6 Week Off-Ice Training Program for U12 - U14

The 6 Week Off-Ice Training Program was designed for U12 - U14 youth hockey players and was created to help kids build a better athletic foundation, control their bodies, and be less injury prone.

There are no weights used in this program. Only 3 pieces of equipment are suggested, but all exercises can be modified if you do not have the equipment. You can view the suggested equipment at the bottom of this page, along with videos on off-ice stickhandling, off-ice shooting, nutrition, and sleeping.

Take your time while performing the exercises. The goal of each exercise is body control, and good form. These exercises are more fun when music is on and you are working out with family members, friends, a group, or your teammates.

Most importantly, kids still need to be kids. This is a great resource for players looking for an off-ice workout program, but nothing replaces free play and time with your friends and family.


The days you choose to work out are completely up to you. To get the most out of the program choose a 6 week period where you can work out 3 days per week. You should also allow a day of rest between workouts. The most common workout schedule is Monday (Day 1), Wednesday (Day 2), Friday (Day 3). Get started by clicking the Week 1, Day 1 link below! Weeks 4, 5 & 6 will be added soon.

Week 1
Day 1 Day 2 Day 3
Week 2
Day 1 Day 2 Day 3
Week 3
Day 1 Day 2 Day 3
Week 4
Day 1 Day 2 Day 3
Week 5
Day 1 Day 2 Day 3
Week 6
Day 1 Day 2 Day 3

Recommended Equipment

The equipment is not required, but it will improve the effectiveness of the workout. The video demonstrations of the exercises use the equipment so it will also be easier to follow along.


Additional Off-Ice Training Resources


Sleep, Nutrition, and Training Triad Ben Eaves discusses how sleep, nutrition and training can all work together or against each other. Learning and following a few simple but fundamental rules will help athletes get the most out of their training whether it is off of the ice, on the ice, or in the classroom. In the 2 videos below, Coach Eaves discusses 3 easy to follow sleep...

3 Off-Ice Shooting Tips

Coach Ben Eaves discusses 3 valuable off-ice shooting tips when you are practicing at home. it is very helpful for players to practice shooting the puck quickly when the puck is in their feet, when it is out wide, and in different areas. It is also extremely important to practice shooting from different angles...

2 Off-Ice Stickhandling Fundamentals

Coach Ben Eaves discusses 2 valuable off-ice stickhandling fundamentals when you are practicing at home. Get creative and have fun with your off-ice practice. Blast music, use your imagination and stickhandle around objects, chairs, etc....