Hockey drills at home for 14 year olds

At a glance

At 14

53 hockey drills the app opens for a 14 year old work at home, across 6 skills.

How long

One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 14 year old.

How often

At most 5 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 14 hours for a 14 year old, with two rest days a week.

What you need

Most used: stick (38 of the 53 drills), ball or puck (22), cones (10), net (7), pucks or balls (6), floor space (3), pucks (3), balls or pucks (2). 2 drills need nothing but space. 25 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.

53 at-home drills

Hockey drills for 14 year olds to do at home

Every drill below is one the app opens for a 14 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

• Net-Front PositionAges 14 and up · 12 min
• Angling to the OutsideAges 11 and up · 12 min
• Poke and Sweep ChecksAges 11 and up · 10 min

passing

Passing

• Give and GoAges 14 and up · 12 min
• Saucer PassAges 14 and up · 12 min
• Backhand PassingAges 11 and up · 10 min

puck battles

Puck Battles

• Off-Ice Hip and Core StrengthAges 14 and up · 15 min
• Shift-Length IntervalsAges 14 and up · 15 min
• Strength and Power CircuitAges 14 and up · 15 min

shooting

Shooting

• Backhand Up HighAges 14 and up · 12 min
• One-TimersAges 14 and up · 15 min
• Catch and ShootAges 11 and up · 12 min

stickhandling

Stickhandling

• Eyes-Up Number CallAges 14 and up · 10 min
• Quick Hands in TightAges 14 and up · 12 min
• Drag Around a StickAges 11 and up · 10 min

A 40-minute session

A home hockey session for a 14 year old

A warm-up, 2 drills and a cool-down, 40 minutes in all. Do it up to 5 days a week, with rest days between.

1. 1Hockey Warm-Up, Ages 14 and UpA 12-minute moving warm-up for hockey players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then hockey moves at practice speed.12 min
2. 2Wrist Shot FormWeight forward, point at the target.10 min
3. 3Low Corner TargetsLook at the corner, then shoot.10 min
4. 4Hockey Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for hockey players 14 and up after training: stretches for the legs, hips, inner thighs and wrists, each held 20 to 30 seconds, never to pain.8 min

At 14

What changes in hockey training at 14

14 is when the app opens box jumps and drills with contact, for practice with a coach. Neither is ever in an at-home plan.

10 at-home drills join the list at 14.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

The week

Fitting hockey into a week at 14

At 14 the limit is 14 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 40 minutes is 3.33 hours, which leaves 10.67 for team practice and games. Even 5 days at the app's longest, 60 minutes, is 5 hours.

The research behind it

• Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.

  Côté and Vierimaa 2014

• 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

Questions and answers