Free drill library · Hockey

At-home hockey drills for 11 to 13 year olds

This is a free sample week of at-home hockey training for 11 to 13 year olds: 3 of the 7 plans SSTracker has for this group, each 13 to 14 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of hockey for 11 to 13 year olds

Session 1

Rebounder passing 13 minutes

  1. Forehand passes off a wall · 5 min
    Sweep the puck, do not slap
  2. Backhand passes · 5 min
    Same smooth sweep
  3. Receive and move · 3 min
    Soft hands, cushion the pass

Session 2

Skating: Talk-Test Steady Run 14 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Talk-Test Steady Run · 5 min
    If you can talk, the pace is right. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
  3. Shooting in Stride · 5 min
    Do not slow down to shoot. Safety: Keep your stick down and make sure the area around you is clear.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Shooting in Stride 14 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Shooting in Stride · 5 min
    Do not slow down to shoot. Safety: Keep your stick down and make sure the area around you is clear.
  3. Goalie T-Push Shuffles · 5 min
    Head turns first, stop square. Safety: Full goalie gear for any shots. Start with soft balls and slow shots.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 hockey plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Talk-Test Steady Run

Ages 10 to 14 · 20 min

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.

Shooting in Stride

Ages 11 and up · 12 min

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.

Goalie T-Push Shuffles

Ages 11 and up · 10 min

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.

Safety for ages 11 to 13

  • Plans for this age group use beginner and developing drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: hockey

  • Helmet with full face cage, neck guard, mouthguard and full gear on the ice.
  • Goalies wear full goalie gear before any shot; soft balls and slow shots first.
  • No body checking in 12U and younger, and none at any age in girls' and women's hockey (USA Hockey).
  • Never hit from behind or to the head. Contact skills are taught slowly with a coach and a similar-size partner.
  • Locker rooms are supervised; an adult is never alone with one child.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 28 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Hockey: governing bodies, safety and development (8)
Youth athletic development and safety (20)

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