Sports Performance & Personal Training

When developing a dry- land training program, hockey players and their coaches need to consider many factors to ensure that it is effective and leads to athletic development. 

Some of the factors are obvious- age and development level.  Also simple differences in physical maturity between male and female athletes of the same age must be taken into consideration. 

Other factors are more long term and developed.  Effective dry land training requires properly phased program, including workouts that are individually broken down.  An athletes program should have small and medium goals that to his or her long term development.  Every exercise performed should have a reason, and progressions done correctly should link together like puzzle pieces creating a better athlete overall.

Athlete Screening

Contact Us at the Capital Arena for a complimentary athletic screening (518) 383-5440 or email us at contact@capitalarenany.com!

  • Functional Movement Screen: This is where we can see how the athlete moves and if there is any pain associated with these movements. Understanding the how and why of moving well helps us aspire to move often. The functional movement screening consists of seven fundamental movement patterns. Strength, coordination, and balance lay the groundwork for a healthy lifestyle.

  • Y Balance Test: This test is used in the NHL combine and now is offered at HealthPlex. This test will show the athletes balance in different Plaines of movement as well how the upper body works with the lower body.

  • OrthoNY: Screen with our Certified Athletic Trainer, Lou Rende: He will have all the athletes fill out a screen sheet and evaluate any existing injuries that will need to be addressed.

  • Combine: Here we will test the athletes in speed, agility, endurance, strength, and power. This is a series and professional combine. We have the resources to mimic the NHL on this one!


HealthPlex Fitness collaborates with your physical therapist or doctor on the patients condition, and any limitations or restrictions they might have when starting an exercise program. The patient receives a full strategy session including goal setting, their fitness history, a full functional movement screen, and a customized corrective exercise program for them to target weak links in their movement chain. Once the strategy session is completed, patients will be given a schedule for Med-X training at either the Capital Arena or HealthPlex Fitness that works with their schedule to build back strength and conditioning and prevent future injuries.


1-on-1 Training

HealthPlex Fitness Trainers offer a highly customized made to order personalized training program at the Capital Arena. The well being of our players and clients are our number one responsibility. Our central focus is reaching out for the latest technology and information keeping us on the cutting edge of the training industry. Programs give guidance & feedback, and we aim to improve and make progress in every session accomplished. Support makes your fitness or sports performance journey successful. Our certified personal trainers have extensive training experience, we provide individual assessments and counseling to help people & athletes at all levels improve strength, develop better nutrition, lose weight, and avoid injuries. Whether you’re looking for instruction and guidance to improve your health, or you’re an athlete seeking to better your game, the HealthPlex Fitness personal training team help you choose your training path and provide support for you to reach your goals. 


Group Training & Team Training

  • General Warm-Up: Jump rope, bike, and jog 5-10 minutes: this increases physiological and psychological levels.

  • Dynamic Warm-Up: The athlete spends 10-15 minutes going through a series of exercises to increase range of motion; activate specific muscles and muscle groups; and wake up central nervous system to increase efficiency and reaction speed for movement patterns.

  • CNS development focuses on speed, agility, quickness and power training. During this time the athlete works on various high-intensity exercises, NEVER allowing fatigue to harm technique. The exercises include plyometric as well as other agility drills such as speed ladders, mini hurdles, jump training and sprints.

  • Power and Strength: This phase will include the Olympic lifts, Bodyweight movements, TRX movements, Barbell complexes, and standard DB and Barbell lifting.

  • Energy System Development: This can be done on a separate day involving as little as 15-20 minutes of work. It includes threshold training, circuit training, jogging, or biking to specific agility patterns for longer duration.

  • Recovery/Regeneration: Flexibility training such as stretching and rolling out with a foam roller, and even ice baths and massages are as vital as any other aspect of the workout, because they allow better nutrient transportation and recovery for the next event.

  • Nutrition: After the end of a workout, practice, and game it’s time to refuel the tank! Protein shakes are great after a hard workout or practice. Get something in your body right away because if you don’t your body needs fuel and it will start attacking muscle if you don’t reload right away. Eat Breakfast, Find something that works! Skipping Breakfast will hurt you in the long run especially during a GAME. Stay hydrated drink water throughout the day! Our certified nutritionist will also provide a nutrition program.

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