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A week of hockey at home: ages 14 and up

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Stride power, off ice

20min

  1. Warm-up: Hockey Warm-Up, Ages 14 and Up4 min
  2. Stride position holds3 min
  3. Skater bounds5 min
  4. Short starts x 65 min
  5. Cool-down: Hockey Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Skate-or-run follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Skater Bounds: your own number

LastToday

DrillsHockey Warm-Up, Ages 14 and UpSkater BoundsHockey Cool-Down Stretches, Ages 14 and Up

Session 3

Physicality: Off-Ice Hip and Core Strength

15min

  1. Warm-up: Hockey Warm-Up, Ages 14 and Up4 min
  2. Off-Ice Hip and Core Strength4 min
  3. Net-Front Position4 min
  4. Cool-down: Hockey Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Skate-or-run follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Off-Ice Hip and Core Strength: your own number

LastToday

DrillsHockey Warm-Up, Ages 14 and UpOff-Ice Hip and Core StrengthNet-Front PositionHockey Cool-Down Stretches, Ages 14 and Up

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 14 and up: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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