Hockey is a multi-dimensional sport that combines skating abilities with shooting, balance, and strength

Hockey players, whether amateur or professional, are some of sport’s most talented and multi-faceted athletes. Just think about it – their gameplay involves balancing on a thin sheet of ice while passing a small puck across a rink, all the while maintaining their aim, balance, speed, coordination, and more. The bottom line: to succeed in hockey is no easy feat.

This year, as the Montreal Canadiens continue to prove themselves as one of the best teams in the league’s North Division with a handful of incredible playmakers from Jeff Petry to Josh Anderson, we’ve decided to put together a training guide for prospective hockey stars that aspire to play as well as these Habs. What types of exercise routines do hockey athletes follow during both the regular season and in off-season that makes them such a dominating force? Check out below the fitness tips and tricks that both superstars and everyday players utilize for maximum gameday performance.

Home Gym for Off-Rink Training

Hockey’s elite can’t always be in the gym or on the rink in order to practice their skills. In fact, some of the best workouts can take place right at home for a more personalized, tailored experience. Because the sport requires athletes to have insane levels of endurance and strength, off-rink training that focuses on those aspects of fitness is vital.

To create the best home hockey gym, equipment like free weights, medicine balls, resistance bands, jumping ropes, and even a treadmill are perfect. Practicing running and jumping rope consistently off the rink helps to sustain hockey athletes once they get on the ice. Other non-equipment exercises that work out the legs like crawls, squats, and curls are all useful as hockey players are constantly using their leg muscles.

If after a while of training inside you’re missing the rink, you can even set up a goal indoors to practice your shooting skills. Just lean a mattress up against the wall, aim, and fire away. Other sports stars like tennis players have utilized creative strategies to act as stand-in hitting partners in order to maintain their practice regime. Similarly, practicing puck shoots on dry land is also a valuable way to strengthen skills in this area before hitting the rink. Although hockey gameplay only takes place on the ice, off-rink training is crucial to improve, change, and enhance the way players compete once back in the midst of competition.

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Statues of previous players stand outside Centre Bell Stadium, home of the Montreal Canadiens hockey team

A Carb-Heavy, Lean Protein Diet

Every athlete knows that an exercise routine which trains every part of the body is no good without an equally holistic diet to go along with it, and vice versa. Especially for hockey players, these athletes follow a specific food regime that includes carbs for fuel and lean protein for muscle building. Foods that provide vitamins and minerals like veggies, fruits, nut mixes, and milk are also needed.

Because of hockey’s physically demanding nature, professional players often follow strict nutrition plans that includes several phases such as pre-game, in-game, and post-game meals. For breakfast, players have been known to favor packed breakfast wraps with eggs and avocado, low-sugar cereals, and bananas. On gameday in particular, diet is even more important.

The league’s best often practice “carb overloading”, where they eat copious amounts of pasta within the hours leading up to gameday. These dishes are often mixed with some type of protein like chicken or salmon, and a marinara or pesto sauce.

For extra carbs, players utilize carb powders that contain electrolytes for more fuel; this can even be consumed throughout the game. In any sport, proper hydration is directly linked to performance, but in hockey even more so as players are consistently moving and shooting during gameplay. The bottom line: whether you’re aiming to be the next Montreal Canadien or just starting out in the sport, following a proper exercise regime and diet is crucial to becoming the best hockey player you can be.