At-home hockey drills for 14 year olds and older

This is a free sample week of at-home hockey training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 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 14 year olds and older

Session 1

Strong on the puck 13 minutes

Single-leg balance while stickhandling · 4 min
Soft knee, eyes up
Lateral bounds · 5 min
Land soft and hold for a second
Protect the ball from a parent's stick · 4 min
Body between stick and ball, no contact

Session 2

Stride power, off ice 13 minutes

Stride position holds · 3 min
Knees bent, chest up
Skater bounds · 5 min
Push long, land soft
Short starts x 6 · 5 min
Full rest between

Session 3

Skating: Tempo Run Blocks 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Tempo Run Blocks · 5 min
Comfortably hard, not all out. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Saucer Pass · 5 min
Heel to toe with a spin. Safety: Keep your stick down and make sure the area around you is clear.
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

Skater Bounds

Ages 11 and up · 10 min

Jump side to side the way a skating stride pushes.

Bound sideways off one leg and land on the other.
Swing your arms like a skating stride.
Stay low between jumps.
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.

Tempo Run Blocks

Ages 13 and up · 25 min

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.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
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.

Saucer Pass

Ages 14 and up · 12 min

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

Lay a stick on the ground between you and your partner.
Roll the puck from heel to toe to lift it.
It should land flat before reaching them.
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.

Safety for ages 14 and up

Plans for this age group use beginner, developing and advanced 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)