Preventing Overtraining in Young Hockey Players
Overtraining is one of those things that can sneak up on a young hockey player (or his or her family) and take a toll before anyone even notices what’s happening. It usually starts with good intentions — kids want to improve, parents want to give them every opportunity, and coaches want to get the most out of their players. But when the schedule gets packed with too many practices, games, camps, and travel, and there’s not enough time to rest, that’s when trouble begins. Overtraining happens when the body and mind don’t have enough time to recover, and it can lead to a drop in performance, a rise in injuries, and a real loss of enthusiasm for the game.
It’s easy to assume that training harder always means training better, but that’s not how development works. Young athletes need time to grow, both on and off the ice, and recovery is a big part of that growth. When a player is overtrained, the signs aren’t always obvious at first. Maybe they’re more tired than usual after games. Maybe they start picking up small injuries — sore knees, stiff backs, pulled groins. Or maybe they just don’t seem to have the energy or excitement for hockey like they used to. Some players even get moody or lose focus at school, which can be a red flag that they’re doing too much and not getting enough rest.
There are several things that can cause overtraining, especially at the youth level. Playing on multiple teams during the same season, going from the rink to dryland training without a break, or not getting enough sleep or good food to fuel recovery can all be part of the problem. It’s also not uncommon for kids to be pushed into non-stop activity without a structured training plan. That’s why something called periodization is so important — it’s a system where the season is divided into phases: some are meant to push hard, others are meant to recover. When done right, periodization helps players avoid injury, burnout, and mental fatigue while still improving steadily over time.
Creating a balanced training week is one of the smartest things a coach or parent can do. That means allowing for at least one or two full rest days each week, and also mixing in other kinds of activities that aren’t just hockey. Playing a different sport, going for a bike ride, or even doing nothing at all for a day can help the body recharge. (I’m often heard to say during the warm weather, “Hey, let’s just go fishing for a day!”) Remember, hockey is a demanding sport, especially when the season gets long. Mixing it up with other physical activities or light recovery work like stretching, yoga, or swimming can go a long way toward helping young players stay healthy and focused.
Parents and coaches play a big role in spotting the early signs of overtraining. They should keep an eye on how many hours a week the athlete is spending on hockey, and also check in on how they’re feeling physically and emotionally. Sleep is another big one — getting fewer than eight hours a night regularly can wear down even the most talented player. Proper hydration and meals full of protein, fruits, and vegetables are also key ingredients to making sure the body is recovering from each workout, game, or practice.
There’s also the mental side to think about. Kids who are overtrained can become mentally exhausted, even if they don’t want to admit it. They might seem like they’re going through the motions or get anxious before games instead of excited. That’s why it’s important to talk with your players regularly and create a space where they can say how they’re really feeling. Hockey should be challenging, but it should still be fun, and when it stops being fun, that’s usually a sign something needs to change.
All in all, preventing overtraining is about understanding that progress doesn’t come from endless effort — it comes from smart effort. Consistency, variety, and proper rest are just as valuable as time on the ice. Whether you’re a parent, player, or coach, keeping a balance between pushing and resting is the key to staying strong and performing at your best all season long. And if you’re looking for help creating a smart off-season or in-season plan that keeps your athlete developing without burning out, don’t hesitate to reach out to Coach Chic or Professor B for some expert guidance tailored just for you.
