Building Better Hockey Players: A Guide to Smart, Safe Development

These days, hockey families are faced with more choices than ever, and it can be difficult to distinguish what’s helpful from what’s harmful. This guide breaks down how training should look at different age levels. We focus on smart, safe, and effective development, both on the ice and off it.

Early Years (U7–U9): Fun, Foundations, and Familiarity At this age, hockey should be fun. Kids are learning to skate, handle a puck, and enjoy the game. Drills should be simple and playful, helping them build confidence and coordination without pressure.

Off-Ice Recommendation: There’s no need for structured dryland at this point. What matters most is that kids stay active, climbing, running, jumping, and playing. If you do anything off the ice, keep it light and fun with games that build agility and balance. Play is still the best training tool.

U11: Skills and Smart Habits U11 players are starting to sharpen their technique. Skating, passing, shooting, and puck control are the focus, and we introduce more game-like drills to help with positioning and decision-making.

Off-Ice Recommendation: This is a good time to introduce some light dryland training. We’re talking about bodyweight exercises, basic agility work, and learning how to warm up and cool down properly. The goal is to build safe movement habits, not push heavy weights or test their limits.

U13: Power, Precision, and Preparation At U13, things start to ramp up. Players are learning how to use their skills at higher speeds and under pressure. Skating technique still matters a lot, especially acceleration, transitions, and edges, and we start bringing in more situational drills to improve hockey IQ.

Off-Ice Recommendation: With the right supervision, U13 players can start building strength and power. You can introduce body control exercises, some light resistance work, and basic plyometrics. You must also focus on preventing injuries, especially around the shoulders, hips, and knees. Players should also begin to learn recovery habits like stretching, mobility work, hydration, and sleep routines.

U15: Performance and Pathways U15 is where players start chasing real goals, whether it’s making AAA, prep school, or a junior team. On the ice, it's important to work on technical skills at game speed, decision-making under pressure, and high-tempo drills that push players without breaking them. Players should also work on pace control, puck protection, and how to compete when tired.

Off-Ice Recommendation: Training becomes more personalized based on maturity and position. While use a mix of strength training (including barbell and dumbbell work), power development (like jump and sprint training), and conditioning, tracking progress becomes more important, as well as making sure athletes are training smart, not just hard. Mental skills like goal setting and visualization also start playing a bigger role.

The Bottom Line Good training evolves with the player. Push too hard too early, and you risk burnout or injury. Wait too long, and they might not be ready for what comes next. It’s all about balance. Our job is to give players what they need, when they need it, in a way that’s safe, age-appropriate, and built to last.

Great development means playing the long game. Athletes need to be challenged and supported, with training that builds confidence, responsibility, and strong fundamentals. Safety and structure should never take a back seat to flash.