16U

16U Off-Ice Training Program

The 16U Off-Ice Training Program builds on the strength, power, and movement proficiency developed at the 14U level and advances players into high-performance training designed for faster, stronger, and more physically mature athletes.

At this stage, most players are approaching or past peak height velocity and are capable of handling heavier strength training, higher power outputs, and greater overall training loads. At the same time, common challenges include residual imbalances from growth spurts, cumulative fatigue from long seasons, and increased injury risk due to speed, contact, and volume of play. This program is designed to maximize performance while protecting long-term durability.

The 16U level reflects the “Training to Compete” stage of development, where athletes are expected to train with purpose, manage their bodies, and perform consistently across a demanding competitive schedule. Training becomes more intentional, individualized, and aligned with practices, games, and travel.

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 objective to support performance without unnecessary fatigue.

Training structure at the 16U level mirrors the 14U program—strength, power, speed, and game-day routines—with the addition of dedicated prehab days built directly into the weekly schedule.

These prehab routines are designed to address the most common issues seen at this level and include:

Body maintenance sessions to manage soreness, stiffness, and accumulated fatigue

Muscle imbalance correction targeting hips, groin, core, shoulders, and knees

Body-region–specific strength and stability routines to improve joint control and reduce injury risk during high-speed and contact play

All workouts use the Overtime Kit, which includes all the equipment needed to follow the daily training, prehab, 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 demanding than the 14U level (40–60 minutes), reflecting the increased physical and competitive demands of 16U hockey—while remaining structured to complement practices, games, and school commitments.

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

This is a performance-driven training system—not random workouts—designed to help 16U players get stronger, more powerful, and more resilient while learning how to maintain their bodies and perform at a high level throughout a long season.