1. Conditioning for kids
  2. Hockey, 11 to 13 year olds

Hockey conditioning for 11 to 13 year olds

Hockey conditioning for 11 to 13 year olds at home means puck battles, defense and shooting through 35 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
35 physical-focus hockey drills work at home for 11 to 13 year olds, 9 of them hockey's own. 6 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: cones (9 of the 35 drills), soft ground (3), wall (3), floor space (2), agility ladder or chalk ladder (1), ball or puck (1), bench, step or sturdy table (1), bouncy ball (1). 5 drills need nothing but space. 2 are for two, and a parent can be the partner.

hockey's own

Hockey conditioning drills for 11 to 13 year olds

These drills build the body for hockey itself: puck battles, defense and shooting. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

puck battles

Puck Battles

defense

Defense

shooting

Shooting

skating

Skating

Every sport

Athletic drills hockey players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

puck battles

Puck Battles

skating

Skating

stickhandling

Stickhandling

A 30-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 2 drills and a cool-down: 30 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  1. 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
  2. 2Squats and Wall SitsKnees over toes, chest up.8 min
  3. 3Springy Ankle Pogo SeriesHot ground, quick bounce.6 min
  4. 4Hockey 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

Healthy load

How much hockey conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Questions and answers

What is hockey conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 35 drills below are physical-focus hockey drills that work at home.

What hockey conditioning drills can 11 to 13 year olds do at home?

A few to start with: Squats and Wall Sits, Puck Battle Stance and Skater Bounds. Most used: cones (9 of the 35 drills), soft ground (3), wall (3), floor space (2), agility ladder or chalk ladder (1), ball or puck (1), bench, step or sturdy table (1), bouncy ball (1). 5 drills need nothing but space. 2 are for two, and a parent can be the partner.