Home Pregame Conditioning The Hockey Pre-Season: 10 Tips to Get Ready

The Hockey Pre-Season: 10 Tips to Get Ready

Photo by Matthew Henry

The hockey pre-season is not a break from the game for rec hockey players but a great time to refine skills, set goals and foster team spirit.

The hockey season has already ended, and the arena lights have dimmed. A new phase begins—the hockey pre-season. For rec hockey players, the offseason presents a vital opportunity to not only rest and recover from the intensity of the past season, but also to transform and elevate their game so they are prepared for the challenges that await them.

In the world of rec hockey, where the passion for the sport burns just as fiercely as in any professional arena, the offseason becomes a critical period to hone skills, set goals and reignite the competitive spirit. It is a time when players can delve deep into self-improvement, refining their abilities and building a foundation for the forthcoming season.

Evaluate Your Performance and Set Goals


The offseason presents a prime opportunity for introspection and improvement. Reflecting on your performance during the previous season is a means of acknowledging your achievements and a stepping stone towards setting meaningful goals for the future. In that light, take a moment to analyze your strengths, weaknesses and areas that could use refinement.

Reflect on the Previous Season’s Performance

Start by taking stock of your performance during the past season: What were your standout moments? What challenges did you face? Did you meet your initial season’s goals?

Honest self-assessment is key here—acknowledge your successes and areas where improvement is needed. This evaluation will provide valuable insights into the facets of your game that require attention.

Specific and Achievable Goals in the Hockey Pre-Season

Once you have assessed your performance, it’s time to set new goals for the upcoming season. The fundamental principle is to set goals that are both specific and within reach. Instead of a general objective such as “improve shooting,” strive for a target like “enhance shooting accuracy by 10%.” Specific goals provide clarity and direction, making measuring your progress and celebrating your successes easier.

Consult With Coaches or Teammates

While setting personal goals is crucial, seeking input from coaches or teammates can provide fresh perspectives. Drawing from their experience, coaches can provide valuable insights to help you pinpoint areas for improvement that might have escaped your attention. Teammates, on the other hand, might have noticed nuances in your game that you did not notice. Conversations with your hockey community can provide a broader view of your strengths and weaknesses to work on.

Hockey Offseason Training Regimen

The hockey offseason isn’t a break from training; it is a shift towards a different kind of preparation. To maximize your performance in the upcoming season, it’s essential to maintain a structured training regimen during the offseason. A well-rounded training routine should encompass cardiovascular exercises, strength training and flexibility work. Here’s a breakdown of what your offseason training regimen might look like:

Cardiovascular exercises: Cardiovascular fitness is fundamental for endurance on the ice. Engage in running, cycling or swimming to keep your cardiovascular system in top shape. These exercises not only enhance your stamina but also promote overall health.

Strength training: Hockey demands strength for both offensive and defensive maneuvers. Incorporate strength-training exercises such as lunges, push-ups, squats and deadlifts into your routine. Focusing on compound movements helps build functional strength that translates directly to your performance on the ice.

Flexibility work: Flexibility is often overlooked but plays a pivotal role in preventing injuries and improving agility. Integrate stretching routines and yoga sessions into your training plan to maintain flexibility and range of motion.

Skills Development in the Hockey Pre-Season

The hockey offseason is not just about staying in shape physically; it is also an opportunity to refine your on-ice skills. Dedicate time to focus on skills development to elevate your performance during the season. Some crucial aspects to pay attention to are:

Skating technique: Practice proper stride, balance and crossovers. Incorporate drills that improve your acceleration, speed and agility on the ice.

Shooting accuracy and power: Set up targets and practice shooting from various positions on the ice. Develop different types of shots—wrist, slap and snap—to keep goalies guessing.

Passing and puck handling: Practice saucer passes, one-timers and accurate passes to improve your playmaking skills. Combine passing drills with puck-handling exercises to build better control and confidence.

Defensive skills: To enhance your capacity to read opponents and foresee their movements, practice one-on-one play.

Offensive tactics: Find open spaces, position yourself for rebounds and create scoring opportunities.

Cross-Training and Alternative Activities

Diversify your pre-season hockey routine with cross-training and alternative activities to prevent burnout and enhance overall fitness. According to the IHF, engaging in activities like swimming, cycling or yoga provides a refreshing change of pace, targets different muscle groups and promotes flexibility.

Cross training helps prevent overuse injuries while maintaining cardiovascular conditioning. Moreover, exploring other sports cultivates a well-rounded athleticism that can contribute to your hockey performance. These activities offer a holistic approach to staying active, reinvigorating your mind and bolstering your physical preparedness for the upcoming season.

Nutrition and Rest in the Hockey Pre-Season

Proper nutrition and adequate rest are the cornerstones of effective offseason training. Whole grains, lean proteins and lots of fruits and vegetables should all be included in a balanced diet to help the body recover and build muscle. Stay hydrated to maintain optimal performance.

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Gear Check and Maintenance

Ensuring your equipment is in top condition enhances safety and performance. This list will get you help going:

Gear ItemCheckpointMaintenance Tips
SkatesBlade condition, laces, overall fitSharpen blades, and replace laces
if worn
HelmetProper fit, straps, visor/cageReplace if damaged, clean padding
Pads and GlovesStraps, padding integrity, wear
and tear
Repair or replace damaged parts
StickBlade and shaft conditionTape the blade, and replace it if
damaged or worn
Protective GearMouth guard, straps, elastic bandsRepair or replace damaged or
stretched parts
Jerseys and
Tears, stains, overall conditionStitch or replace as needed
BagZipper, pockets, strapRepair zippers, clean and air out

Connect With Teammates

Building and maintaining camaraderie during the offseason is essential for team cohesion and morale. Here are a few methods to remain in touch:

Casual gatherings: Organize informal meet-ups or social events to keep the team spirit alive.

Group workouts: Team workouts or fitness challenges can help everyone stay motivated and accountable, fostering a sense of unity even when training individually.

Communication: Join group chats, social media or virtual platforms to share updates, discuss strategies or stay in touch.

Charitable activities: Engage in community service or charity events together.

Reflect and plan: Use the offseason to reflect on past seasons and collectively set goals for the upcoming one.


The pre-season is not a break from the game for rec hockey players but a strategic opportunity to refine skills, set goals and foster team spirit. You can elevate your performance to new heights through introspection, structured training and dedicated skills development.

Cross-training, proper nutrition and gear maintenance are crucial in ensuring you’re at your best for the hockey pre-season. And while ice time may not be a possibility for some, staying connected with teammates keeps the fire of camaraderie burning bright.

So, as you lace up your skates and embark on this journey of self-improvement, remember that the offseason is not a pause in your hockey story—it’s a chapter of preparation, dedication and anticipation for the victories and challenges ahead. When the first whistle fills the air once more, you’ll step onto the ice as a player and a well-prepared and determined athlete ready to conquer the game.

Note: Before undertaking any fitness regimen, we advise you to consult with a healthcare provider.

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