TRAINR - Hockey Training

Hockey Training

⚡ Quick Start

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 Building Power Development High 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 Speed Conditioning Peak Power 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.

In-Season Program

Maintenance

3 days/week · Reduced volume

Strength Maintenance Injury Prevention Recovery Focus

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.

Current Result (seconds)

30-Second Burpee Test

Max burpees in 30 seconds. Full ROM — chest to floor each rep.

Your Result (reps)

Agility & Quickness

5-10-5 Shuttle

Sprint 5 yds right, touch ground, sprint 10 yds left, touch, sprint 5 yds back. Best of 2.

Your Result (seconds — lower is better)

Broad Jump

Standing start. Jump forward for max distance. Best of 2 attempts.

Your Result (inches)

Strength

Push-Up Max

Max push-ups in one unbroken set. Full ROM — chest near floor each rep.

Your Result (reps)

Wall Sit Hold

Back flat on wall, 90° knee angle. Hold as long as possible.

Your Result (seconds)

Bodyweight Squat (60 sec)

Max full-depth squats in 60 seconds. Controlled on the way down.

Your Result (reps)

Dead Hang

Hang from a bar, straight arms, no kipping. Hold as long as possible.

Your Result (seconds)

Hockey Skills

Stickhandling — 30 sec Touch Count

On a shooting pad: forehand/backhand touches for 30 seconds. Count every touch.

Your Result (total touches)

Shooting Accuracy (10 shots)

Set corner and 5-hole targets. 10 wrist shots from 15 ft. Count targets hit.

Your Result (hits out of 10)

🥗

Fuel Your Performance

What you eat and drink directly impacts performance, recovery, and energy. Guidelines built for youth hockey players ages 8–18 training through a 12-week program.

Daily Hydration

How Much Water Per Day

Ages 8–12: Target 6–8 cups (48–64 oz) daily + more on training days

💧💧💧💧💧💧💧

Ages 13–18: Target 8–12 cups (64–96 oz) daily + more on training days

💧💧💧💧💧💧💧💧💧💧

Morning

Drink 1–2 cups immediately upon waking before anything else.

Before Training

Drink 1–2 cups 30–60 minutes before any workout.

Meal Timing Around Training

2–3 hrs before

Full meal — carbs + protein + some fat. Pasta with chicken, rice and eggs, turkey sandwich.

30–60 min before

Light snack only — banana, apple with peanut butter, yogurt, granola bar.

Within 30 min after

Recovery snack — protein + carbs. Chocolate milk, Greek yogurt with fruit, peanut butter toast.

1–2 hrs after

Full recovery meal — protein + carbs + vegetables. Chicken with rice, pasta with meat sauce.

What to Eat

🍞Carbohydrates — Primary Fuel

Whole grain bread, pasta, rice — slow-burning energy

Oatmeal — excellent pre-training breakfast

Fruits — bananas, apples, berries. Natural quick energy

Aim for 50–60% of daily calories from carbs on training days

🍗Protein — Build & Repair

Chicken, turkey, lean beef — complete protein

Eggs — best protein source, great any time of day

Greek yogurt, cottage cheese — high protein + calcium

Target 0.6–0.8g per lb bodyweight on training days

Avoid

Energy Drinks

Not for youth athletes. Harmful to developing hearts.

Soda / Pop / Candy

Empty sugar, no nutrition. Spikes energy then crashes it.

Fast Food on Game Days

High fat, high sodium. Avoid within 3 hrs of training.

Skipping Meals

Especially breakfast on training days. You can't train hard on an empty tank.

✅Great Snacks

Apple or banana with peanut butter

Greek yogurt with granola or berries

Cheese and whole grain crackers

Hard-boiled eggs with fruit

Chocolate milk — best post-workout recovery drink

Sleep

Sleep Goals for Youth Athletes

Ages 8–12

Target 9–11 hours per night. Growth hormone releases during deep sleep — this is when muscles repair and grow.

Ages 13–18

Target 8–10 hours per night. Skimping on sleep kills performance gains more than skipping a workout.

Screen-Free Wind Down

No screens 30–60 min before bed. Blue light disrupts sleep hormones.

Consistent Schedule

Same bedtime and wake time even on weekends. Your body performs best on a rhythm.

Daily Mobility Routine: 10-15 minutes of targeted stretching improves skating stride, shot power, and injury prevention. Do this after workouts or on rest days.

Lower Body Mobility

Hip Flexor Stretch

Kneeling lunge position, push hips forward. Key for skating stride length.

60 sec each side

▶ Watch Video

90/90 Hip Stretch

Seated with both knees at 90°. Rotates hips, critical for crossovers and tight turns.

45 sec each side

▶ Watch Video

Groin Stretch (Butterfly)

Seated, soles together, push knees toward floor. Prevents groin strains.

90 sec hold

▶ Watch Video

Ankle Dorsiflexion

Knee-to-wall test. Improves forward knee bend for skating power.

60 sec each side

▶ Watch Video

Pigeon Stretch

Front leg bent, back leg extended. Opens hips for skating stance.

90 sec each side

▶ Watch Video

Upper Body Mobility

Shoulder Dislocates

Hold stick wide, pass overhead front-to-back. Opens shoulders for shooting.

10 reps

▶ Watch Video

Thoracic Rotation

On hands/knees, rotate upper back. Improves shot rotation and stick reach.

10 reps each side

▶ Watch Video

Lat Stretch

Arm overhead, lean to side. Lengthens lats for better stick reach.

45 sec each side

▶ Watch Video

Wrist Rolls

Hold stick, roll wrists in circles. Loosens up for stickhandling.

20 reps each direction

▶ Watch Video

Full Body Flow

World's Greatest Stretch

Lunge + rotation + reach. Hits hips, t-spine, and ankles in one move.

5 reps each side

▶ Watch Video

Cat-Cow

On hands/knees, arch and round the spine. Warms up the back.

15 reps

▶ Watch Video

Leg Swings

Forward/back and side-to-side. Dynamic warm-up for hips.

10 reps each direction

▶ Watch Video

Progress Tracker: Test yourself when you start the program (baseline) and retest periodically (4 weeks, 8 weeks, 12 weeks, or whenever you want to measure progress). Enter both test dates and results to see your improvement over time.

Results Comparison

Test	Baseline (Wk 0)	Final (Wk 12)	Change

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

Weekly Goal minutes / week

Suggested targets: Beginner: 30–45 min · Intermediate: 60–90 min · Advanced: 100+ min

Total Minutes

Sessions

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

Weekly Goal pucks / week

Suggested starting points: Beginner: 150–250 · Intermediate: 300–500 · Advanced: 700+

Log a SessionRecord today's shooting work

Date

Session Notes (optional)

Wrist Shots

Snap Shots

Slap Shots

Backhands

Total Pucks

Sessions

Avg Per Session

Best Session

Weekly Volume vs. My GoalSet a goal above to see your progress

No sessions logged yet. Add your first session above!

Session History

Date	Wrist	Snap	Slap	Backhand	Total	Notes
No sessions logged yet.

My Account

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TRAINR

Hockey Development Platform