First time? Select your age group and training days below, then hit Apply Settings. The program adjusts automatically.
Program Goal: Build hockey-ready athletes year-round with cyclable training phases of structured off-ice training.
How it works: Three progressive 4-week phases. Foundation builds movement quality and clean technique. Development adds strength, volume, and advanced skills. Performance converts everything into game-speed power.
Why it works: Every session pairs strength or conditioning with hockey-specific skills — stickhandling and shooting are integrated into every training day so the gains transfer directly to the ice. Volume and intensity progress week by week to drive real adaptation. Customizable by age, available days, and goals so each player trains at the right level.
Off-Season Program
Maximum Development
6 days/week · Full volume
Strength BuildingPower DevelopmentHigh Volume
This is when you make the biggest gains. Train 6 days/week with full volumes. Progress through all 12 weeks, then restart the cycle. Use the heavier weights and push intensity in Weeks 9-12.
Pre-Season Program
Intensity Ramp
5 days/week · Peak preparation
Game SpeedConditioning PeakPower Focus
4-6 weeks before season starts, ramp up intensity. Train 5 days/week. Focus on Weeks 9-12 exercises (performance phase) to peak your power and conditioning right before games begin.
During games, train 3 days/week (Mon/Thu/Sat recommended). All volumes automatically reduce by 1 set. Use Weeks 1-4 exercises only. Goal: maintain strength without adding fatigue.
Weekly Training Split5 training days/week · Balanced focus
Mon
Lower BodyAgilityStickhandling
Tue
ShootingStickhandlingConditioning
Wed
Active Recovery
Thu
Upper BodyCoreStickhandling
Fri
Full SkillsConditioning
Sat
Total BodyShooting Volume
Sun
Rest
EquipmentBantam (15U) tier
Coaches' Notes
Always warm up 5–8 min first Form over weight — always Rest 60–90 sec between sets Hydrate throughout every session Skip or modify if injured Aim for 7–9 hours sleep nightly
Testing & Progress: Do these tests before you start training and click Save as Baseline. When you retest later, enter your new results and click Save as Latest Test — improvements show instantly as you type.
How to use: Complete each test below, type your result in the box, then click Save Results at the bottom. Your numbers will appear in the Progress Tracker tab automatically.
Speed & Conditioning
30m Sprint
Sprint 30 meters max effort. Two attempts, record best time.
30-Second Burpee Test
Max burpees in 30 seconds. Full ROM — chest to floor each rep.
Agility & Quickness
5-10-5 Shuttle
Sprint 5 yds right, touch ground, sprint 10 yds left, touch, sprint 5 yds back. Best of 2.
Broad Jump
Standing start. Jump forward for max distance. Best of 2 attempts.
Strength
Push-Up Max
Max push-ups in one unbroken set. Full ROM — chest near floor each rep.
Wall Sit Hold
Back flat on wall, 90° knee angle. Hold as long as possible.
Bodyweight Squat (60 sec)
Max full-depth squats in 60 seconds. Controlled on the way down.
Dead Hang
Hang from a bar, straight arms, no kipping. Hold as long as possible.
Hockey Skills
Stickhandling — 30 sec Touch Count
On a shooting pad: forehand/backhand touches for 30 seconds. Count every touch.
Shooting Accuracy (10 shots)
Set corner and 5-hole targets. 10 wrist shots from 15 ft. Count targets hit.
✓ Saved!
✓ Settings applied!
Current Program
Loading...
Tap any exercise for description + YouTube. Skills sessions have quick-log buttons to log directly into Stickhandling Log or Shot Log.
Select a custom workout above
Stickhandling Log: Track every stickhandling session. Log drills completed, minutes practiced, and your 30-second touch count. Consistency — even 10 minutes a day — creates measurable improvement over time.
My Weekly Stickhandling GoalSet how many minutes you want to stickhandle per week
minutes / week
✓ Goal saved!
Suggested targets: Beginner: 30–45 min · Intermediate: 60–90 min · Advanced: 100+ min
Log a SessionRecord drills completed today
Total Minutes
0
Sessions
0
Best Touch Count
—
Longest Session
0 min
Weekly Minutes vs. My GoalSet a goal above to track progress
No sessions logged yet.
Session History
Date
Mins
Touches (30s)
Drills
Notes
No sessions logged yet.
Drill Reference — With Diagrams
Side-to-Side Soft Touch
Beginner · Foundation
3×60 sec
Stand in hockey stance. Alternate tapping puck forehand to backhand in a steady rhythm. Eyes up. Soft hands, wrist roll on every touch.
▸ Cup the puck, don't slap it
Figure 8 — Horizontal
Beginner · Wrist Control
3×60 sec
Place two pucks shoulder-width apart. Stickhandle in a figure-8 around them using forehand and backhand.
▸ Smooth — let the puck flow around each puck
Figure 8 — Vertical
Beginner · Reach Extension
3×60 sec
Place two pucks vertically in front of you — one near, one far. Figure-8 around them. Builds reach and arm extension.
▸ Reach fully on the far puck
Around the World
Beginner · 360° Control
3×60 sec
Stickhandle puck in a full 360° circle around your body — forehand, behind, backhand, and around the front.
▸ Eyes up — feel the puck around
Puck Protection
Intermediate · Shielding
3×45 sec
Keep the puck behind your body, away from the imaginary defender in front of you. Stickhandle in tight space — small, controlled touches. Use your body to shield. Move side to side and pivot.
▸ Body between defender and puck
Triangle Drill
Intermediate · Direction Change
4×30 sec
3 markers in a triangle. Stickhandle puck around them in a figure-8 pattern. Forces tight turns and quick transitions both directions.
▸ Tight turns at each marker
Cone Weave
Intermediate · Speed + Control
5 runs timed
6 cones 2 feet apart. Weave through as fast as possible. Forehand-first then backhand-first. Time every run.
▸ Head up — feel the puck
Top Hand Only
Beginner · Wrist Strength
3×30 sec
Remove bottom hand. Dribble puck side-to-side using only the top hand. Builds the wrist strength behind all stickhandling.
▸ Bottom hand completely off the stick
Hand Switches
Intermediate · Grip Control
3×30 sec
Stand in hockey stance. Rapidly switch grip from forehand to backhand and back — moving the puck side-to-side as you switch. Builds wrist agility and hand coordination. Start slow, focus on clean transitions.
▸ Clean transitions — no fumbles
Wide Dribble
Beginner-Int · Reach
3×45 sec
Pull puck as wide as possible to each side. Full arm extension on both forehand and backhand. Critical for protecting the puck.
▸ Full arm extension on both sides
Speed Taps (30s)
All Levels · Baseline Test
4×30 sec
Maximum forehand/backhand taps in 30 seconds. Count every touch. Your baseline metric — track improvement over 12 weeks.
▸ Count every touch — log below
Stickhandling Under Fatigue
Advanced · Game Sim
4 rounds
10 burpees, then immediately 60 sec stickhandling. No rest. Simulates late-shift puck control.
▸ Maintain form when breathing hard
Shot Log: Track every shooting session. Log date, shot types, and totals. Set a personal weekly puck goal and watch your progress bar fill up week by week.
My Weekly Puck GoalSet how many pucks you want to shoot per week
