Ice hockey preparation and training - how we modify training sessions to enhance recovery and sustain peak performance.

The true intensity and relentless schedule of competitive ice hockey is often underestimated and is something I quickly came to appreciate during my first season as a physical preparation coach with the Glasgow Clan. The conclusion of the season has given me valuable time to reflect on what worked well, and where we can improve going forward. 

In the early stages of pre-season, I vividly remember Andy telling me “Your needs analysis is always evolving.” That sentiment quickly proved true. As the season unfolded, training priorities shifted frequently. Game schedules became increasingly dense, often with up to three fixtures per week, coupled with extensive travel and long hours spent on the road. Navigating these demands required continuous reassessment of each athlete’s current condition. Listening closely to players’ feedback (tightness, fatigue, or injury concerns) was crucial in adapting our programming in real-time to meet their evolving needs. 

At Athlete Focused, we place a strong emphasis on recovery strategies as a cornerstone of performance optimisation. In a recent video (see below), I briefly outlined the rationale behind our approach to recovery sessions. Central to this is a clear understanding of the annual training plan, knowing when to emphasise strength, power, or recovery-based work to align with the competitive calendar. Sample sessions are shown later. 

In a physically demanding and intermittently explosive sport like ice hockey, strength and power development remain fundamental. My role as a physical preparation coach involved carefully selecting the right stimulus at the right time. The challenge lay in striking a balance: applying enough gym-based loading to preserve or enhance athletic qualities, while avoiding excessive fatigue that could compromise on-ice performance. 

Strength Focused Session

1) BB Bench Press - 4 x 4 @80-90% 1RM

2) Bulgarian Split Squat superset with Cophenhagen Side Plank - 3 x 4 / 3 x 20 seconds hold

3) DB Rows superset with DB Z-Press - both 3 x 6

4) Robustness Circuit - Banded Monster Walks + Aleknas + Prone YT's - 3 x 6

Power Focused Session

1) Push Press - 4 x 4

2) Lateral Lunge superset with Banded Skater Hops - both 3 x 5 each side

3) Lat Pulldown superset with SA DB Bench Press - both 3 x 6

4) Robustness Circuit - Split Squat Cable Row + High Plank Pullthroughs + SL RDL with Knee Drive - 3 x 6

Recovery Focused Session

1) Bike + Roll + Stretch - 20 mins

2) Single Leg Compass superset with Spanish Squat - 3 x 2 each side + 3 x 10

3) Landmine Shoulder Press superset with Cable Row - both 3 x 5

4) Robustness Circuit - Split Squat Pallof + Deadbug + DB Curl - all 2 x 10

This season, by monitoring athletic performance through jump testing (for power) and the isometric mid-thigh pull (for strength) at various points in the season, we were able to manage that balance effectively. As a result, every player either maintained or improved their strength and power metrics across the competitive calendar. This trend is illustrated in the bar charts below. Ultimately, this consistent progress provided them with the best possible foundation to perform at their peak on the ice.

Key Takeaways: 

• Continuous monitoring of athlete fatigue and performance throughout the season is essential—not only for identifying strengths and deficiencies but also for evaluating the effectiveness of the training programme. 

• In-season programming should prioritise injury prevention in order to support optimal on-ice performance. This can include gym-based interventions, as demonstrated in our recent content, as well as implementing dynamic mobility routines to offset the toll of long travel days. 

• Looking ahead, strength and conditioning professionals in ice hockey may benefit from incorporating frontal plane (lateral movement) lower-body exercises into assessment protocols. Given the biomechanical demands of the sport (particularly the role of lateral force production in forward skating), this approach may offer a more sport-specific lens for tracking neuromuscular fatigue and readiness. 

In closing, I want to extend my sincere gratitude to the players and staff of the Glasgow Clan. Their unwavering effort and commitment made this season an incredibly rewarding experience, both professionally and personally. A special thank you goes to Andy White for his invaluable professional insight and collaborative spirit throughout my time with the Clan. His support and guidance played a pivotal role in ensuring my transition as a university student into the professional sporting environment was both smooth and deeply educational.