10U

10U Off-Ice Training Program

The 10U Off-Ice Training Program builds directly on the movement foundation established in 8U and begins developing better skating efficiency, stronger balance on one leg, and improved control at higher speeds.

At this level, many players can skate—but struggle to stay balanced when moving faster, changing direction, or skating on one leg. Common issues include weak single-leg strength, difficulty controlling edges during crossovers, and limited core stability during shooting and puck battles. This program helps clean up those gaps while reinforcing proper movement patterns.

The program is built in phases that follow the hockey season (in-season, post-season, off-season, and pre-season).
Each phase consists of daily routines, and every routine has a specific focus, allowing players to train with purpose and consistency throughout the year.

Daily routines rotate through key areas such as:

Balance & coordination to improve single-leg stability and edge control.

Core strength and control to support skating posture, shooting, and on-ice transitions.

Speed, agility, and quickness with more direction changes and reaction-based movement.

Total-body strength using progressive but age-appropriate exercises.

Recovery and mobility to support growing bodies and manage soreness during the season

All workouts use the Overtime Kit, which includes all the equipment needed to follow the daily training and recovery routines. Sessions are video-guided and can be completed at home, at the rink, or on the road.

Workouts remain short and efficient (under 20 minutes), helping players stay consistent while balancing practices, games, and school.

👉 Click “Start Today’s Routine” to get started
📅 Or “Choose a Date” to follow the program schedule

This is a progressive training system—not random workouts—designed to help 10U players move with more confidence, skate more efficiently, and prepare their bodies for the increased demands of the 12U level.