- At-home drills
- Hockey
- 11 year olds
Hockey drills at home for 11 year olds
An 11 year old can practice defense, passing and puck battles at home with 43 hockey drills picked for the age. Keep a session to about 30 minutes, up to 4 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).
A parent's page for an 11 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026
A parent's page. Free to read; no card to start; running a team is always free.
At a glance
- At 11
- 43 hockey drills the app opens for an 11 year old work at home, across 6 skills.
- How long
- One home session of about 30 minutes; SSTracker never plans more than 45 minutes for an 11 year old.
- How often
- At most 4 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.
- What you need
- Most used: stick (31 of the 43 drills), ball or puck (19), cones (9), net (4), pucks or balls (4), balls or pucks (2), floor space (2), net or board (2). 2 drills need nothing but space. 20 are for two, and a parent can be the partner.
- Safe at home
- One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.
43 at-home drills
Hockey drills for 11 year olds to do at home
Every drill below is one the app opens for an 11 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.
defense
Defense
passing
Passing
puck battles
Puck Battles
shooting
Shooting
stickhandling
Stickhandling
A 26-minute session
A home hockey session for an 11 year old
A warm-up, 1 drill and a cool-down, 26 minutes in all. Do it up to 4 days a week, with rest days between.
- 1Hockey Warm-Up, Ages 11 to 13A 10-minute moving warm-up for hockey players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then hockey moves, with a note on growth spurts.10 min
- 2Wrist Shot FormWeight forward, point at the target.10 min
- 3Hockey Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for hockey players aged 11 to 13 after training: stretches for the legs, hips, inner thighs and wrists, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min
At 11
What changes in hockey training at 11
16 at-home drills join the list at 11.
Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.
The week
Fitting hockey into a week at 11
At 11 the limit is 11 hours of organized sport a week. If you count home sessions against it to be safe, 4 sessions of 30 minutes is 2 hours, which leaves 9 for team practice and games. Even 4 days at the app's longest, 45 minutes, is 3 hours.
The research behind it
Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
Côté and Vierimaa 2014Organized sport should total no more hours a week than the child's age in years, with two rest days a week.
NATA youth sport specialization recommendations
Questions and answers
What hockey drills can an 11 year old do at home?
43 drills the app opens at 11 work at home. A few to start with: Angling to the Outside, Poke and Sweep Checks and Defensive Stance and Gap. One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.
How long should an 11 year old practice hockey at home?
One home session of about 30 minutes; SSTracker never plans more than 45 minutes for an 11 year old. At most 4 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.
What do you need to practice hockey at home at 11?
Most used: stick (31 of the 43 drills), ball or puck (19), cones (9), net (4), pucks or balls (4), balls or pucks (2), floor space (2), net or board (2). 2 drills need nothing but space. 20 are for two, and a parent can be the partner.
What changes in hockey training at 11?
16 at-home drills join the list at 11.