Hockey drills for 14 year olds
At 14, practice defense, passing, puck battles and shooting: the skills the 30 drills SSTracker opens for 14 year olds train. SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 home days a week, with rest days between. Why: Ages 6 to 12 are the "sampling years": high play, low deliberate practice (Côté and Vierimaa 2014).
What a 14 year old can practice at home: drills the app opens at this age, what changes in hockey this year, how long and how often, what to have at home, and a free week to start.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026
SSTracker follows USA Hockey on checking: none at 12U and younger, and a checking drill is shown only from 14.
Free, no account. A week for this sport and age, kept to healthy limits.
At 14
The age at a glance
- This year
- Body checking starts at 14U (USA Hockey), none at any age in girls' and women's hockey. SSTracker shows checking drills only with a coach, slowly, with a partner of similar size; never hit from behind or to the head.
- Drills this year
- Advanced drills start this year, and so do the drills SSTracker holds back until 14, such as box jumps and any drill with contact.
- Checking
- Body checking starts at 14U (USA Hockey), none at any age in girls' and women's hockey. SSTracker shows checking drills only with a coach, slowly, with a partner of similar size; never hit from behind or to the head.
- Gear
- Helmet with full face cage, neck guard, mouthguard and full gear on the ice. Goalies wear full goalie gear before any shot, with soft balls and slow shots first.
- At 14
- Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.
- At home
- SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 home days a week, with rest days between.
30 drills
Drills for 14 year olds
Every drill here is one the app opens for 14 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.
Defense
Passing
Puck Battles
Shooting
Skating
What you need at home
What you need at home at 14
53 of the 85 hockey drills for 14 year olds work at home, in a room, garage or yard. Most used: stick (38 of the 53 drills), ball or puck (22), cones (10), net (7), pucks or balls (6), floor space (3), pucks (3), balls or pucks (2). 2 drills need nothing but space. 25 are for two, and a parent can be the partner.
- Balance and Core HoldsAges 7 and up · 8 min
- Gap Stance Backward StepsAges 7 and up · 8 min
- Goalie Shuffle Between ConesAges 7 and up · 8 min
- Off-Ice Stride HoldsAges 7 and up · 8 min
- One-Leg Balance ReachesAges 7 and up · 8 min
- Shift-Length IntervalsAges 14 and up · 15 min
- Skater BoundsAges 11 and up · 10 min
- Squats and Wall SitsAges 7 and up · 8 min
New at 14
Drills that open at 14
These drills join the list at 14: the app opens them from this age, by its level and age rules. They were not on the page for 13 year olds.
- 1-on-1 Gap ControlAges 14 and up · 12 min
- Angle, Contain, SeparateAges 14 and up · 12 min
- Backhand Up HighAges 14 and up · 12 min
- Backward Crossovers Around ConesAges 14 and up · 12 min
- Bank Pass off the BoardsAges 14 and up · 12 min
- Contact Confidence: Strong BaseAges 14 and up · 10 min
- Crossover StartsAges 14 and up · 12 min
- Defensive Zone Coverage ReadsAges 14 and up · 12 min
A week to start with
A free week of hockey at home
- 1Stride power, off ice20 min
- 2Passing: Saucer Pass15 min
- 3Physicality: Off-Ice Hip and Core Strength15 min
Questions parents ask
Hockey for 14 year olds: questions and answers
What hockey drills can a 14 year old do at home?
53 of the 85 hockey drills for 14 year olds work at home, in a room, garage or yard. Most used: stick (38 of the 53 drills), ball or puck (22), cones (10), net (7), pucks or balls (6), floor space (3), pucks (3), balls or pucks (2). 2 drills need nothing but space. 25 are for two, and a parent can be the partner.
How long should a 14 year old practice hockey?
Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week. SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 home days a week, with rest days between.
Is body checking allowed for a 14 year old in hockey?
Body checking starts at 14U (USA Hockey), none at any age in girls' and women's hockey. SSTracker shows checking drills only with a coach, slowly, with a partner of similar size; never hit from behind or to the head.
What gear does a 14 year old need for hockey?
Helmet with full face cage, neck guard, mouthguard and full gear on the ice. Goalies wear full goalie gear before any shot, with soft balls and slow shots first.
What changes in hockey at 14?
Body checking starts at 14U (USA Hockey), none at any age in girls' and women's hockey. SSTracker shows checking drills only with a coach, slowly, with a partner of similar size; never hit from behind or to the head. Advanced drills start this year, and so do the drills SSTracker holds back until 14, such as box jumps and any drill with contact.
Free for families and teams
Turn this into your child's week
Pick the days and minutes you have and see a hockey week for 14 year olds, kept to healthy limits for the age, with no account. A free account saves it and shows progress against your child's own start. Coaches can send the same drills to the whole team as homework.
30 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.