From The Edge
OCTOBER 2025Sharpen your edge every month – insights, tips and tools to help elite hockey players skate faster, smarter and stronger!
In this issue: Coach Stephanie breaks down the perfect game-day routine, from fueling and warm-ups to mental prep, so players can hit the ice ready to perform. You’ll also find our new Berry Blast Recovery Smoothie recipe to help athletes refuel after intense sessions, plus a spotlight on our Athlete of the Month, Teddy, whose hard work and passion for skating are inspiring the whole team.
Elite performance starts hours before puck drop. Players should fuel with balanced meals rich in complex carbs, lean protein, and hydration throughout the day—a substantial meal 3–4 hours before the game.
Pre-game routines should include dynamic mobility work, light activation (bands, core, hips), and short bursts to elevate heart rate without fatigue.
A structured on-ice warm-up should emphasize edge control, quick feet, explosive starts, and puck touches at game speed.
Avoid static stretching pre-game; save that for post-game recovery. Mental preparation is equally critical—visualization, breathing exercises, or music routines help players lock in.
Consistency is key: having a repeatable, personalized warm-up sequence primes both the body and mind, reduces injury risk, and ensures athletes hit peak.
game day prep
Great skaters don’t just step on the ice cold, they prepare their bodies and minds so they can perform.
Arrive 30 minutes early and start with dynamic mobility: leg swings, hip circles, arm circles, and torso twists to get loose. Then move into activation drills like high knees, butt kicks, walking lunges, and side muscles.
Next, add some explosive movements such as short sprints, quick feet, or jumps to raise your heart rate and mimic the speed of skating.
Finally, take a moment for mental prep: a few deep breaths and quick visualization of edges, fast starts, and good puck touches can go a long way.
Coaches Corner:
WARMING UP
After a hard-fought game, this Berry Blast Recovery Smoothie is the perfect way to refuel. Packed with protein, antioxidants, and natural carbs from berries and banana, it helps repair muscles and replenish energy stores fast. It’s smooth, refreshing, and designed to get players back to feeling their best — ready to hit the ice again tomorrow.
Ingredients:
1 cup unsweetened almond milk (or low-fat dairy)
1 scoop vanilla whey or plantbased protein (20–25g)
½ cup frozen blueberries
½ cup frozen strawberries
½ frozen banana (for natural sweetness)
1 tbsp chia seeds (omega-3s
½ cup plain Greek yogurt (extra protein + probiotics)
Optional: 1 tsp honey or maple syrup if extra carbs are needed
Instructions:
Blend all ingredients until smooth. Enjoy within 30 minutes of training for optimal recovery.
Recipe of the Month:
Berry Blast Recovery Smoothie
If you’re interested in training with Falcon’s Edge, reach out for details:
Meet Teddy - a 5 year-old rep hockey player that has a passion for working on his stride, edge control and power. In his training for his Halton Senators KLVR team, Teddy is focused on improving his skating posture and stride efficiency. We could not be prouder of Teddy!