Hockey Skating Power & Agility Practice Plan for 13 to 15 Year Olds

Lateral power measured, the repeat-shift engine built in sets, and landings kept iron through the growth window. Period one is talent; period three is the log.

Shuffles, hops, stuck bounds building to rhythm, two crossover-burst arcs, two sprint-stops. The engine and the landings both report before the loads arrive.

The measured set: three max skater bounds per side (widths marked), three triple-bounds per side (distances marked), two bound-and-sprint chains per side, full rests throughout, everything logged. The lateral power battery is the skating-speed program in four numbers, trending monthly.

The stride's strength circuit, two rounds: eight slow lateral lunges per side, ten crouch side-walk steps each way with pauses, a thirty-second skating-depth wall sit, five single-leg squats to a comfortable depth per side (the teenage addition, quality over depth). Slow strength in stride shapes, feeding fast pushes on ice.

Full-speed sprint-to-sideways-stop-to-return: the two-step low stop (shoulder leading, hips sinking) flowing immediately into the return sprint's first three steps, six reps alternating stop sides, the TRANSITION graded (no stand-up between stop and start). The stop-start is hockey's most repeated movement; its land twin builds the strength and the shape.

Crossover bursts and stop-starts fired off LIVE calls (left arc, right arc, stop, go), twenty-second bursts, six rounds, full rests. The eyes-to-feet reaction layer, because games never announce the forecheck's direction.

The engine in sets: 40 seconds maximal mixed work (bounds, shuttle shuffles, sprint-stops), 90 seconds rest, four rounds, then three minutes full recovery, then a second set of three rounds. Work counted every round, the FALLOFF percentage (round one versus final round) logged as the headline number. This falloff, shrinking across a season, is the third period being purchased in advance.

Three perfect stuck landings per side (knee-over-toes, silent), then the ledger read aloud: bound battery, transition grades, falloff percentage, dated against the season line. Done, low, quiet, logged.

What to watch today: groin and hip complaints hiding in the lateral volume. Teenage hockey's signature overuse lives in the adductors, and driveway lateral work adds to the same account as ice time: honest weekly accounting (this session counts as a hard day), rest days that exist, and any persistent groin ache treated as a schedule problem first and a doctor visit second, never a toughness test.