Free drill library · Hockey

At-home hockey drills for 7 to 10 year olds: goalie

This is a free sample week of at-home hockey training for 7 to 10 year olds, for a goalie: 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

Skater balance 11 minutes

  1. Side-to-side skater hops · 4 min
    Land soft, knee over toe
  2. Stride position holds · 3 min
    Low knees, chest up
  3. Crossover steps over a line · 4 min
    Outside foot crosses over, stay low

Session 2

Goalie: Color Call Cones 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. 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.
  3. Wall Push-Up Countdown · 4 min
    Straight like a board. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Goalie Ready Stance 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Goalie Ready Stance · 4 min
    Eyes on the ball, square up. Safety: Full goalie gear for any shots. Start with soft balls and slow shots.
  3. Crab Walk Path · 4 min
    Hips high like a crab. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint 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

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.

Wall Push-Up Countdown

Ages 6 to 10 · 5 min

Push-ups against a wall teach the right shape before ever going to the floor.

  1. Stand an arm's length from a wall with hands at shoulder height.
  2. Bend your elbows to bring your chest toward the wall, body straight.
  3. Push back while counting down from 10.
  4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Goalie Ready Stance

Ages 7 and up · 8 min

For goalies: set a balanced ready stance and track a soft ball all the way into your body.

  1. Feet wider than your shoulders, knees bent, glove open.
  2. A partner tosses soft balls at your body.
  3. Watch each ball all the way in and trap it.
  4. Do 30 tosses.

Coach's cue: Eyes on the ball, square up.

Bring: goalie stick, soft balls, partner

Safety: Full goalie gear for any shots. Start with soft balls and slow shots.

Crab Walk Path

Ages 6 to 10 · 6 min

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

  1. Sit, place hands behind you and feet in front.
  2. Lift your hips off the ground.
  3. Walk forward, backward and sideways along a path.
  4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint 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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