Beyond the Ice: The Importance of Dryland Training for Hockey Players
- Nebraska Elite
- Dec 26, 2024
- 3 min read
Hockey is a sport that demands a unique combination of speed, strength, agility, and endurance. However, in smaller hockey markets like Lincoln, where ice time is limited, many parents and players feel a sense of frustration or worry. What happens when your young athlete can't get enough practice time on the ice? How do you ensure they stay strong, develop skills, and remain safe for their next game or practice?
The answer lies in dryland training.
Dryland training provides hockey players with a foundation of strength, mobility, and stamina that directly translates to better performance on the ice. It's also an essential tool for keeping athletes safe from injuries caused by fatigue or lack of conditioning. Whether it's during the off-season or when your local rink is fully booked, you can do plenty to help your player thrive—even without their skates on.
Why Dryland Training is Crucial
Hockey is a demanding sport, and ice time alone isn't enough to meet all of a player's physical needs. Dryland training is essential because it builds strength, helps with edurance, improves speed and agility, and reduces the risk of injury. As you likely know, a well-conditioned athlete is less likely to suffer from strains or other injuries.
Making the Most of Limited Ice Time
In smaller hockey markets, it's common to feel like your player isn't getting enough time on the rink. But dryland training can bridge the gap and help your athlete stay competitive. Here's how:
In-Season Maintenance: Encourage your player to commit to short, regular workouts that target strength, balance, and agility. These can be done at home or at a local gym and can easily fit into a busy schedule.
Off-Season Gains: Use the off-season to focus on building strength and endurance. Bodyweight exercises, resistance bands, and even rollerblading can keep players conditioned.
Skills Development: Stickhandling and shooting can be practiced in your driveway or basement. All you need is a stick, a ball or puck, and some space.
Simple Dryland Exercises for Hockey Players
Here are some beginner-friendly exercises that new hockey parents can introduce at home:
Lunges: Build leg strength and balance for skating.
Plank Holds: Strengthen the core, which is critical for stability on the ice.
Ladder Drills: Improve foot speed and coordination.
Resistance Band Workouts: Great for building strength in the upper body and legs without needing heavy equipment.
Stickhandling Drills: Use a golf ball (or other ball with a bit of weight, such as an iron weight ball or wooden stick-handling ball) or stickhandling puck to improve hand-eye coordination and control.
Final Thoughts
As a parent, it's easy to feel overwhelmed when ice time is limited. But with dryland training, you can help your player continue to build strength, skills, and confidence. Do not regard dryland training as just a substitute for ice time—but remember that it is an essential part of a hockey player's growth and safety.
It is also important to balance these activities with time for rest and recovery and remember that over-scheduling or pushing too hard can sometimes lead to burnout, especially in young athletes.
So, encourage a mix of training, fun, and downtime to help players enjoy the sport while staying physically prepared. Now, lace up those sneakers and get ready to hit the ground running (literally)!
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