Free drill library · Hockey

At-home hockey drills for 14 year olds and older: forward

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

Forward: Net-Front Deflections 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Net-Front Deflections · 5 min
    Blade angle, soft hands. Safety: Low, slow shots only, below the knees. Full gear, a cage and a neck guard.
  3. Forward to Backward Pivots · 5 min
    Turn your head and hips first. Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 2

Forward: Shoot Off a Curl 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Shoot Off a Curl · 5 min
    Change the angle, then shoot. Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.
  3. Quick Hands in Tight · 5 min
    Fast hands, quiet upper body.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Forward: Goalie Butterfly Recovery 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Goalie Butterfly Recovery · 5 min
    Recover with the back leg. Safety: Full goalie gear for any shots. Start with soft balls and slow shots.
  3. Repeat Run Intervals · 5 min
    Same pace every rep. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
  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

Net-Front Deflections

Ages 14 and up · 12 min

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.

Forward to Backward Pivots

Ages 14 and up · 12 min

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.

Shoot Off a Curl

Ages 14 and up · 12 min

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.

Quick Hands in Tight

Ages 14 and up · 12 min

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

Goalie Butterfly Recovery

Ages 14 and up · 12 min

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.

Repeat Run Intervals

Ages 13 and up · 20 min

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.

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)

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