Hockey Workouts for Kids

Hockey Workouts for Kids


So, you want to play one of the most exciting and fastest team sports? Hockey is not only one of the greatest games we know of, it is one that requires the most skill to play, considering that it is played on the ice, and with full-body contact in the professional and semi-professional leagues. In order to play, you must be prepared, and that involves not just exercise, but a full-blown hockey workout.

What is a Hockey Workout?

Speed is crucial to the game, which has become faster than ever before. In order to keep up, a player must increase his personal speed. That will involve both on and off ice exercises, as below.

• Build stamina by jogging
• Build strength in legs and increase agility by sprinting, with sudden starts and stops
• Build speed on the ice by skating at maximum speed, from the red or blue line to the end zone, with a sudden stop, then back again.

Intensive training for kids should be avoided, however, as it could cause developmental issues, with regards to coordination and balance in the future. However, they should exercise accordingly, to prepare their bodies for the sport, and to help avoid injuries. Off ice training should involve little or no weight, as weight training could result in physical underdevelopment in the child. Instead, agility training and cardiovascular workouts are recommended, as well as building strength using the child's own body weight.

The Kids' How-to Guide for an Off Ice Hockey Workout

• Agility ladder and dot pads
• Hill runs
• Sprinting
• Push-ups
• Pull-ups
• Squats
• Hurdle jumps

Using the above equipment or techniques will not only increase speed in a player, but also render him/her more agile. As strength develops, the player will become a more competitive athlete. In order for the hockey workout to be successful, it should be created by an experienced adult, keeping in mind that the athlete in question is actually a child, and not a professional, or an adult. In addition to it being developed by an adult, the routine should also be supervised by one, as well.


It is important that each exercise is executed properly to avoid injury, and over-exertion. Kids are full of energy, and when they are driven, they can easily get carried away and hurt themselves, instead of helping themselves. So, keep a watchful eye on the young athlete, until he is familiar with the workout routine, and you can trust that he will not overdo any of the exercises. With dedication and a good plan, the young athlete is sure to reap the rewards of his hard work, spending less time on the bench, and more time on the ice.


Tom Rellick is a writer and hockey coach. On the ice he teaches kids to play fun (but tiring) hockey games, and off the ice he writes about hockey training, and hockey strategy and analysis. He is excited for the winter months to play more hockey, but always thinks of new ways to improve his game in the summer.