Strength Train Safely

I train a lot of athletes in a team setting and have done fitness training with kids as young as 8 years old. Most of the kids I work with really enjoy a fun strength-training session with their teammates. Occasionally, I will have a player sit out of a training session because a parent told the child that he or she is too young to participate in the workout. Sometimes, the parent is basing this decision on misconceptions about strength training. Both the American College of Sports Medicine and the National Strength and Conditioning Association state that children can safely engage in strength training with the proper instruction and supervision.

According to the Mayo Clinic, children can start strength training as young as age 8—as long as the child is mature enough to follow directions and practice proper technique and form. An article authored by Chan et al. in Team Physician, estimates that 15 percent to 50 percent of all injuries sustained by youth while playing sports could be prevented if more emphasis was placed on developing fundamental fitness abilities prior to sports participation.

Strength training is defined as a specialized method of physical conditioning that involves the progressive use of a wide range of resistance loads designed to improve muscular fitness. Using this definition of strength training, probably the most appropriate resistance load for the younger athlete to start with is his or her own body weight. Examples of effective body weight exercises include the prisoner squat, front plank, and push-ups.

Prisoner Squat


Front Plank



Push Up


Once the younger athlete feels that body weight resistance training is manageable, free weight training can be included in the training program. When using free weights, the younger athlete should focus on doing the exercises correctly with lighter weights. When done correctly, strength training can help the younger athlete improve body awareness, control and balance. One of my favorite light resistance exercises to help athletes with body awareness is the 3D dumbell sequence. Once younger athletes decides to start strength training, it is important that they follow some type of plan that will ensure that they do each exercise safely and effectively with the appropriate amount of resistance and number of sets and repetitions.

At Hockeyot.com, we create age and skill-level customized workouts for athletes as young as 11 years old. To ensure safety, the workouts feature:

• Athletes begin each strength-training session with five minutes of light aerobic activity, such as jogging or jumping rope. This warms up the body and helps reduce the risk of injury.


• Many of the exercises take into account the three-dimensional nature of human movement.


• When working with external resistance such as dumbells, the weight is kept light so that the exercise technique is not sacrificed.


• Text and video descriptions are provided so each exercise can be performed correctly and safely.


• Easy stretching is performed at the end of each workout to help promote flexibility and decrease any muscle soreness related to the training.


• Rest periods are important between each exercise session.


• At Hockeyot.com, we recommend that younger athletes only do three or four workouts per week so there is no risk of overtraining.


• If you have any concerns about your child’s health or safety, you should check with your child's doctor before you begin any strength-training program.

Remember, strength training is more than just increasing muscular strength. Teaching youth about body awareness through strength training can have a significant impact on reducing injuries during sports participation and can help form the habit of regular exercise while encouraging the child on a lifetime path to better health and fitness.


Editor’s Note: Thank you to Dr. Chad Moreau for this story. Moreau has trained hockey players from youth players all the way up to NHL players and Olympic champions. He is well educated in the biomechanics of the sport, which makes his off-ice hockey training workouts specific to the game of hockey. Watch for his tips in this space and check out HockeyOT, a comprehensive, personalized dryland training program on the web.

Find Skates that Fit Like a Glove

Boots should fit like a glove—snug but comfortable—and should hug the feet firmly. Try this six-step fitting process:

1. Be fitted for skates only at specialty hockey shops. They are knowledgeable about skates and will help you find the skates to best meet your needs.


2. When being fitted for new boots, wear the same weight of sock you will wear when skating. A sock of a different weight can change the fit. Do not wear two pairs of socks as this “disconnects” your feet from the boots.


3. Before putting your feet into skates, unlace them most of the way. Trying to jam your foot into a boot that is three-quarters laced is an exercise in frustration—your feet just won’t go in and you’ll think the boots are too small.


4. When the skates are laced up, there should be a spread of 1.5 to 2 inches between the eyelets on the same row. If the laces are closer together than this, the boots are too wide for your feet and your ankles will cave inward when skating. If you heels slip or you can lift them the skates are too long.


5. Your toes should come up to the fronts of the boots but should not be pinched or curled up on one another.


6. Boots should fit snugly at the insteps and across the balls of the feet. If you can move your feet sideways within the boots, they are too wide. If you can lift your heels when you lean forward, the boots are too long.

Other skate-fitting tips include:

• Today’s skates tend to be extremely stiff and difficult to break in. High-level players who skate hard and wear them for hours at a time prefer stiff boots because they last longer. But youngsters, small adults, females and recreational skaters will have a hard time breaking them in. These skaters should consider a brand or model this is a bit less stiff.


• Another option is to buy secondhand skates that are in good condition. It’s better to have good-quality used skates than poor-quality new skates. When choosing used skates, be sure the blades are in good condition and not sharpened down excessively. Many hockey shops carry used skates. Hockey associations often hold skate swaps, usually at the beginning of the hockey season.


• It’s fine to wear corrective orthotics in your skates—they will improve your balance and performance. But the size of the boots must accommodate the orthotics so bring them along when being fitted for new skates.


• Skate sizes usually differ from street shoe sizes and from one brand to another. Each manufacturer builds boots on a different mold, so one brand might fit well but others might not.

Editor’s Note: Thank you to Laura Stamm of Laura Stamm Power Skating for this story.

Call Your Shot and Visualize Success

How do you help your child when he strikes out time after time in baseball? Or when he is so frustrated because he doesn’t think he’s good enough to play. Here is a sample of declarations related to sports that are helpful to counter negative thoughts.

Keep in mind that having your child say nice things to herself is not bragging. It is building a sense of self-worth and confidence. Acknowledgment of herself and her abilities is important in growing not only as an athlete, but as a person. As the great American boxer and three-time World Heavyweight Champion, Muhammad Ali, once said, “In order to be a great champion, you must believe that you are the best…and if you’re not, pretend that you are.”

Have your child practice visualization every day. He shouldn’t wait until the day of the performance, when he is apt to be stressed and nervous. This activity needs to be integrated and automatic for it to be useful during stressful times. Sports preparation starts at home with your child working on his own personal preparation. Here is a summary of how you can structure your child’s visualization practice for sports preparation and learning.

Ready, Set, Go for Sports Preparation

Practice visualizing at home or at your sporting activity.

1. Visualize using a lot of detail: color, size, shape, form. The more the detail, the more real the experience seems (See It!).
2. Include other sensory systems especially hearing and touching/feeling—even the smell of the surroundings.
3. Include movement and motion (running, walking, jumping).
4. Go through specific action sequences.
5. Envision alternatives—if you falter, how do you recover?
6. Be aware of other things around you (people, field, lighting).
7. State your declaration loud and clear (Say It!).
8. Practice frequently (Do It!).
9. Breathe!
10. Relax.
11. Have fun. It’s as easy as 1,2, 3...Ready Set, Go!

Editor’s Note: Optometrist Dr. Lynn Hellerstein, O.D., FCOVD, FAAO, has been a pioneer in vision therapy for more than 30 years. See It. Say It. Do It! provides easy, practical, step-by-step strategies and activities to enhance children’s visualization skills.