Summer Hill ATC.
The Importance of an Off-Season for Hockey Players: Enhancing Performance, Preventing
Injuries, and Encouraging Multi-Sport Development
As an athletic therapist, I emphasize the critical role of a structured off-season for all athletes,
this blog post; due to the time of year I will be focusing on hockey players as their seasons are
starting to come to an end.
This period is not only for rest and recovery but also is an opportunity to assist in reducing injury
rates, enhance athletic performance, and explore the benefits of multi-sport participation.
Why Hockey Players Need an Off-Season
Hockey is a physically demanding sport that requires speed, agility, endurance, and power.
Research shows that without a structured off-season, there is a higher risk of burnout, overuse
injuries, and limiting overall athletic growth.
A study published in the National Library of Medicine examined the impact of modified game
scheduling in the National Hockey League (NHL) on injury rates. The findings suggest that a
reduction in pre-season training, combined with increased schedule density, is associated with a
higher risk of injuries and a decline in overall player performance. This highlights the
importance of adequate preparation and recovery periods to maintain athlete health and optimize
performance throughout the season
Reducing Ice Time for Recovery and Longevity
Too much time on the ice—especially year-round—can contribute to chronic issues like hip
impingements, groin strains, and knee injuries. Hockey’s repetitive skating motion puts a unique
strain on the body, and without a break, players don’t allow their muscles and joints to recover
properly.
By stepping away from the ice for part of the off-season, athletes reduce the risk of overuse
injuries and allow for targeted strength training to address weaknesses. Research shows that
sports-related injuries occur in 59.28% of practice settings rather than in competition, (Prieto-
Gonzalez, P. et. al. (2021)) highlighting the need for structured off-season training focused on
injury prevention.
The Benefits of Multi-Sport Participation
- Injury Prevention
Playing a variety of sports reduces the risk of overuse injuries by engaging different muscle
groups and movement patterns. For example, basketball enhances agility and jumping ability,
while soccer improves cardiovascular endurance and foot coordination. By incorporating these
diverse skills, hockey players develop a well-rounded athletic foundation, reducing the
likelihood of repetitive strain injuries common in single-sport athletes.
Additionally, A Study found in the American Journal of Sports Medicine found that NBA
players who grew up as multi-sport athletes have a much lower rate of repeat injuries. In
comparison 25% of NBA player who were multi-sport athletes before going professional
compared to 48% non-multi-sport athletes suffered major injuries (Rugg, C., Kadoor, A., Feeley,
B. T., & Pandya, N. K. (2018). This can also help contribute to athlete longevity in professional
sports.
- Improved Athleticism and Coordination
Participating in multiple sports develops superior balance, body control, and reaction time.
Sports like basketball and soccer improve foot speed and endurance, while baseball or lacrosse
enhance hand-eye coordination. Track and field events, such as sprinting or jumping, help build
lower-body explosiveness—key for hockey players who rely on powerful strides.
Studies in the Journal of Strength and Conditioning Research indicate that off-season training
focused on developing overall athleticism leads to significant improvements in agility, speed, and
endurance. - Mental Refresh and Avoiding Burnout
Year-round hockey can lead to mental fatigue and reduced motivation. Engaging in other sports
offers a break from the pressures of competition while keeping training fun and dynamic.
Athletes who participate in multiple sports often have longer careers and a greater enjoyment of
their primary sport.
How to Structure an Effective Off-Season
A balanced off-season should include:
Rest and Recovery (1-2 months): A break from hockey-specific training to allow for
full-body recovery.
Strength and Conditioning (3-4 months): A focus on full-body strength, endurance,
and mobility.
Multi-Sport Activities: Engaging in different sports to enhance movement skills and
athleticism.
Gradual Return to Hockey-Specific Training: Reintroducing on-ice work later in the
off-season to prepare for the season.
At MOST Physical Preparation, we are set up to allow for this off-season training and overall
injury prevention with our diverse coaching and clinical staff to help create a program and cater
to the needs of our athletes.
Conclusion
The off-season is essential for all athletes and in this post specifically hockey players looking to
enhance performance, prevent injuries, and sustain long-term success. By stepping away from
the ice, training smart, and participating in multiple sports, athletes can develop into stronger,
healthier, and more well-rounded players.
References:
Ehlen, Q. T., Costello, J. P., 2nd, Wagner, J. D., Cohen, J. L., Baker, L. C., Rizzo, M. G., Jr, &
Kaplan, L. D. (2023). The Effects of Modified Game Schedules on Injury Rates in the National
Hockey League (NHL). Cureus, 15(10), e46898. https://doi.org/10.7759/cureus.46898
Jayanthi NA, LaBella CR, Fischer D, Pasulka J, Dugas LR. Sports-Specialized Intensive
Training and the Risk of Injury in Young Athletes: A Clinical Case-Control Study. The American
Journal of Sports Medicine. 2015;43(4):794-801. doi:101177/0363546514567298
Prieto-González, P., Martínez-Castillo, J. L., Fernández-Galván, L. M., Casado, A., Soporki, S.,
& Sánchez-Infante, J. (2021). Epidemiology of Sports-Related Injuries and Associated Risk
Factors in Adolescent Athletes: An Injury Surveillance. International journal of environmental
research and public health, 18(9), 4857. https://doi.org/10.3390/ijerph18094857
Rugg, C., Kadoor, A., Feeley, B. T., & Pandya, N. K. (2018). The Effects of Playing Multiple
High School Sports on National Basketball Association Players’ Propensity for Injury and
Athletic Performance. The American journal of sports medicine, 46(2), 402–408.
https://doi.org/10.1177/0363546517738736
