1. With tryouts looming, what should be some areas of focus when it comes to strength and conditioning?

“With tryouts coming, strength and conditioning should be aimed at peaking for power and strength.  For power, the emphasis should be on being as explosive as possible which can help with acceleration on the ice.  Total body strength should also be at the best you can possibly be.  This is for being able to be the strongest player that you can be with the season coming up. Strength is important for being able to withstand collisions and also be able to be forceful in collisions you initiate.  Conditioning should be primarily on the ice at this time.  More sessions with reps with purpose and attention to detail.”

2. Obviously lower body strength is essential, but what are some exercises young players should be doing to build core and upper body strength.

“Yes, lower body strength is essential.  However, the upper body and core areas are equally important.  I think every young player should be performing strict pull ups.  More importantly, they should be able to perform them.  I believe that the ability to do pull ups properly is an indication that players have strong, healthy shoulders.  Once they can do them, they should never lose the ability to do them.  The same thing with the Push Up.  Push Ups need to be done with proper form and it is an exercise that not many can do properly.  Think plank position, belly button pulled through your spine, and flat back.  Unfortunately, this is the time of year when teams may be performing Push Ups and the reality is that they aren’t doing them correctly.

What is great about those 2 exercises is that there is optimal “core” demand.  For specific exercises for the Core, we stay away from traditional crunches and sit ups.  The Hip Flexors are getting plenty of work with skating and we dont want to overdo it with those muscles.  Our Core program is based on planks, side planks and anti- extension exercises such such as push up walk outs, roll outs, and fall aways.”

3. Speaking of lower body, at what point should a player scale back on lower body strength training since they will be on the ice a lot more once the season begins.

“There is a point where the volume of strength and conditioning needs to scale back during the hockey season.  I dont necessarily think that lower body strength training needs to stop or decrease in comparison to other areas in the body. However, during the season, strength training should be lowered.  For example, you may do 3-4 sessions during the off/season or pre/season.  In/Season should be 2 workouts per week.  Allowing for proper recovery time before the next game.  Lower body strength training should always be included.”

4. Herb Brooks once said the legs feed the wolf. From a conditioning standpoint, what should a player be doing now to prepare for the rigors of the regular season?

“Always be strength training.  There is absolutely no reason at all to not continue to get stronger.  Why put it in all the work up to this time of year and then stop?  To me, it is the best way to get injured and not play up to full capability.  That being said, continue what you are doing but decrease the number of sessions.  Total body strength training twice per week, off-ice sprints twice per week.  Let the practices and games handle the conditioning component.”

5. What are 5 go-to dryland exercises a player can do to best prepare for tryouts and the upcoming season?