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Off-Ice Training

Hockey player training the lateral skating stride on a slide board outside the house

conditioning, off-ice training, slide board, weekly plan, workout program

Weekly Off-Ice Hockey Program

A complete 7-day off-ice hockey workout program with exact sets, reps and minutes, plus beginner and advanced scaling for every session.

July 10, 2026

balance, off-ice training, single-leg drills, skating, testing, youth hockey
Hockey Balance Drills for Young Players
Balance is the base of skating, puck protection and shooting. Single-leg and unstable-surface drills, progressions, and how to test balance at home.
September 8, 2025
anti-rotation, core stability, hip stability, injury prevention, off-ice training, Pallof press
Hockey Core Stability Exercises: Anti-Rotation and Hip Strength
Anti-rotation core and hip-stability exercises for hockey - the Pallof press, side plank and more, with sets, reps and progressions to protect your back.
August 22, 2025
discipline, life skills, mindset, off-ice training, resilience, teamwork, youth hockey
Life Beyond Youth Hockey: The Skills That Outlast the Game
Hockey's real payoff is discipline, teamwork and resilience - transferable skills that outlast the scoreboard. How to keep the game in perspective.
August 20, 2025
focus, mental game, off-ice training, present moment, shift-by-shift, sports psychology
How to Play in the Moment in Hockey
Play in the present moment: focus on the current shift, let go of the last mistake and the scoreboard, and build a shift-by-shift reset routine.
August 18, 2025
enjoyment, gratitude, mindset, off-ice training, resilience, sports psychology
Gratitude and Enjoying Hockey: The Grateful Player's Edge
How gratitude and perspective make you a better, happier hockey player - appreciating the chance to play, staying positive, and lasting a long career.
August 15, 2025
athleticism, cross-training, development, injury prevention, multi-sport
How to Cross-Train for Hockey
How to cross-train for hockey: use other sports to build agility, footwork, hand-eye and explosiveness, while reducing overuse injury and burnout.
July 30, 2025
focus, mental game, pre-game routine, preparation, warm-up
How to Build a Pre-Game Routine for Hockey
How to build a pre-game routine: fuel and hydrate, do a dynamic warm-up, add a mental warm-up and calming habits, and keep it the same every game.
July 23, 2025
development, goal setting, habits, mindset, motivation
How to Stay Motivated in Hockey
How to stay motivated in hockey: connect work to your why, set process goals, track progress, keep it fun, and build habits that beat the flat days.
July 16, 2025
injury, load management, recovery, rehab, return to play
How to Return to Hockey After an Injury
How to return to hockey after an injury: get cleared, rebuild in stages, don't confuse pain-free with ready, and ramp your load up gradually.
July 9, 2025
attitude, character, development, leadership, teamwork
How to Be a Good Teammate in Hockey
How to be a good teammate: bring effort and a positive attitude, support teammates in hard moments, put the team first, and be reliable.
July 2, 2025
burnout, development, load management, recovery, youth hockey
How to Avoid Hockey Burnout
How to avoid hockey burnout: build in real rest and an off-season, keep it fun, play other sports, manage total load, and watch the warning signs.
June 25, 2025
energy management, nutrition, recovery, routine, tournaments
How to Prepare for a Hockey Tournament
How to prepare for a hockey tournament: bank sleep early, fuel and hydrate on a plan, warm up before every game, and recover hard between games.
June 11, 2025