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

This is a free sample week of at-home hockey training for 14 year olds and older, for a goalie: 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

Reads and recovery 13 minutes

Two-ball juggling · 4 min
Eyes soft, hands quick
Shuffle, set and catch · 5 min
Set before the ball comes
Down and up to the posts · 4 min
Get up on the strong leg, find your angle

Session 2

Goalie: Reaction Ball Catch 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Reaction Ball Catch · 5 min
Ready hands, quick feet. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Angle, Contain, Separate · 5 min
Angle, contain, then separate. Safety: For ages 12 and up. Only with a coach, in full gear, with a partner of similar size, at walking or gliding pace. Body checking is not allowed in games before 14U, and never in girls' and women's hockey; these drills teach legal body contact only. Never hit from behind or near the head.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Goalie Butterfly Recovery 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Goalie Butterfly Recovery · 5 min
Recover with the back leg. Safety: Full goalie gear for any shots. Start with soft balls and slow shots.
Reaction Ball Catch · 5 min
Ready hands, quick feet. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
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

Reaction Ball Catch

Ages 13 and up · 10 min

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Angle, Contain, Separate

Ages 14 and up · 12 min

Angle a carrier toward the boards, contain them and separate them from the puck with your stick and hips.

Angle the carrier toward the boards at half speed.
Close the gap so they cannot cut back inside.
Use your stick and hip position to separate them from the puck.
Do 8 reps each; go faster only when your coach says so.

Coach's cue: Angle, contain, then separate.

Bring: full gear, ice, pucks, coach, partner of similar size

Safety: For ages 12 and up. Only with a coach, in full gear, with a partner of similar size, at walking or gliding pace. Body checking is not allowed in games before 14U, and never in girls' and women's hockey; these drills teach legal body contact only. Never hit from behind or near the head.

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.

Drop into the butterfly on a low shot.
Recover with your back leg to your feet.
Slide across to face a second shooter.
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.

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)