I have had the privileged of training a youth hockey organization here in Columbus, Ohio for the last five years. To say the experience has been rewarding would be an understatement. I truly believe one of the best ways in which I’ve evolved, as a strength coach is my experience training the youth population. Young hyper mobile Tommy who’s only experience in the weight room was lifting in Dad’s basement doing a heavy dose of arm curls and triceps extensions posses a completely different set of issues than training a college/professional athlete. The former is a novice lifter needing a solid foundation of stability, strength and neuromuscular efficiency, where the latter may be an advanced lifter recovering from a grueling season, hypo-mobile, needing fluctuating stress levels to adapt. I enjoy training both populations. I love my job.

Below is an In-Season Hockey Program (Phase 1: minus the movement prep/dynamic warm-up) that I wrote for our Ohio AAA Blue Jacket 97 birth date team. Additionally I have the accompanying video below. A couple important details:

• In season focus: Take the “Cute” out of EXECUTE and own the fundamentals (Squat, Hip Hinge, push, pull).
• Develop “technical proficiency” in each movement
• This particular team only trains 1/week (low exposure to movement)
• Get strong
• Have FUN

MB Jump paired with Table Top Stretch

Tri-Set: Goblet squat, chin up, BW plank

Tri-Set: DB Incline Press, MB SLDL, SB Core Roll

Many of the youth athletes we see in-season are hyper-mobile and motor inefficient.   Our goal is to provide a team atmosphere that is safe, FUN and where hard work and discipline are expectations NOT hopes. The in-season is also a time where volume is low and the law of competing demands is closely monitored due to the game schedule. It is our hope that we can build on the fundamentals and take the “cute” out of execute.

Anthony Donskov, MS, CSCS, PES, is a former collegiate and professional hockey player, founder of Donskov Strength and Conditioning Inc., (www.donskovsc.com) and Head Instructor/Director of Off-Ice Strength and Conditioning for Donskov Hockey Development (www.donskovhockey.com). He can be reached at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

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