Off-Ice Training: What Young Athletes Should (and Shouldn't) Do

In the world of youth hockey, off-ice training - or dryland training - is a crucial part of player development. It builds strength, enhances speed, sharpens agility, and improves overall athleticism. But when it comes to young athletes, off-ice training needs to be approached with intention and care.

At Lamplighter Hockey, we’re passionate about helping players build smart habits early. Here’s our guide to what young hockey players should and shouldn’t do when it comes to off-ice training.

What Young Athletes Should Do

1. Focus on Fundamentals

Before jumping into complex drills or heavy weights, young players should focus on mastering basic movements: squats, lunges, push-ups, planks, and jumping mechanics. Proper form builds a strong foundation and prevents injuries.

2. Train for Athleticism, Not Just Hockey

Multi-sport athletes often excel because their bodies move in diverse ways. Off-ice training should enhance overall coordination, balance, and agility - not just hockey-specific movements.

3. Make It Fun

Engagement matters. Training should include games, challenges, and variety to keep kids motivated and excited. The goal is to build a lifelong love for movement, not burnout.

4. Prioritize Rest and Recovery

Young athletes need sleep and downtime. Overtraining can lead to fatigue, mental stress, and even injury. Rest is part of the training process.

5. Build Core Strength and Stability

A strong core supports every movement on and off the ice. Planks, bird dogs, and stability drills are great for developing control and balance.

What Young Athletes Shouldn't Do

1. Don’t Lift Too Heavy Too Soon

Young bodies are still developing. Introducing heavy weights too early can lead to poor form and long-term issues. Bodyweight and resistance bands are often all that’s needed.

2. Don’t Skip the Warm-Up (or Cool Down)

Dynamic stretching before training and light movement or stretching after are key to preventing injuries and helping the body recover.

3. Don’t Compare or Compete Too Much

Every player is on a different journey. Off-ice training is about personal progress, not competing with teammates or trying to match older athletes.

4. Don’t Ignore Mobility and Flexibility

Hockey players are known for tight hips and stiff backs. Include mobility work to stay limber and reduce the risk of injuries.

5. Don’t Train Without Supervision

Especially for younger players, off-ice training should be guided by someone who understands proper technique and age-appropriate training loads.

The Lamplighter Approach

We believe in lighting the path for tomorrow’s athletes. That means helping young players train smart, recover well, and fall in love with the process - not just the outcome. Dryland isn’t about creating the strongest kid today. It’s about building a well-rounded athlete who can stay healthy, perform at their best, and enjoy the game for years to come.

Encourage your young athlete to train with intention, patience, and purpose. The results will show not just in their game - but in their confidence, resilience, and long-term success.