Game version
Skate-or-run follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Shift-Length Intervals
Work as hard as a real shift, then rest as long as you would on the bench.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Skate or run hard for 40 seconds.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 15 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Skates and ice or 2 cones
- Level · skill
- Advanced · Puck Battles
The steps
How it works
- Skate or run hard for 40 seconds.
- Rest for 90 seconds.
- Do 8 shifts.
- Keep your effort the same on the last one.
Coaching point
Every shift at full effort.
Safety: Warm up fully. Drink water between shifts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the ice like a frozen lake.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
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