TEAM-TPP · COACHES HUB
START HERE. 6 MINUTES.
Your performance coach walks through how to run the season: what to use before a skate, what to use after, and where to send parents when they ask about food, training, and sleep.
3 WARM-UPS
PRE-ICE, ROOM, GAME DAY
3 COOL DOWNS
POST-GAME, PRACTICE, TRAVEL
FUEL - TRAIN - RECOVER
ANSWERS FOR PARENTS AND PLAYERS
BEFORE THE SKATE
WARM-UPS
Run one of these every time. Pick by how much room and how much time you have.
FULL-TEAM DRYLAND WARM-UP
12 MIN - FULL DRYLAND SPACE
Raise core temperature, open the hips, then two rounds of game-speed acceleration. The default before any home game.
TIGHT SPACE ROOM WARM-UP
6 MIN - DRESSING ROOM
For road rinks with no hallway. Everything runs standing, beside the stall, in full gear except skates.
TOURNAMENT RE-ACTIVATION
9 MIN - SECOND GAME OF THE DAY
Lower volume, higher intent. Wakes up legs that already played without adding fatigue before the puck drops.
AFTER THE SKATE
COOL DOWNS
Send the video to the group chat on the bus. Players run it on their own.
POST-GAME FLUSH
8 MIN - WITHIN 30 MIN OF THE HORN
Easy bike or walk, then breathing on the floor. Drops heart rate and starts clearing the legs before the drive home.
HIP AND ANKLE MOBILITY
10 MIN - PRACTICE NIGHTS
The positions skating takes away. Six holds and two flows that keep stride length and crossover depth through February.
TRAVEL DAY RESET
7 MIN - ROAD TRIPS
Run it in the hotel or beside the bus. Undoes four hours of sitting so the first shift of Game 2 is not the warm-up.
Eating to play.Not to fill up.
FUEL
Full meal three hours out, small carb snack 60 minutes out. Nothing new on game day. If the game is at 8 a.m., the night before is the real meal.
Carbs and fluid inside 30 minutes of the horn, then a real meal once gear is off. Under three hours between games, keep it liquid and light.
Players show up dehydrated far more often than they show up underfed. Bottle in the bag every day, electrolytes on back-to-back days and long tournaments.
A short list parents can shop once and pack all season. Nothing that needs a fridge, nothing that lands heavy 20 minutes before warm-up.
Sometimes the concession is the only option. Here is what to order and what to skip so the second game does not fall apart.
Getting stronger during the season, not after it.
TRAIN
Two sessions per week, placed against your game schedule. Heaviest day sits furthest from game day, never the day before.
Fewer sets, same intent. Players hold strength on two short sessions a week and arrive at playoffs faster than they left September.
Short, sharp, fully rested between reps. Quality over sweat. If the last rep is slower than the first, the set is over.
Extra skates and private lessons count as load. Send us the schedule and we adjust the program instead of stacking on top of it.
Four games in six days happens. Cut volume, keep one power session, protect sleep. The wellness report tells you which players need it most.
The part that decides how February feels.
RECOVER
Nine hours for developing athletes. Late games push bedtime, so the fix is the morning after, not another supplement.
Fluid, carbs, protein, and the cool down before the drive home. Simple, repeatable, and it shows up in the next day's soreness score.
What energy, focus, mood, sleep, and soreness look like when a player is fine, and the pattern that means back off this week.
A plain decision tree for the bench. When to keep playing, when to sit a shift, and when the call goes to a therapist.
A three-day ramp back to full contact and full shifts. Skipping it is why one missed week turns into three.
SOMETHING NOT COVERED HERE?
On-call access is part of Team-TPP. Text your performance coach and we will build the answer into the hub for the rest of the team.