8U hockey practice plans (ages 7 and 8)

Hockey Warm-Up, Ages 7 to 10 10 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves off the ice: stickhandle a ball side to side and front to back for 1 minute, then 10 easy passes to a partner or a wall.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Fall Down, Get Up 16 min

1. Bend your knees and fall to the side onto your hip.
2. Roll onto your hands and knees.
3. Put one skate flat under you, then the other, and stand.
4. Do 8 falls, 4 to each side.

Coaching point: Chin tucked, up on one knee.

Safety: Wear a helmet with a full cage, a neck guard, a mouthguard and full gear on the ice.

Backhand Shot Basics 10 min

1. Start with the puck on your backhand beside your back foot.
2. Pull it forward across your body.
3. Finish with your blade pointing at the net.
4. Take 20 shots.

Coaching point: Pull through, finish pointing.

Safety: Keep your stick down and make sure the area around you is clear.

Chair Sit-and-Stand 16 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

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

Hockey Cool-Down Stretches, Ages 7 to 10 8 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Hockey Warm-Up, Ages 7 to 10 10 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves off the ice: stickhandle a ball side to side and front to back for 1 minute, then 10 easy passes to a partner or a wall.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Figure-Eight Handles 16 min

1. Place two pucks or gloves a stick blade apart.
2. Move your puck in a figure eight around them.
3. Go for 30 seconds.
4. Rest 20 seconds; do 6 rounds.

Coaching point: Reach with your arms, soft hands.

Forehand Pass to a Wall 10 min

1. Stand 10 feet from a wall.
2. Sweep the puck and point your blade at the target.
3. Cushion the return by giving with your stick.
4. Do 40 passes.

Coaching point: Sweep it, do not slap it.

Flamingo Stand Count 16 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hockey Cool-Down Stretches, Ages 7 to 10 8 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.