Off-Ice Training for Injury Prevention

Eva, a high school level hockey mom from Vermont in the USA, challenged our Ask The Coach platform with a concern the her son has been frequently injured during his first three high school hockey seasons, and she’s seeking off-season/off-ice training strategies for injury prevention. So, here goes…

~ Dennis C

Injuries can be frustrating for any athlete, especially for a young high school hockey player who just wants to stay on the ice and keep improving. If your son has been frequently injured over the past few seasons, now is the perfect time to turn that frustration into a plan for progress. The off-season is a great chance to rebuild, recover, and reduce the chances of getting hurt again. Injury prevention isn’t about avoiding hard work — it’s about training smarter with the right balance of strength, stability, mobility, and rest.

The best place to start is with a solid strength and conditioning program. For hockey players, strong legs and a stable core are critical. Focusing on exercises like squats, lunges, and deadlifts helps build powerful muscles in the lower body that support fast skating and protect the knees and hips. Adding in planks and Russian twists will strengthen the core, which is key for absorbing contact and staying balanced during quick direction changes. Resistance band exercises like monster walks and lateral walks are great for strengthening the smaller muscles around the hips and preventing common injuries like groin pulls.

Improving balance is just as important as building strength. Hockey is a fast game with sudden stops, sharp turns, and lots of body contact, so training for balance and control can make a big difference. Simple single-leg balance drills are a great place to start, and as your son gets better, he can try standing on a foam pad or wobble board to challenge his stability even more. These drills help the brain and muscles work together to react quickly and prevent awkward falls or joint injuries.

Flexibility also plays a major role in staying healthy. Tight muscles, especially around the hips and hamstrings, are more likely to get strained or pulled. Doing dynamic stretches before workouts — like leg swings and walking lunges with a twist — prepares the muscles for movement. After training, slower static stretches or yoga poses like the pigeon pose and butterfly stretch help loosen tight areas and improve mobility over time.

Cross-training is another smart way to stay in shape without overloading the body. Activities like swimming or cycling give the heart and lungs a great workout while being gentle on the joints. Later in the off-season, adding plyometric exercises like box jumps or lateral bounds can build the explosive power needed for fast starts and quick changes in direction — just be sure to ease into these higher-impact movements to stay safe.

Recovery is where the magic happens. Without enough rest, even the best training plan can fall short. Aim for at least eight hours of sleep a night to allow muscles to heal and grow stronger. Nutrition matters too. Drinking plenty of water keeps muscles and joints working smoothly, and getting enough protein — about one gram per pound of body weight — helps repair tissues and build strength. Simple meals like grilled chicken with rice and veggies or a smoothie with Greek yogurt and fruit can go a long way.

It’s also a good idea to double-check gear. Make sure skates fit properly and aren’t too loose or too tight, since poor fit can lead to ankle problems. Some mouthguards also offer extra protection against concussions, which might be worth looking into if head contact has ever been a concern.

To start building a routine, two or three strength-focused sessions per week is a smart and manageable goal. Over time, the intensity can be increased gradually, but consistency is more important than pushing too hard. If you’re looking for personalized support, or if you want help finding the right plan for your young athlete, don’t hesitate to reach out to Coach Chic or Professor B. We’re always here to help you train smarter and stay stronger through every season.