✅ In-Season Strength Training Basics
Frequency: 2 short sessions per week
Duration: 30–40 minutes
Goal: Maintain strength, reinforce power, keep players healthy
Priorities:
- Lower body maintenance without heavy fatigue
- Core + posterior chain (hamstrings, glutes, back)
- Shoulder protection (avoiding overuse injuries)
- Quick power work (low volume, high quality)
🏒 FULL PROGRAM (2x per week)
Day 1: Power + Lower Body Focus (30–40 minutes)
Warm-Up (5 minutes)
- Light bike: 2 min
- Dynamic movements: leg swings, hip openers, ankle mobility
- Mini-band: lateral walks 20 yards
A. Power (Low Volume, High Quality)
1. Box Jumps – 3×3
- Rest fully between reps
- Focus on soft landing
2. Med Ball Chest Pass or Scoop Toss – 3×4
B. Strength
1. Trap Bar Deadlift or Goblet Squat – 3×4–6
- RPE ~7/10 (leave 2–3 reps in tank)
2. Split Squat / Bulgarian Split Squat – 3×5 each leg
3. Hamstring Option (pick one):
- Nordic curls – 3×3
- OR Hamstring curls – 3×8
C. Upper Body / Core
1. DB Bench or Push-Ups – 3×6–8
2. Single Arm Row – 3×8 each side
3. Core (one choice):
- Plank – 2×45 sec
- Dead Bug – 2×8 each side
Day 2: Strength + Upper Body Focus (30–40 minutes)
Warm-Up (5 minutes)
- Same as Day 1
A. Quick Power
1. Broad Jump – 3×3
2. Med Ball Overhead Throw – 3×4
B. Strength
1. Front Squat or Goblet Squat – 3×4–6
2. Hip Thrust or Glute Bridge – 3×8
3. Chin-Ups or Lat Pulldown – 3×5–8
4. DB Shoulder External Rotation – 2×12 each arm
(Shoulder protection + rotator cuff)
C. Core + Mobility
1. Side Plank – 2×30 sec each side
2. Stretch: hip flexors, quads, lats – 2 minutes
🔧 Optional “Game Day Minus 1” Quick Lift (15 minutes)
If you want a short flush-out session the day before a game:
- Trap Bar Deadlift – 2×3 (light/medium)
- Box jumps – 2×3
- Push-ups – 2×8
- Rows – 2×8
- Core plank – 1×45 sec
This actually improves pop and keeps players fresh.
🧊 General Guidelines
- Never lift heavy the day of a game
- Keep reps low to avoid soreness
- Prioritize quality over quantity
