1. Conditioning for kids
  2. Hockey, 7 to 10 year olds

Hockey conditioning for 7 to 10 year olds

Hockey conditioning for 7 to 10 year olds at home means puck battles, defense and shooting through 35 drills picked for the age. At 7 to 10, hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 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 7 to 10 year olds, 7 of them hockey's own. 5 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 7 to 10, hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
Load rules
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
What you need
Most used: cones or shoes (2 of the 35 drills), floor space (2), music (2), wall (2), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1). 9 drills need nothing but space. 2 are for two, and a parent can be the partner.

hockey's own

Hockey conditioning drills for 7 to 10 year olds

These drills build the body for hockey itself: puck battles, defense and shooting. Every one is open to 7 to 10 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 7 to 10 year olds.

puck battles

Puck Battles

skating

Skating

stickhandling

Stickhandling

A 21-minute session

A conditioning session for 7 to 10 year olds

A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

  1. 1Hockey Warm-Up, Ages 7 to 10An 8-minute moving warm-up for hockey players aged 7 to 10: easy running, moving stretches, balance and soft landings, then hockey moves. Before practice, never still stretches first.8 min
  2. 2Squats and Wall SitsKnees over toes, chest up.8 min
  3. 3Hockey Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for hockey players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and inner thighs, each held for a slow count of 10.5 min

Healthy load

How much hockey conditioning is healthy for 7 to 10 year olds

At 7 to 10, hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.

A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

No weights, bands or machines: body weight, a ball and open space.

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 7 to 10 year olds?

At 7 to 10, hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 35 drills below are physical-focus hockey drills that work at home.

What hockey conditioning drills can 7 to 10 year olds do at home?

A few to start with: Balance and Core Holds, One-Leg Balance Reaches and Squats and Wall Sits. Most used: cones or shoes (2 of the 35 drills), floor space (2), music (2), wall (2), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1). 9 drills need nothing but space. 2 are for two, and a parent can be the partner.