Hockey drills for kids

Glide and Balance

Ages 7 and up · 10 min · Technical · field

Glide on one foot at a time to build balance on your edges.

1. Take three strides, then glide on your right foot.
2. Hold as long as you can with your knee bent.
3. Repeat on the left.
4. Do 8 glides each foot.

Coach's cue: Bend your knee, head up.

Bring: skates, ice or smooth surface

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Forward Stride Form

Ages 7 and up · 10 min · Technical · field

Push fully to the side and recover under your body.

1. Start in a low stance.
2. Push one leg out to the side until it is straight.
3. Bring it back under your hip.
4. Skate 6 lengths slowly, thinking about each push.

Coach's cue: Full push, quick recovery.

Bring: skates, ice or smooth surface

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Snowplow Stop Game

Ages 7 and up · 10 min · Technical · field

Learn to stop by pushing your skates out into a wedge and scraping the ice.

1. Glide slowly toward a cone.
2. Push both heels out and toes in to make a wedge.
3. Scrape the ice until you stop at the cone.
4. Do 10 stops, a little faster each time.

Coach's cue: Knees bent, push out, scrape.

Bring: skates, ice, 2 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Fall Down, Get Up

Ages 7 and up · 8 min · Technical · field

Practise falling safely and getting back up fast, the first skill every skater needs.

1. Bend your knees and fall to the side onto your hip.
2. Roll onto your hands and knees.
3. Put one skate flat under you, then the other, and stand.
4. Do 8 falls, 4 to each side.

Coach's cue: Chin tucked, up on one knee.

Bring: skates, ice

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Off-Ice Stride Holds

Ages 7 and up · 8 min · Physical · field

Hold the skating stance and stride shape at home so your legs know it on the ice.

1. Bend your knees into a low skating stance with your chest up.
2. Slide one foot out to the side and hold 5 seconds.
3. Bring it back under your hip and switch legs.
4. Do 10 each leg, 3 rounds.

Coach's cue: Sit low, push out to the side.

Bring: floor space

Safety: Use a clear, non-slip floor away from furniture and windows.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Crossovers on a Circle

Ages 11 and up · 12 min · Technical · field

Cross one foot over the other to hold speed through a turn.

1. Skate around a circle.
2. Cross your outside foot over your inside foot.
3. Push under with the inside leg.
4. Do 4 laps each direction.

Coach's cue: Lean in, push with both legs.

Bring: skates, ice, circle or 5 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Backward C-Cuts

Ages 11 and up · 12 min · Technical · field

Skate backward by carving half circles with each foot.

1. Stand with knees bent and your back straight.
2. Push one heel out and around in a C shape.
3. Alternate feet.
4. Skate 6 lengths backward.

Coach's cue: Sit low, keep your chest up.

Bring: skates, ice

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Inside and Outside Edge Glides

Ages 11 and up · 12 min · Technical · field

Carve long curves on one edge at a time to control your skates.

1. Glide on your right inside edge in a half circle.
2. Switch to the left inside edge for the next half circle.
3. Repeat the length on your outside edges.
4. Do 4 lengths of each edge.

Coach's cue: Ankle tilted, knee over toe.

Bring: skates, ice, 4 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Mohawk Open-Hip Turns

Ages 11 and up · 12 min · Technical · field

Open your hips heel to heel to turn from forward to backward while you keep facing the play.

1. Skate forward to a cone.
2. Open your hips and turn your heels toward each other.
3. Glide backward the other way without stopping.
4. Do 8 turns each direction.

Coach's cue: Open the hips, heels together.

Bring: skates, ice, 3 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Tight Turns and Stops

Ages 14 and up · 12 min · Technical · field

Turn sharply around a cone and stop on both edges.

1. Sprint to a cone and make a tight turn around it.
2. Sprint to the next and stop hard, both feet.
3. Start the other way at once.
4. Do 6 runs.

Coach's cue: Inside shoulder leads the turn.

Bring: skates, ice, 4 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Forward to Backward Pivots

Ages 14 and up · 12 min · Technical · field

Switch between forward and backward skating without losing speed.

1. Skate forward to a cone.
2. Open your hips and pivot to backward.
3. At the next cone pivot to forward again.
4. Do 6 lengths, pivoting both ways.

Coach's cue: Turn your head and hips first.

Bring: skates, ice, 4 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Crossover Starts

Ages 14 and up · 12 min · Technical · field

Start from a side-on stance with a crossover step to reach top speed in a few strides.

1. Stand sideways at a cone.
2. Cross your back leg over and drive off the inside edge.
3. Take 4 hard strides to the next cone.
4. Do 6 each direction with full rest.

Coach's cue: Cross over, drive, stay low.

Bring: skates, ice, 2 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Backward Crossovers Around Cones

Ages 14 and up · 12 min · Technical · field

Hold your speed going backward through turns, the way a defender keeps the gap.

1. Skate backward around a line of cones in a wave.
2. Cross the outside foot over the inside foot on each turn.
3. Keep your head and stick facing up the ice.
4. Do 6 lengths.

Coach's cue: Shoulders square, feet do the work.

Bring: skates, ice, 6 cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Wrist Shot Form

Ages 7 and up · 10 min · Technical · court

Sweep the puck and roll your wrists to send it where you look.

1. Start with the puck behind your back foot.
2. Sweep it forward, shifting your weight to the front foot.
3. Roll your wrists and point the blade at your target.
4. Take 30 shots.

Coach's cue: Weight forward, point at the target.

Bring: stick, pucks or balls, net or board

Safety: Keep your stick down and make sure the area around you is clear.

Low Corner Targets

Ages 7 and up · 10 min · Technical · court

Aim for the bottom corners, where most goals go in.

1. Stand 15 feet from the net.
2. Take wrist shots at the bottom left corner, then the bottom right.
3. Take 15 at each.
4. Count your hits.

Coach's cue: Look at the corner, then shoot.

Bring: stick, pucks or balls, net with targets

Safety: Keep your stick down and make sure the area around you is clear.

Sweep Shots at a Bucket

Ages 7 and up · 10 min · Technical · field

Aim slow sweeping shots at a big target to learn to put the puck where you look.

1. Lay a bucket or box on its side 10 feet away.
2. Sweep the puck along the floor into it.
3. Point your blade at the target after each shot.
4. Take 30 shots and count the ones that go in.

Coach's cue: Look, sweep, point.

Bring: stick, balls or pucks, bucket or box

Safety: Keep your stick down and make sure the area around you is clear.

Backhand Shot Basics

Ages 7 and up · 10 min · Technical · court

Learn to shoot off the backhand side so you can score from both sides of your body.

1. Start with the puck on your backhand beside your back foot.
2. Pull it forward across your body.
3. Finish with your blade pointing at the net.
4. Take 20 shots.

Coach's cue: Pull through, finish pointing.

Bring: stick, balls or pucks, net or board

Safety: Keep your stick down and make sure the area around you is clear.

Towel Wring Wrists

Ages 7 and up · 8 min · Physical · indoors

Wring a towel both ways to build the strong wrists and forearms a quick release needs.

1. Hold a rolled towel with both hands in front of you.
2. Wring it as if squeezing out water, one way, for 10 seconds.
3. Wring it the other way.
4. Do 6 rounds.

Coach's cue: Squeeze and twist, both ways.

Bring: small towel

Safety: Twist gently; stop if your wrist or elbow hurts.

Snap Shot Quick Release

Ages 11 and up · 12 min · Technical · court

Shoot quickly with a short pull and snap.

1. Hold the puck beside your front foot.
2. Pull it in slightly and snap it forward.
3. Shoot without a big wind-up.
4. Take 30 shots.

Coach's cue: Quick hands, no warning.

Bring: stick, pucks or balls, net

Safety: Keep your stick down and make sure the area around you is clear.

Shooting in Stride

Ages 11 and up · 12 min · Technical · field

Shoot while moving without stopping to set your feet.

1. Skate or run in from the blue line or 30 feet out.
2. Shoot off your inside foot.
3. Follow your shot toward the net.
4. Take 20 shots, 10 from each side.

Coach's cue: Do not slow down to shoot.

Bring: stick, pucks or balls, net, skates or shoes

Safety: Keep your stick down and make sure the area around you is clear.

Catch and Shoot

Ages 11 and up · 12 min · Technical · court

Take a pass, settle it in your shooting spot and release before a goalie can set.

1. Your partner passes from the side.
2. Cushion the puck into the spot you shoot from.
3. Shoot within one second.
4. Take 20 shots, 10 from each side.

Coach's cue: Catch it where you shoot it.

Bring: stick, pucks, net, partner

Safety: Keep your stick down and make sure the area around you is clear.

Shoot and Follow the Rebound

Ages 11 and up · 12 min · Tactical · field

Shoot, then drive to the net for the second chance.

1. Shoot from the side of the slot.
2. Skate or step to the front of the net right after.
3. A partner slides a loose puck near the crease; tap it in.
4. Do 12 reps.

Coach's cue: Shoot, stop at the net, stick down.

Bring: stick, pucks, net, partner or coach

Safety: Keep your stick down and make sure the area around you is clear.

One-Timers

Ages 14 and up · 15 min · Technical · court

Shoot a pass without stopping it first.

1. Your partner passes across from the side.
2. Open your hips to the net and time your swing.
3. Strike the puck as it arrives.
4. Take 20 from each side.

Coach's cue: Stick back early, eyes on the puck.

Bring: stick, pucks or balls, net, partner

Safety: Keep your stick down and make sure the area around you is clear.

Backhand Up High

Ages 14 and up · 12 min · Technical · court

Lift a backhand shot in close, where goalies struggle.

1. Stand 8 feet from the net with the puck on your backhand.
2. Cup the puck on the heel of the blade.
3. Pull up and through to lift it.
4. Take 30 shots and count the ones under the bar.

Coach's cue: Heel to toe, lift through it.

Bring: stick, pucks or balls, net

Safety: Keep your stick down and make sure the area around you is clear.

Shoot Off a Curl

Ages 14 and up · 12 min · Technical · field

Curl around a cone and change the shooting angle before you release.

1. Carry the puck around a cone at the top of the circle.
2. Pull the puck across your body to change the angle.
3. Shoot in stride at a corner you name first.
4. Take 10 from each side.

Coach's cue: Change the angle, then shoot.

Bring: stick, pucks, net, 2 cones, skates, ice

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Net-Front Deflections

Ages 14 and up · 12 min · Technical · field

Redirect a point shot with your blade to change its path near the net.

1. Stand beside the crease with your blade on the ice.
2. Your partner sends low, slow shots from the point.
3. Angle your blade to tip each one on goal.
4. Do 20 tips.

Coach's cue: Blade angle, soft hands.

Bring: stick, pucks, net, partner, full gear

Safety: Low, slow shots only, below the knees. Full gear, a cage and a neck guard.

Stationary Stickhandling

Ages 7 and up · 8 min · Technical · field

Move the puck side to side with soft hands while standing still.

1. Hold your top hand firmly and your bottom hand loose.
2. Roll your wrists to cup the puck each way.
3. Do 30 narrow dribbles, then 30 wide.
4. Repeat with your head up.

Coach's cue: Top hand controls, bottom hand slides.

Bring: stick, ball or puck

Figure-Eight Handles

Ages 7 and up · 8 min · Technical · field

Weave the puck in a figure eight around two objects.

1. Place two pucks or gloves a stick blade apart.
2. Move your puck in a figure eight around them.
3. Go for 30 seconds.
4. Rest 20 seconds; do 6 rounds.

Coach's cue: Reach with your arms, soft hands.

Bring: stick, ball or puck, 2 objects

Toe and Heel Taps

Ages 7 and up · 8 min · Technical · field

Move the ball from the toe to the heel of your blade to learn soft control.

1. Hold the stick with your top hand at the end.
2. Tap the ball from heel to toe, keeping it under control.
3. Do 30 taps, then 30 with your head up.
4. Finish with 30 forehand-backhand taps.

Coach's cue: Soft hands, quiet blade.

Bring: stick, stickhandling ball

Red Light, Green Light Handles

Ages 7 and up · 8 min · Tactical · field

A family game: carry the puck on "green" and freeze it under your blade on "red".

1. A parent calls green or red.
2. On green, carry the puck forward with small taps.
3. On red, stop the puck dead under your blade.
4. Play 6 rounds across the room or driveway.

Coach's cue: Puck stays close to your blade.

Bring: stick, ball or puck, parent or partner

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Toe Drag

Ages 11 and up · 10 min · Technical · field

Pull the puck back with the toe of your blade to beat a stick check.

1. Push the puck out toward a cone.
2. Turn the toe of your blade over it and pull it back and across.
3. Move it to your forehand.
4. Do 20 reps.

Coach's cue: Toe over the puck, pull it in.

Bring: stick, ball or puck, cone

Stickhandling Through Cones

Ages 11 and up · 12 min · Technical · field

Carry the puck through cones with your head up.

1. Set 6 cones in a line 4 feet apart.
2. Weave through keeping the puck close.
3. Look up between every cone.
4. Do 8 trips.

Coach's cue: Eyes up, feel the puck.

Bring: stick, ball or puck, 6 cones

Drag Around a Stick

Ages 11 and up · 10 min · Technical · field

Pull the puck wide around a stick on the ground, like beating a defender's blade.

1. Lay a spare stick on the floor in front of you.
2. Push the puck out and pull it wide around the end.
3. Bring it back to the middle in one move.
4. Do 20 each side.

Coach's cue: Wide reach, pull it home.

Bring: stick, ball or puck, spare stick or tape line

Keep-Away Handles

Ages 11 and up · 10 min · Tactical · field

Keep the puck inside a small square while a partner tries to touch it with their stick.

1. Mark a square 10 feet wide.
2. Protect the puck for 20 seconds while your partner reaches with their stick only.
3. Swap roles.
4. Play 6 rounds each.

Coach's cue: Turn your back, keep it moving.

Bring: stick, ball or puck, partner, 4 cones

Safety: Sticks only: no slashing, no pushing.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

One-Hand Puck Protection

Ages 14 and up · 12 min · Technical · field

Shield the puck with your body and control it with one hand.

1. Carry the puck on the side away from your partner.
2. Use your free arm and body to hold them off.
3. Keep moving your feet in a circle.
4. Go for 15 seconds; do 6 rounds each.

Coach's cue: Body between them and the puck.

Bring: stick, ball or puck, partner

Safety: Only with a coach watching and a partner of similar size: body position and light touch only, no checking and no pushing from behind.

Quick Hands in Tight

Ages 14 and up · 12 min · Technical · field

Move the puck through a tight pattern at full speed.

1. Place four objects in a small square.
2. Move the puck in and out of every gap as fast as you can.
3. Go for 20 seconds.
4. Rest 30 seconds; do 8 rounds.

Coach's cue: Fast hands, quiet upper body.

Bring: stick, ball or puck, 4 objects

Toe Drag Through a Stick

Ages 14 and up · 12 min · Technical · field

Drag the puck around a stick laid on the ice and in close to your skates without slowing down.

1. Skate at a stick laid across your path.
2. Toe drag the puck around the end and in tight to your skates.
3. Shoot or pass right after.
4. Do 10 reps each side.

Coach's cue: Drag tight, keep your speed.

Bring: stick, pucks, skates, ice, spare stick

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Eyes-Up Number Call

Ages 14 and up · 10 min · Tactical · field

Keep handling at speed while you read numbers your partner holds up, so your eyes stay on the play.

1. Stickhandle quickly in one spot.
2. Your partner flashes 1 to 5 fingers from 15 feet away.
3. Call the number without losing the puck.
4. Do 6 rounds of 30 seconds.

Coach's cue: Feel the puck, see the ice.

Bring: stick, ball or puck, partner

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Forehand Pass to a Wall

Ages 7 and up · 8 min · Technical · field

Sweep a flat pass and receive it softly.

1. Stand 10 feet from a wall.
2. Sweep the puck and point your blade at the target.
3. Cushion the return by giving with your stick.
4. Do 40 passes.

Coach's cue: Sweep it, do not slap it.

Bring: stick, ball or puck, wall or board

Partner Passing

Ages 7 and up · 8 min · Technical · field

Pass tape to tape with a partner from a standstill.

1. Stand 15 feet apart.
2. Pass to your partner's blade.
3. Show a target with your own blade.
4. Do 40 passes.

Coach's cue: Show a target, call for it.

Bring: stick, ball or puck, partner

Pass Through the Gate

Ages 7 and up · 8 min · Technical · field

Pass flat through two cones so every pass lands where you aimed it.

1. Set two cones a stick-length apart, 10 feet away.
2. Sweep the puck through the gate.
3. Count how many go through out of 20.
4. Try to beat your own count next time.

Coach's cue: Point your blade through the gate.

Bring: stick, ball or puck, 2 cones, partner or wall

Soft Catch Receiving

Ages 7 and up · 8 min · Technical · field

Catch a pass by giving with your blade so the puck stops right in front of you.

1. Show a target with your blade.
2. As the pass arrives, let your blade move back a little.
3. Stop the puck in front of you.
4. Do 30 catches on the forehand and 20 on the backhand.

Coach's cue: Give with the pass.

Bring: stick, ball or puck, partner

Mini-Stick Sweeps

Ages 7 and up · 8 min · Technical · indoors

Sweep a soft ball slowly along the floor to a shoe target two steps away, cupping it on your blade.

1. Set two shoes as a small gate two steps away.
2. Cup the soft ball on the blade, eyes on the gate.
3. Sweep it gently through the gate; fetch it and go again.
4. Do 20 each side.

Coach's cue: Cup, sweep, follow through low.

Bring: mini stick or short stick, soft ball or rolled socks, 2 shoes as a target

Safety: Use a soft ball and slow sweeps only, with nothing breakable nearby.

Backhand Passing

Ages 11 and up · 10 min · Technical · field

Make a firm, flat pass off your backhand.

1. Start with the puck on your backhand side.
2. Sweep across your body and follow through low.
3. Receive on the backhand too.
4. Do 30 passes.

Coach's cue: Low follow-through keeps it flat.

Bring: stick, ball or puck, partner or wall

Passing While Moving

Ages 11 and up · 12 min · Technical · field

Pass ahead of a moving teammate.

1. Move down the rink side by side, 15 feet apart.
2. Pass ahead of your partner's stick.
3. Receive without slowing down.
4. Do 6 lengths.

Coach's cue: Lead them; pass to where they are going.

Bring: stick, ball or puck, partner, skates or shoes

Triangle Passing

Ages 11 and up · 12 min · Technical · field

Pass around a triangle with one touch to stop the puck and one to pass it on.

1. Stand in a triangle 15 feet apart.
2. Receive, then pass to the next player.
3. Switch direction after 20 passes.
4. Do 3 rounds.

Coach's cue: Move your feet to face your target.

Bring: stick, ball or puck, 2 partners

Stretch Pass Timing

Ages 11 and up · 12 min · Tactical · field

Hit a teammate breaking up the ice in stride from your own end.

1. Your partner starts skating up the boards.
2. Wait until they reach the line, then pass ahead of them.
3. They take it in stride without slowing.
4. Do 8 each.

Coach's cue: Pass to space, not to skates.

Bring: stick, pucks, skates, ice, partner

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Saucer Pass

Ages 14 and up · 12 min · Technical · field

Lift the puck over a stick so it lands flat for your teammate.

1. Lay a stick on the ground between you and your partner.
2. Roll the puck from heel to toe to lift it.
3. It should land flat before reaching them.
4. Do 30 passes.

Coach's cue: Heel to toe with a spin.

Bring: stick, pucks, partner, low obstacle

Safety: Keep your stick down and make sure the area around you is clear.

Give and Go

Ages 14 and up · 12 min · Tactical · field

Pass, move into open space and get the puck straight back.

1. Pass to your partner and accelerate past a cone.
2. Receive the return pass in stride.
3. Finish with a shot or a second pass.
4. Do 12 reps.

Coach's cue: Pass and move; never stand and watch.

Bring: stick, ball or puck, partner, cone

Pass Through Traffic

Ages 14 and up · 12 min · Tactical · court

Find a passing lane past a defender's stick and hit a moving teammate.

1. Two attackers move in a small zone with one defender between them.
2. The defender's stick covers the lane; move the puck until a lane opens.
3. Pass only when the lane is clear.
4. Play 6 rounds of 1 minute and rotate the defender.

Coach's cue: Move the puck to open the lane.

Bring: stick, pucks, 3 partners, cones

Safety: Keep your stick down and make sure the area around you is clear.

Bank Pass off the Boards

Ages 14 and up · 12 min · Technical · field

Use the boards to send the puck past a defender to a teammate.

1. Stand 15 feet from the boards with a partner further down the ice.
2. Pass into the boards at an angle so it rebounds to them.
3. Adjust your angle until it lands on their blade.
4. Do 20 passes each.

Coach's cue: Angle in equals angle out.

Bring: stick, pucks, ice, boards, partner

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Drop Pass and Drive

Ages 14 and up · 12 min · Tactical · field

Leave the puck for a trailing teammate, then drive wide to open space for the return.

1. Carry the puck up the middle with a partner trailing.
2. Call "drop", leave the puck behind and keep skating wide.
3. Your partner shoots or passes back to you.
4. Do 10 reps.

Coach's cue: Call it, leave it, drive.

Bring: stick, pucks, net, ice, partner

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Stick on Puck

Ages 7 and up · 8 min · Technical · field

Keep your stick blade on the ice and in the passing lane.

1. Face a partner who moves the puck slowly side to side.
2. Follow it with your blade on the ground.
3. Do not reach or lunge.
4. Go for 20 seconds; do 6 rounds.

Coach's cue: Blade down, stay patient.

Bring: stick, ball or puck, partner

Defensive Stance and Gap

Ages 7 and up · 8 min · Technical · field

Stay a stick length from an attacker with your knees bent.

1. Your partner walks or skates toward you.
2. Back up at their speed, one stick length away.
3. Keep your stick out in front.
4. Do 10 reps.

Coach's cue: One stick length, no closer.

Bring: stick, 2 cones, partner

Shadow the Skater

Ages 7 and up · 8 min · Tactical · court

Mirror a partner side to side and stay in front of them without touching.

1. Face a partner inside a narrow lane.
2. They move side to side; you copy them going backward.
3. Keep your stick out and your body between them and the net.
4. Do 6 rounds of 20 seconds, then swap.

Coach's cue: Stay in front, no reaching.

Bring: stick, partner, 4 cones

Goalie Ready Stance

Ages 7 and up · 8 min · Technical · field

For goalies: set a balanced ready stance and track a soft ball all the way into your body.

1. Feet wider than your shoulders, knees bent, glove open.
2. A partner tosses soft balls at your body.
3. Watch each ball all the way in and trap it.
4. Do 30 tosses.

Coach's cue: Eyes on the ball, square up.

Bring: goalie stick, soft balls, partner

Safety: Full goalie gear for any shots. Start with soft balls and slow shots.

Block the Passing Lane

Ages 7 and up · 8 min · Tactical · court

Hold your stick flat in the lane to stop passes between two partners.

1. Stand between two partners 15 feet apart.
2. They try to pass along the floor.
3. Slide your stick flat to block the lane.
4. Do 3 rounds of 1 minute, then rotate.

Coach's cue: Stick flat in the lane.

Bring: stick, ball or puck, 2 partners

Gap Stance Backward Steps

Ages 7 and up · 8 min · Physical · indoors

In shoes: hold a low defender stance, take small backward steps and pivot, the footwork of keeping a good gap.

1. Get low: knees bent, back flat, chest up.
2. Take 3 small steps backward.
3. Pivot your hips to one side and freeze.
4. Do 10 each way.

Coach's cue: Low and square, then pivot.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Angling to the Outside

Ages 11 and up · 12 min · Tactical · field

Steer an attacker toward the outside instead of chasing them.

1. Your partner carries the puck up a lane.
2. Approach from the inside and match their speed.
3. Force them toward the outside line of cones.
4. Do 8 reps each.

Coach's cue: Inside shoulder, steer them wide.

Bring: stick, ball or puck, 4 cones, partner

Safety: No body contact in this drill.

Poke and Sweep Checks

Ages 11 and up · 10 min · Technical · field

Knock the puck away with your stick without losing your position.

1. Your partner carries the puck toward you slowly.
2. Poke straight at the puck with one hand, then recover.
3. Try a sweep along the ground.
4. Do 15 reps and swap.

Coach's cue: Quick poke, then back to your stance.

Bring: stick, ball or puck, partner

Safety: Keep your stick down and make sure the area around you is clear.

Pivot and Close the Gap

Ages 11 and up · 12 min · Technical · field

Skate backward, pivot to forward and close on a puck carrier who cuts wide.

1. Skate backward from the blue line.
2. On a coach signal, pivot toward the boards.
3. Close at an angle and set your stick on the puck line.
4. Do 8 each side.

Coach's cue: Pivot early, stick leads.

Bring: skates, ice, stick, cones

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Goalie T-Push Shuffles

Ages 11 and up · 10 min · Technical · field

For goalies: move post to post with a T-push and stop square to the shooter.

1. Start on your post in your stance.
2. Turn your lead skate and push with the back leg.
3. Stop square to a cone at the top of the crease.
4. Do 10 each way.

Coach's cue: Head turns first, stop square.

Bring: goalie gear, ice, net, cones

Safety: Full goalie gear for any shots. Start with soft balls and slow shots.

Defend a 2-on-1

Ages 11 and up · 12 min · Tactical · court

Take away the pass on a 2-on-1 and let your goalie take the shooter.

1. Two attackers come at you with the puck.
2. Stay in the middle with your stick in the passing lane.
3. Do not commit to the puck carrier.
4. Defend 8 rushes.

Coach's cue: Take the pass, trust the goalie.

Bring: stick, pucks, net, 2 partners

Safety: Keep your stick down and make sure the area around you is clear.

1-on-1 Gap Control

Ages 14 and up · 12 min · Tactical · field

Defend a live rush while skating backward.

1. Your partner attacks from center.
2. Match their speed backward and keep a tight gap.
3. Force them wide and take away the middle.
4. Defend 8 rushes each.

Coach's cue: Protect the middle first.

Bring: stick, ball or puck, net, partner

Safety: Only with a coach, in full gear. Stick checks and body position only: no body checking under 14U or in girls' hockey.

Net-Front Position

Ages 14 and up · 12 min · Tactical · court

Get between an attacker and your net and tie up their stick.

1. Your partner stands in front of the net.
2. Position yourself between them and the goalie's view.
3. Lift or tie up their stick when a shot comes.
4. Do 10 reps of 8 seconds.

Coach's cue: Stick on their stick, body between.

Bring: stick, net, partner

Safety: Full gear, and the goalie in full goalie gear. Any shots stay low and slow. No cross-checking or pushing from behind.

Defensive Zone Coverage Reads

Ages 14 and up · 12 min · Tactical · court

Read whether to cover a player or a lane as the puck moves around your zone.

1. Play 3 attackers against 2 defenders near the net.
2. Defenders call "man" or "lane" before each pass.
3. Keep the slot covered at all times.
4. Play 6 rounds of 45 seconds.

Coach's cue: Talk, protect the slot.

Bring: stick, pucks, net, 4 or more players

Safety: Follow your league rules on body contact for your age group. Nothing from behind.

Goalie Butterfly Recovery

Ages 14 and up · 12 min · Technical · field

For goalies: drop to the butterfly, then push back to your feet or slide to face the next shooter.

1. Drop into the butterfly on a low shot.
2. Recover with your back leg to your feet.
3. Slide across to face a second shooter.
4. Do 10 sequences.

Coach's cue: Recover with the back leg.

Bring: goalie gear, ice, net, coach with pucks

Safety: Full goalie gear for any shots. Start with soft balls and slow shots.

Puck Retrieval Shoulder Check

Ages 14 and up · 12 min · Technical · field

For defenders: look over your shoulder before you reach a puck in the corner so you know your next play.

1. A coach sends a puck into the corner.
2. Skate back and shoulder-check twice on the way.
3. Pick up the puck and make the safe play up the boards.
4. Do 10 retrievals.

Coach's cue: Check twice, then decide.

Bring: skates, ice, pucks, stick

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Squats and Wall Sits

Ages 7 and up · 8 min · Physical · field

Build the leg strength that holds a low skating stance.

1. Do 12 bodyweight squats.
2. Hold a wall sit for 20 seconds.
3. Rest 40 seconds.
4. Do 4 rounds.

Coach's cue: Knees over toes, chest up.

Bring: wall

Balance and Core Holds

Ages 7 and up · 8 min · Physical · indoors

A strong middle keeps you on your feet in a battle.

1. Hold a front plank for 20 seconds.
2. Hold a side plank for 15 seconds each side.
3. Stand on one leg for 20 seconds each.
4. Do 3 rounds.

Coach's cue: Straight line from head to heels.

Loose Puck Race

Ages 7 and up · 8 min · Tactical · field

Race a partner to a loose puck and win it with your hips and feet, not by bumping.

1. Start side by side 15 feet from a puck.
2. On "go", race to it and get your hips between your partner and the puck.
3. Whoever has body position first keeps it 5 seconds.
4. Do 10 races.

Coach's cue: Get there first, get low.

Bring: stick, ball or puck, partner

Safety: No pushing or bumping. Win it with your feet.

One-Leg Balance Reaches

Ages 7 and up · 8 min · Physical · field

Balance on one leg and reach in different directions so you stay strong on your skates.

1. Stand on one leg with a bent knee.
2. Reach your other foot forward, sideways and back.
3. Do 8 reaches, then switch legs.
4. Do 3 rounds.

Coach's cue: Soft knee, steady hips.

Bring: floor space

Safety: Use a clear, non-slip floor away from furniture and windows.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Skater Bounds

Ages 11 and up · 10 min · Physical · field

Jump side to side the way a skating stride pushes.

1. Bound sideways off one leg and land on the other.
2. Swing your arms like a skating stride.
3. Stay low between jumps.
4. Do 4 sets of 10.

Coach's cue: Push sideways, land soft.

Bring: flat surface

Safety: Use a non-slip surface. Stop if your knees hurt.

Puck Battle Stance

Ages 11 and up · 10 min · Physical · field

Win a loose puck with a low, wide base and strong stick.

1. Stand shoulder to shoulder with a partner over a puck.
2. On a signal, get low and pull the puck out with your stick.
3. Use your legs for a strong base.
4. Do 10 battles.

Coach's cue: Low and wide wins.

Bring: stick, ball or puck, partner

Safety: Shoulder to shoulder only. No pushing from behind.

Angling with Stick Lifts

Ages 11 and up · 12 min · Technical · field

Angle a puck carrier toward the side and lift their stick to take the puck, the step that comes before any checking.

1. Your partner carries the puck up a lane at half speed.
2. Skate on their inside shoulder and match their speed.
3. Lift their stick from below and take the puck.
4. Do 8 reps each.

Coach's cue: Angle, match, lift.

Bring: stick, ball or puck, partner, cones

Safety: Check the stick, never the body or hands. Keep your stick below the waist. No body contact in this drill.

Mirror and Track

Ages 11 and up · 10 min · Tactical · field

Track a moving player from the inside so you can take away their space, with no body contact.

1. Your partner moves forward and cuts inside the cones.
2. Stay on their inside shoulder, a stick length away.
3. Point your stick at their stick the whole way.
4. Do 6 rounds of 20 seconds each.

Coach's cue: Inside shoulder, stick on stick.

Bring: stick, partner, cones

Safety: No body contact in this drill.

Contact Confidence: Strong Base

Ages 11 and up · 10 min · Physical · field

Hold a strong, low base while a partner leans on a pad, the first step of contact confidence.

1. Stand in a low, wide stance holding a pad to your shoulder.
2. Your partner leans in slowly with steady pressure for 3 seconds.
3. Hold your ground with bent knees, then relax.
4. Do 8 leans each, then swap.

Coach's cue: Wide feet, bent knees, head up.

Bring: coach, partner, soft pad or shield

Safety: For ages 10 and up. Only with a coach, in full gear, with a partner of similar size, at walking or gliding pace. Body checking is not allowed in games before 14U, and never in girls' and women's hockey; these drills teach legal body contact only. Never hit from behind or near the head.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Shift-Length Intervals

Ages 14 and up · 15 min · Physical · field

Work as hard as a real shift, then rest as long as you would on the bench.

1. Skate or run hard for 40 seconds.
2. Rest for 90 seconds.
3. Do 8 shifts.
4. Keep your effort the same on the last one.

Coach's cue: Every shift at full effort.

Bring: skates and ice or 2 cones

Safety: Warm up fully. Drink water between shifts.

Strength and Power Circuit

Ages 14 and up · 15 min · Physical · field

Combine legs, core and explosive throws for all-round hockey strength.

1. Do 8 split squats each leg.
2. Do 8 rotational ball throws each side against a wall.
3. Do 8 push-ups and a 30-second plank.
4. Rest 1 minute; do 4 rounds.

Coach's cue: Explode on the throws, control everything else.

Bring: light medicine ball

Safety: Use a light ball and keep good form.

Receiving Contact on the Boards

Ages 14 and up · 12 min · Technical · field

Learn to protect yourself near the boards: turn side-on, keep your head up and stay on your feet.

1. Skate slowly along the boards with the puck.
2. Your partner glides in at walking pace and leans shoulder to shoulder from the side.
3. Turn side-on, bend your knees, keep your head up and keep the puck.
4. Do 6 reps each, at walking pace only.

Coach's cue: Head up, side on, stay strong.

Bring: full gear, ice, boards, coach, partner of similar size

Safety: For ages 12 and up. Only with a coach, in full gear, with a partner of similar size, at walking or gliding pace. Body checking is not allowed in games before 14U, and never in girls' and women's hockey; these drills teach legal body contact only. Never hit from behind or near the head.

Angle, Contain, Separate

Ages 14 and up · 12 min · Tactical · field

Angle a carrier toward the boards, contain them and separate them from the puck with your stick and hips.

1. Angle the carrier toward the boards at half speed.
2. Close the gap so they cannot cut back inside.
3. Use your stick and hip position to separate them from the puck.
4. Do 8 reps each; go faster only when your coach says so.

Coach's cue: Angle, contain, then separate.

Bring: full gear, ice, pucks, coach, partner of similar size

Safety: For ages 12 and up. Only with a coach, in full gear, with a partner of similar size, at walking or gliding pace. Body checking is not allowed in games before 14U, and never in girls' and women's hockey; these drills teach legal body contact only. Never hit from behind or near the head.

Off-Ice Hip and Core Strength

Ages 14 and up · 15 min · Physical · field

Build the hips and core that keep you balanced in battles along the boards.

1. Do 10 band side steps each way.
2. Do 8 single-leg glute bridges on each leg.
3. Hold a side plank for 25 seconds on each side.
4. Rest 1 minute; do 3 rounds.

Coach's cue: Brace, control every rep.

Bring: light resistance band, floor space

Safety: Use a light band. Stop if anything hurts.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.