Power Up Your Hockey Endurance

During the off-season, many youth hockey families face a tough challenge: how to keep their teenagers in top shape when ice time is hard to come by. Ice rinks may shut down for maintenance, or costs and scheduling make regular access difficult. But staying in shape during the off-season doesn’t have to be expensive or complicated. With the right attitude and a little creativity, young hockey players can train right at home and return to the ice stronger, faster, and more confident when the new season begins.

Off-ice training for youth hockey players is all about building a strong foundation. The goal isn’t to mimic full-speed games but to develop speed, agility, balance, strength, and endurance — skills every hockey player needs. A great place to start is by creating a simple weekly routine. Instead of long, exhausting workouts, aim for short, focused sessions three to five days a week. Each workout can be as little as 20 to 30 minutes, as long as it includes some kind of warm-up and cooldown. The key is consistency. When players stay active through the summer, they don’t have to “start over” in the fall.

Agility and speed are cornerstones of hockey, especially at the younger teen levels where players are beginning to understand the importance of quick direction changes and fast feet. One of the best ways to build these skills at home is by using agility ladders or cones. These can be set up in a garage, driveway, or backyard. Simple footwork drills like one-foot hops, quick steps, and lateral shuffles improve coordination and reaction time. A jump rope is another great tool — it’s fun, builds cardiovascular endurance, and teaches players how to stay light on their feet.

Core strength is just as important for young hockey players as leg strength. A strong core helps players maintain balance, generate power, and stay stable through contact. Planks, bicycle crunches, and side planks are all excellent bodyweight exercises that require no equipment. Even balancing on one foot while doing stickhandling drills can strengthen stabilizer muscles that help kids skate with more control. Parents can encourage kids to focus on proper form and hold each exercise for short periods rather than rushing through a long list.

Leg strength is essential in hockey, and there are many ways to build it off the ice. Bodyweight squats, lunges, wall sits, and even jumping up stairs can all help build strong lower bodies. Young players can turn these into a circuit workout, doing each movement for 30 seconds with 10 or 15 second breaks in between. Over time, they’ll see improvements in their endurance and muscle tone. These exercises also help reduce the risk of injury once players return to the ice.

Puckhandling is another skill that can and should be practiced off the ice. Using a stick and a golf ball, street puck, or ball hockey ball on a smooth surface allows young players to develop quick hands and improve their control. Setting up obstacles or cones forces players to move the puck around barriers and make fast decisions, just like they would in a game. Passing against a wall or rebound board can simulate give-and-go scenarios and sharpen a player’s hand-eye coordination.

Don’t forget to include fun activities that double as cross-training. Rollerblading is one of the best ways to simulate skating mechanics without stepping on the ice. It improves stride strength, balance, and rhythm. Swimming, biking, soccer, and basketball all keep kids active while developing endurance, agility, and general athleticism. These activities also break up the monotony and keep things exciting, which is essential for long-term motivation.

To help players stay on track, it’s a good idea to use a training log, calendar, or even a sticker chart to record workouts. Setting small, achievable goals — like holding a plank for a minute or completing a set of 50 squats — helps players build confidence and stay engaged. Encouraging kids to take ownership of their routine gives them a sense of pride and teaches responsibility for their development.

As fall approaches, the players who took the time to stay conditioned during the off-season will stand out. They’ll be quicker, stronger, and more confident on the puck. It’s also a golden opportunity to grow as an athlete, even without daily ice time. All it takes is commitment, creativity, and a little bit of structure.

So, if you’re looking for more detailed training plans or advice tailored to your player’s needs, don’t hesitate to reach out to Coach Chic or Professor B. They’re always ready to help young athletes stay sharp, even when the ice is out of reach.