1. Conditioning for kids
  2. Hockey, 14 year olds and older

Hockey conditioning for 14 year olds and older

Hockey conditioning for 14 year olds and older at home means puck battles, defense and shooting through 61 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 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).

For parents and coaches: the physical drills that work at home for 14 year olds and older, 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
61 physical-focus hockey drills work at home for 14 year olds and older, 11 of them hockey's own. 13 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (18 of the 61 drills), wall (5), mat (4), soft ground (4), stopwatch (4), floor space (3), ball (2), solid wall (2). 5 drills need nothing but space. 7 are for two, and a parent can be the partner.

hockey's own

Hockey conditioning drills for 14 year olds and older

These drills build the body for hockey itself: puck battles, defense and shooting. Every one is open to 14 year olds and older 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 14 year olds and older.

puck battles

Puck Battles

skating

Skating

stickhandling

Stickhandling

A 36-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 36 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  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. 2Squats and Wall SitsKnees over toes, chest up.8 min
  3. 3Balance and Core HoldsStraight line from head to heels.8 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

Healthy load

How much hockey conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 61 drills below are physical-focus hockey drills that work at home.

What hockey conditioning drills can 14 year olds and older do at home?

A few to start with: Squats and Wall Sits, Off-Ice Hip and Core Strength and Shift-Length Intervals. Most used: cones (18 of the 61 drills), wall (5), mat (4), soft ground (4), stopwatch (4), floor space (3), ball (2), solid wall (2). 5 drills need nothing but space. 7 are for two, and a parent can be the partner.