Off-Season Hockey Training: What Skaters Need at Every Stage of Development

The off-season is just around the corner, and you still don’t know what the best plan is.  Some people are spending the summer out of state at their lake cottage, others are signing up for the latest and greatest summer-long program, still others are training in a super small, super “elite” group that you haven’t been invited to, but are being told by coaches that you need to be “in with the in crowd” and conform to the clique to reach the top heights.

Guys, it’s hard.  FOMO is real. You wonder if you’re doing the best for your development, and if hanging out with the right crowd will wear off on you or is the only way to get where you want.  Hockey is a sport of access – and given scarcity of resources like ice time, money in some instances, current team commitment, or any kind of leverage to be part of something that is just not feasible at this moment does not mean you can’t reach your goals with smart training.  In fact, everyone has a different path.  However, there are some basic guidelines that you can follow to maximize your off-season progress without breaking the bank or burning out.

The off-season is where the real progress happens. It’s the time when hockey players can make serious gains—getting stronger, faster, and more well-rounded without the pressure of games and team systems. Getting new perspectives from different coaches can enhance your toolbox, give you a fresh outlook on the game, or simply giving you a break from the daily on-ice grind.  Further, off-season training should not be one-size-fits-all.  A 16-year-old player committed to a junior team doesn’t need the same program as a 10-year-old just finding his or her stride. Here’s how to think about off-season training based on age and stage of development.

For High-Level Players (Age 14+, Junior/Prep/Elite Tier)

These players are often already polished skaters with a strong skill set and good hockey IQ. The focus during the off-season should shift away from ice time and toward physical development. i.e., getting in the gym to put on weight and enhance body composition.  In hockey, particularly, size is still the name of the game and scouts next year will be putting a big emphasis on size.  As both a current scout and a former strength and conditioning specialist, I know what teams are looking for.  Size is the number one attribute that gets their attention.

What they need:

  • 1–2 Ice Sessions/Week: At this level, players already have strong technical skills. One to two focused skating sessions per week is enough to keep speed and mechanics sharp while allowing time for the body to recover and grow.  Where you do your summer training should be based on what you think you really need, as well as the connection you have with the coach.  Resist the temptation to sign up for something just because everyone else is doing it.  Remember, this is about your own development, not what you think is the “in” thing to do.
  • Strength Training 5x/Week: This age is a critical window for muscle growth and strength development. A well-structured lifting program focusing on compound movements, progressive overload, an d proper nutrition is essential—especially for players looking to add weight before the next season.  If training with a group is helpful, find a group of hockey players or other high level athletes by asking around.  If you gel with a certain trainer, spend the summer training with him or her.  If you’re going to be out of town in a remote area, find the closest gym.  
  • Mobility and Recovery: Mobility training should complement the lifting program. Pilates and yoga as well as body weight mobility work, can help flexibilty and strengthen the core to prevent overuse injuries. Recovery strategies (sleep, hydration, nutrition) become essential for gains and injury prevention.  Get into these habits during the summer and they’ll carry over into the season when they become crucial.

The goal: Build a bigger, stronger, more explosive athlete who is ready to perform when the season starts—not just stay in game shape all summer.

For Developmental Players (Ages 11–13 or Less Physically Mature)

This group is still growing—physically and neurologically. They need balanced exposure to technical skill-building and physical development.

What they need:

  • Skating Instruction: These players benefit from consistent on-ice time with a focus on body positioning, and stride mechanics and neuromuscular on-ice strength building.  Find a skating coach who is know to produce results. In today’s world of social media, it’s easy to be swayed by flashy coaches, but the focus should be on you or your kid and be results focused.
  • Movement Fundamentals Off the Ice: Introduce the mechanics of strength training: squatting, hinging, pushing, pulling, core stability, and landing mechanics. At this age, it’s about learning how to train safely and effectively, not how much weight they can lift.  Find an affordable lifting camp that you can separate out from an on-ice program if the focus isn’t what you need.  Gyms such as the performance center at the University of Denver has camps specifically designed for middle-school aged athletes. If you kid really wants to do a holistic on and off/ice program, ask participants from previous years what their experience has been. Look into something that you can workout around your family vacations as this is the time to reconnect and spend those priceless moments with your family that are so fleeting.  
  • General Athleticism: Encourage participation in multiple sports or training formats to build agility, balance, coordination, and spatial awareness. Kids who move well off the ice become better athletes on the ice.  Outdoor sports are great for the sun-challenged hockey player and can prevent burnout in the long run.

The goal: Build a smart skater and future athlete by laying a strong technical and physical foundation while avoiding burnout and sacrificing family time.

For Younger Players (Ages 10 and Under)

At this stage, it’s all about fun, movement variety, and establishing a love for training. While some skating structure may be useful, the off-season should prioritize general athletic development.

What they need:

  • Fun, Fast-Paced Skating Work: Games, obstacle courses, and creative drills keep them engaged while developing basic skating mechanics. Think just skating for fun.
  • Movement Play Off the Ice: Think climbing, crawling, jumping, rolling (on in-line skaters) —this develops body control and strength without formal lifting. If you introduce strength training at this stage, it should be bodyweight-based and technique-driven.
  • Exploration and Confidence: The more physical challenges they try at this age, the better their coordination, balance, and adaptability become.

The goal: Develop confident movers who are comfortable in their bodies and enjoy the process of learning and training. Remember to have a good balance of sports and leisure this time of year and let kids be kids.

Final Thoughts

There’s no shortcut in hockey development—but there is a smart path. The best off-season programs meet players where they are and give them exactly what they need to grow. Skaters at the top levels should spend less time on the ice and more time building the body that will carry them to the next level. Younger and developing players should be learning how to train, how to move, and how to skate efficiently.  And of course, don’t forget time to have fun and mentally recover from the long season.

Every player, regardless of age or level, benefits from smart, age-appropriate off-season planning. And the results show up when it counts—next season.