Free drill library · Hockey

At-home hockey drills for 7 to 10 year olds

This is a free sample week of at-home hockey training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 11 to 12 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 7 to 10 year olds

Session 1

Figure 8 hands 12 minutes

  1. Narrow and wide dribbles · 4 min
    Loose bottom hand, roll the wrists
  2. Figure 8 around two cups · 4 min
    Slow first, then eyes up
  3. Reach out and pull in · 4 min
    Far on the forehand, far on the backhand

Session 2

Wrist shot targets 11 minutes

  1. Wrist shot form · 5 min
    Back foot to front foot, point the blade at the target
  2. Shoot at corner targets · 6 min
    Pick a corner before you shoot

Session 3

Physicality: Chair Sit-and-Stand 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Chair Sit-and-Stand · 4 min
    Slow down, fast up. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
  3. Color Call Cones · 4 min
    Ready feet, go on the call. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  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

Wrist Shot Form

Ages 7 and up · 10 min

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.

Chair Sit-and-Stand

Ages 6 to 10 · 5 min

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.

Color Call Cones

Ages 6 to 10 · 8 min

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.

Safety for ages 7 to 10

  • Plans for this age group use beginner 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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