Today is June 1st. Interested in a discussion on the best off season development.

In particular for a 16 yr old. The literature seems to suggest delaying strength / weight training until this age

Questions

1) What are the pros and cons of off-ice vs on-ice vs combining both ?
2) Should a player work on developing a great lower body like Sidney Crosby ?

Coach for Success

I concur with Tom. Core strength and leg strength is key.

Crosby has these with his core and leg strength probably his greatest assets.

Quickness plus speed (two different things) and aerobic and anaerobic capacity are also important to overall development. Included in and amongst these factors will be balance and agility.

By 16, he/she should be doing legwork and core work. I'd suggest mult-joint movements that will include the legs, lower back/abs (ie. your core) and a finishing movement within that same exercise that will include shoulder work - an all encompassing exercise movement (ie. multi-joint).

Good supervision to this training is very important. Technically must be done properly. Attention to sets, reps, work to rest ratios are all important and a 'keen' eye to oversee is important to get the most benefit AND so there are no injuries. Sometimes it's best for a fitness trainer to overee a 16 yr old as it's around this age where the 16 yr old is wanting to get serious about his/her training and the trainer can keep a close eye out.

Peter Twist from Twist Conditioning has two great books out (one being an updated version of the 1st) that is excellent. He was the strength and conditioning coach for the Vancouver Canucks. He's also been helpful to me in terms of answering specific questions via email. Great book. Comes with DVD to explain many of the drills.

Twist is 'big' on multi-joint exercises vice the old squats, bench presses, shoulder presses, etc.

Hope this helps.