If you watched the post-game routine of most elite men's or women's hockey teams, you would see players riding the bike.  Most elite male and female hockey players do their conditioning on the bike both in and out of season.  But when it comes to summer training, should young players "train like the pros" by riding the bike or should they be out running sprints?

Same In-Season, Opposite Off-Season
The theory is that cycling allows players to use their well-conditioned "skating" muscles and prevent excessive strain on the muscles that are not used as much during the season.  While there is some truth to the theory of focusing on the same muscles in-season, players must focus on training the opposite muscles during the off-season if they want to increase their fitness, improve their flexibility and take their performance to the next level.

If players continue to train on the bike during the off-season, the "skating" muscles that are already tight from a long season, namely the quadriceps and hip flexors, will continue to be over-used in the off-season.  This may result in muscular imbalance which can lead to injury.

A player's summer conditioning program should focus on activities, such as running, that will counterbalance the tightness in their "skating" muscles.

By running this summer, players will strengthen the muscles in their hips, legs and shoulders that will pull them out of their hunched-over hockey posture.  The glutes and hamstrings are rarely used to their full extent in the skating stride, but are critical to bringing the leg back behind the body in the running stride.  Strengthening these muscles will result in increased muscular balance and greater overall conditioning.

Ease Into The Sprints
Because most players don't (and shouldn't) run at high intensities in-season, they must be careful not to go too hard too soon in their off-season training.  Players should begin their off-season training doing lower-intensity intervals and eventually progress to high-intensity sprinting.  This progression will allow their "skating" muscles loosen up as they re-condition their running muscles.

Get off the bike this summer and start running.

About The Author
Kim McCullough, MSc, YCS is an Athletic Development Specialist and founder of Total Female Hockey.  In addition to training and coaching girls at all levels of hockey, from novice to the National team, Kim has also played at the highest level of women's hockey in the world for the last decade.