5 Free PDF Off-Ice Training Programs You Can Follow Today (2025)
Quick Overview:
- CEP Strength Program: For ages 15-18, focuses on strength and power with minimal equipment.
- Hockey Canada Manual: Beginner-friendly for ages 12-15, uses simple home equipment.
- TPH Program: Advanced training for 16+ with access to gym facilities.
- USA Hockey Dryland Program: For ages 8-12, includes agility, balance, and puck skills.
- 6-Week U12–U14 Plan: Fun, foundational training for young athletes with minimal gear.
Why These Programs Work:
- Build strength, speed, and coordination.
- Focus on hockey-specific movements.
- Minimize injury risks with proper recovery plans.
Choose the program that fits your age, skill level, and equipment availability to take your game to the next level!
How to Pick the Right Program
Choosing the right program depends on several key factors:
1. Age & Skill Level
Younger players (U12–U14) should focus on developing athletic basics, body control, and preventing injuries without using weights.
Ice Hockey Systems Inc.: "For younger players (U12–U14), programs often focus on building an athletic foundation, body control, and injury prevention without using weights."
More advanced athletes can transition to resistance-based training to build strength and power.
2. Season Timing
Your training focus should align with the season:
- Off-season: Emphasize conditioning and muscle growth.
- Preseason: Shift to strength, power, and sport-specific drills.
3. Available Equipment
If you don't have access to weights or other gear, stick to bodyweight exercises or find suitable alternatives.
4. Training Volume & Recovery
Plan a schedule that's realistic for your week. Include rest or active recovery days, and gradually increase intensity to avoid overtraining or injury.
Keep these factors in mind as you evaluate the programs listed below.
1. CEP Strength and Conditioning Program
This off-season routine is designed for intermediate hockey players aiming to boost their strength and performance.
Program Details:
- Developed by the Center for Elite Performance (CEP) Sports Science Team
- Focuses on hockey-specific strength and power using a science-based approach
Who Can Benefit:
- Intermediate players aged 15-18
- Athletes with access to basic training equipment
- Those focusing on off-season improvement
Key Training Areas:
- Building explosive power
- Improving core stability and rotational strength
- Enhancing dynamic balance
- Developing speed and strength conditioning
- Reducing injury risks
- Practicing hockey-specific movements
"The CEP program transformed my off-ice performance. After 12 weeks, I noticed significant improvements in my skating power and shot velocity." - Mike Thompson, Junior A Player
Program Highlights:
- 12-week structured training plan
- Requires minimal equipment
- Includes step-by-step exercise demonstrations
- Weekly tracking sheets for progress
- Recovery guidelines to support performance
This program is ideal for athletes moving beyond basic bodyweight routines and looking to make the most of their off-season with a structured, effective plan.
Get it here!2. Hockey Canada Off-Ice Training Manual – Level 1
Hockey Canada builds on CEP's science-driven methods with a beginner-friendly off-ice training manual designed to teach essential skills.
Program Details:
- Published by Hockey Canada Development Programs
- Runs for 8 weeks with a progressive schedule
- Uses simple home equipment like resistance bands and a mat
Who It's For:
- Youth players aged 12-15
- Beginners starting structured training routines
- Athletes training at home with minimal equipment
Focus Areas:
- Basic movement patterns
- Dynamic stretching and mobility exercises
- Core strength and balance work
- Introductory strength training
- Effective warm-up techniques
"The Hockey Canada Level 1 manual gave my son the foundation he needed. The clear instructions and progression made it easy to follow at home." - Sarah Martinez, Hockey Parent
What Makes It Stand Out:
- Step-by-step illustrations for exercises
- Clear safety tips to ensure proper form
- Sheets to track progress
- Advice for parents and coaches on supervision
- Links to video tutorials for additional guidance
This manual is ideal for teaching beginners the skills they need to confidently move on to more advanced training levels.
Get it here!3. TPH Hockey-Athlete Off-Ice Training Program
The Total Player Hockey (TPH) conditioning program blends strength training with movements tailored specifically for hockey players.
Program Overview:
- Designed by TPH's Sports Performance Team
- Spans 10 weeks with a structured progression
- Requires access to standard gym equipment
Ideal For:
- Advanced players aged 16 and older
- Athletes with prior training experience
- Those with access to gym facilities
Key Focus Areas:
- Building power with compound exercises
- Boosting speed and acceleration
- Strengthening muscles for hockey-specific demands
- Improving rotational power
- Enhancing cardiovascular endurance
- Incorporating injury prevention techniques
"The TPH program helped me gain 15 pounds of muscle and improved my explosive power significantly. My shot speed increased by 12 mph after completing the program." - Jake Wilson, NCAA D1 Prospect
What You'll Get:
- Step-by-step video demonstrations and form instructions
- Gradual progressions in workout intensity
- Tools to track weekly performance
- Nutrition advice tailored for athletes
- Recovery tips to optimize results
- Testing protocols to measure improvements
This program is designed to take players beyond basic training, helping them reach peak performance levels. It's a great fit for athletes serious about stepping up their game.
Get it here!4. USA Hockey Dryland Training Program
USA Hockey offers a dryland training program designed to improve off-ice skills for players aged 8U–12U. These workouts are structured by age group and session length, making it easy for coaches and players to follow.
Program Details:
- Created by USA Hockey
- Covers 8U and 10U/12U (Phase I & II)
- Focuses on agility, balance, core strength, coordination, and puck skills
- Sessions last 30 minutes, twice a week during the season
- Includes step-by-step descriptions, progressions, and video tutorials
Who Can Benefit:
- Youth players between 8 and 12 years old
- Coaches and players looking for pre- or post-practice workout routines
The drills vary based on age and equipment. For 8U, no gear is required.
8U Program Highlights:
- Agility and Balance: Drills like the 5 Dot Drill and Irish Dance
- Core Strength: Exercises such as Bear Crawl and Crab Walk
- Basic Passing and Shooting: Stationary Partner Passing and Wrist Shot
- Puck Handling: Introductory moves like Figure 8s and Quick Stick
10U/12U Phase I:
- Agility Work: Ladder drills like 1 in the Hole and Carioca
- Core and Back Strength: Exercises such as Row the Boat and Bridge Log Roll
- Passing and Shooting: Partner drills like Circle Passing and Stickhandle Wrist Shot
- Puck Handling: Techniques including Toe Drag and Wide Dribble
10U/12U Phase II:
- Advanced Agility: Drills like Icky Shuffle and Single-Leg Slalom
- Power and Plyometrics: Moves such as Mountain Climbers and Burpees
- Complex Puck Handling: Skills like Bait Cup Go Around and PVC Pipe Figure 8s
- High-Intensity Drills: Chaotic Hops and Hurdle Jumps
5. 6‑Week Off‑Ice Training Program for U12–U14
This program is designed specifically for U12–U14 athletes, focusing on building strong athletic foundations while keeping things fun and age-appropriate.
Ben Eaves' 6‑week off‑ice plan offers three workouts per week, tailored to help young players improve movement skills, develop strength, and lower the risk of injuries. It's all about creating a solid base for future athletic growth while keeping safety and enjoyment in mind.
Core Elements of the Training
- Exercises focused on teaching proper movement mechanics and body control
- Strength-building routines using minimal and age-appropriate equipment
- Drills aimed at improving coordination and overall physical skills
- Built-in rest days to avoid overtraining
- Activities designed to use household items or simple equipment
- Easy-to-follow substitutions for exercises if specific equipment isn't available
Keeping It Fun and Balanced
Ben Eaves emphasizes the importance of maintaining balance in young athletes' lives: "Most importantly, kids still need to be kids."
To keep the program enjoyable, it includes:
- Opportunities to train with friends or teammates
- Playing music during sessions to create a fun atmosphere
- Time for free play and family activities to ensure well-rounded development
Program Features at a Glance
CEP Program (#1)
Strength training based on scientific principles for ages 15-18.
Hockey Canada Manual (#2)
Skill-building essentials for ages 12-15.
TPH Program (#3)
Advanced conditioning for those 16 and older, with access to gym facilities.
USA Hockey (#4)
Dryland training tailored for ages 8U-12U.
6-Week Plan (#5)
Focuses on athletic basics for U12-U14 players.
Choose a program that matches your goals and equipment needs.
Next Steps
Set up a weekly routine and gather the essentials. Plan your workouts like scheduled team practices and stick to consistent times each week. Make sure you have basic equipment like a slant board, mini band, and foam roller. If you're missing any gear, adjust the exercises as needed.
Here's how to get started:
- Focus on form: Take your time mastering the proper technique for each exercise. This helps prevent injuries and ensures you're working the right muscles.
- Keep track of progress: Use a notebook or a phone app to log your workouts. Record what exercises you did, any adjustments, and how you felt afterward.
- Find a workout buddy: Training with a partner - whether it's a teammate, family member, or friend - keeps you accountable and makes it more enjoyable.
- Make recovery a priority: Get 7–9 hours of sleep, eat balanced meals, and include active rest days in your schedule.
- Stay motivated: Play your favorite music during workouts and balance exercise with free play or social activities.
These steps can help you build a habit and stay consistent over time.
FAQs
How can I choose the right off-ice training program for my child's age and skill level?
To select the best off-ice training program for your child, start by considering their age, current skill level, and specific training goals. Many programs are tailored to different age groups and focus areas, such as strength, agility, or endurance. For example, some programs are specifically designed for youth hockey players between the ages of 12 and 14, offering structured training over six weeks.
Look for programs that clearly outline their target audience and training objectives. If available, reviews or testimonials can also provide helpful insights into how effective the program might be for your child. Prioritize programs that align with your child's development stage and hockey goals to ensure the best results.
What equipment do I need to get started with these off-ice training programs?
To get the most out of these off-ice training programs, you may need a few basic pieces of equipment. Commonly recommended items include a slant board, mini resistance bands, and a foam roller. These tools are often used to enhance strength, flexibility, and recovery during training.
Be sure to check the specific program details for any additional equipment requirements to tailor your setup for the exercises.
How can I help my child stay motivated and excited about their off-ice training routine?
To keep your child motivated and engaged, create a balanced routine that mixes training with schoolwork, hobbies, and downtime. Make the schedule flexible and occasionally introduce new exercises or challenges to keep things fresh and exciting.
Encourage your child to set SMART goals (Specific, Measurable, Achievable, Relevant, and Time-Bound). Breaking larger goals into smaller, manageable steps can help them feel a sense of accomplishment along the way. Celebrate their progress to keep their enthusiasm high!