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What can I do at 14U/16U to elevate my game?

01/07/2014, 9:30pm MST
By Guy Gosselin, ADM Regional Manager

As an ADM regional manager, I often have players (and their parents) ask me for advice on the best way to elevate their game. I tell them that, at 14U/16U, it’s time to take personal responsibility for training and performance. A player at this development stage needs to bring true purpose to their training on and off the ice.

The following commentary isn’t meant to provide a specific training program or reveal a magic number of reps that will bring success; rather it's meant to provide a big-picture approach to the purpose-driven training that is necessary to excel at this development stage.

The key to purpose-driven training is that it isn’t just going through the motions, training for training’s sake. True purpose-driven training involves working with coaches to identify a player’s weaknesses and then working to improve those areas both on and off the ice. Off-ice training should include an emphasis on core strengthening. At this stage, players should build the engine from the core out. Balance work, body-weight exercises and explosive power exercises should also be included. Finally, it’s important to remember the importance of a good aerobic base and sprint interval exercises. It can be difficult to balance a comprehensive off-ice routine, so we recommend utilizing a player’s coaching staff, and the resources provided by USA Hockey, to help. A consistent approach to this training, supported by rest, hydration and good nutrition, is essential to making the most of it.

The same consistent, focused approach needs to be brought onto the ice. When players are on the ice, it’s important that they train with a purpose. With the help of coaches, players and their parents should identify areas that need improvement and then aggressively work on improving. It’s during practice that players can best refine their skills in skating, stick-handling, passing and shooting. Repetition and attention to detail is of great importance. This is the time and place for refining technical skills. Remember that a high number of (focused) repetitions in a practice environment will bring precision performance to competition.

A standout player is engaged, coachable and motivated. This is the start of a lifestyle where routines and healthy choices need to be made on and off the ice. Be patient, don’t become frustrated, and remember everyone develops at different rates. Nothing good comes easy. Players looking to excel at this stage must be prepared to work and take pride in avoiding shortcuts. Value the journey as much as the result. Keep the passion and don’t forget to make it fun. Hockey should always be fun, even as players move up the development ladder.

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