14U
14U Off-Ice Training Program
The 14U Off-Ice Training Program builds on the strength foundations and movement quality developed at 12U and introduces intermediate strength and power training appropriate for the maturing athlete—while preparing players for the speed and physical intensity at this level.
At this stage, players are experiencing rapid increases in height, body mass, and strength potential. While these changes create opportunities for improved performance, they also come with challenges such as loss of coordination, asymmetrical strength, and increased injury risk during contact and high-speed play. This program helps athletes harness their developing strength safely and effectively.
The 14U level emphasizes "Learning to Train" with structure and intent—transitioning from general athletic development to more hockey-specific strength, power, and conditioning that supports checking, puck battles, and repeated high-intensity shifts.
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, ensuring training is progressive, purposeful, and appropriate for the competitive calendar.
Daily routines rotate through key areas such as:
Intermediate-level strength training focusing on healthy hips and upper body size to support skating power, body contact, and net-minding.
Introductory power development using plyometrics and jumps to translate strength into on-ice speed.
Core strength and anti-rotation control for stability during checking, puck protection, and shooting under pressure.
Hip mobility and change-of-direction work that mirrors game-speed transitions and goalkeeping.
Gameday routines designed to optimize readiness, focus, and reduce injury before competition.
Post-game and recovery sessions to manage soreness, reduce fatigue, and support durability through multi-game weekends.
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 are longer and more intense than the 12U level (30–45 minutes), reflecting the increased physicality of 14U hockey—while remaining efficient enough to complement 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 performance training system—not random workouts—designed to help 14U players develop real strength, convert it into power, and safely build the habits and bodies required for high-level play at 16U.