GET FASTER.
GET STRONGER.
DOMINATE THE ICE.
A research-backed weekly training program built specifically for girls hockey players. Build explosive speed, quick feet, and upper body strength using machines at Lifetime Fitness.
QUICK FEET
Agility drills and lateral power exercises build the fast feet you need for tight turns, quick crossovers, and explosive first steps.
SKATING POWER
Hinge-based and single-leg exercises build explosive stride power without squats. Stronger glutes and hamstrings mean faster skating.
UPPER BODY STRENGTH
Balanced pushing and pulling exercises build the strength you need for puck battles, shooting power, and protecting the puck.
STICKHANDLING
Daily stickhandling drills build soft hands, quick dekes, and puck control. Practice figure 8s, toe drags, and obstacle courses.
SHOOTING
Wrist shots, snap shots, backhands, and one-timers. Accuracy drills and quick-release practice to become a scoring threat.
DAILY WORKOUT SCHEDULE
Tap a day to see your workout. Tap any exercise card to expand it and see the full instructions, equipment needed, and where to find it at Lifetime.
Explosive Starts & Full Body
Jump rope + power development + lateral strength + upper body + core + stickhandling & shooting
WARM-UP (Do This First!)
Jump Rope
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
End-of-week foot speed work. Push yourself with more advanced patterns — double-unders, high knees, and sprint intervals.
Equipment: Jump rope
Where at Lifetime: Functional Training / Turf Area
HOW TO DO IT
Set 1: Basic jumps with high knees mixed in. Set 2: Alternate single-leg hops (switch every 10 jumps). Set 3: Sprint intervals — go max speed for 20 seconds, easy pace for 10 seconds, repeat. Finish strong!
Box Jumps
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Explosive vertical power and fast-twitch muscle activation. Trains the explosive hip and knee extension needed for powerful skating starts.
Equipment: Plyo box (12-20 inch height)
Where at Lifetime: Functional Training / Turf Area
HOW TO DO IT
Stand facing the box with feet shoulder-width apart. Swing your arms back, then explosively jump onto the box, landing softly with both feet on top. Stand up fully, then step down (don't jump down). Focus on landing quietly — soft landings mean you're absorbing force properly.
Broad Jumps
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Forward acceleration and starting speed. Trains the explosive hip extension needed for quick first steps on the ice.
Equipment: Open turf space
Where at Lifetime: Functional Training / Turf Area
HOW TO DO IT
Start with your feet shoulder-width apart, hinge at the hips, and swing your arms back to build momentum. Explosively jump forward by extending your hips, knees, and ankles simultaneously while swinging your arms forward. Land softly on both feet with your knees bent to absorb the impact.
Cossack Squat (Lateral Lunge)
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Groin flexibility and lateral strength. This is a lunge variation (not a traditional squat) that builds the adductor strength needed for strong crossovers.
Equipment: Bodyweight or light kettlebell
Where at Lifetime: Turf or Free Weight Area
HOW TO DO IT
Stand with your feet significantly wider than shoulder-width apart. Shift your weight to one side, bending that knee deeply while keeping the opposite leg straight with toes pointing upward. Press through the heel of the bent leg to return to the starting position.
Peterson Step Down
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
VMO (inner quad) strength for knee stability and strong edges. This exercise directly strengthens the muscles that keep your knees healthy and your edges sharp.
Equipment: Small plyo box or aerobic step
Where at Lifetime: Functional Area
HOW TO DO IT
Stand on a small step or weight plate with one foot, keeping most of your weight on the heel. Lower your opposite heel towards the ground by bending the knee of the working leg while keeping the non-working foot dorsiflexed (toes up). Push through the heel of the working leg to return to the starting position.
Leg Press Machine
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Heavy leg work to finish the week strong. Builds the raw leg strength that translates to powerful skating strides.
Equipment: Life Fitness or Hammer Strength Leg Press
Where at Lifetime: Machine Area
HOW TO DO IT
Sit in the leg press with your back flat against the pad and feet shoulder-width apart on the platform. Lower the platform by bending your knees to about 90 degrees, then press through your heels to extend your legs without locking your knees at the top.
Alternating Dumbbell Chest Press
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Core engagement while pushing — mimics the unilateral demands of on-ice battles where you're pushing with one arm while stabilizing with the other.
Equipment: Flat bench and dumbbells
Where at Lifetime: Free Weight / Bench Area
HOW TO DO IT
Lie flat on a bench holding two dumbbells over your chest. Lower one dumbbell slowly while keeping the other extended, then press it back up. Alternate arms for each rep, maintaining a stable core and keeping your feet flat on the floor.
Cable Face Pulls
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Rear delt and rotator cuff health. Counteracts the forward-rounded posture from skating and prevents shoulder injuries.
Equipment: Cable machine set to face height with rope attachment
Where at Lifetime: Cable Area
HOW TO DO IT
Set the cable pulley to face height and attach a rope handle. Grab the rope with an overhand grip, step back to create tension, and pull the rope towards your face, flaring your elbows out and squeezing your shoulder blades together. Keep your chest up and avoid leaning back.
Dumbbell Bicep Curls
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Arm strength for stick handling, shooting, and winning puck battles along the boards.
Equipment: Dumbbells (10-20 lbs)
Where at Lifetime: Free Weight Area
HOW TO DO IT
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing forward. Curl the weights up toward your shoulders by bending at the elbows, keeping your upper arms stationary. Squeeze at the top, then lower slowly under control.
Lat Pulldown (Close Grip)
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Close-grip lat pulldown targets the lower lats and builds the pulling strength needed for powerful stick checks and puck protection.
Equipment: Lat Pulldown machine with V-grip or close-grip handle
Where at Lifetime: Machine Area
HOW TO DO IT
Attach a V-grip or close-grip handle to the lat pulldown. Sit with your thighs locked under the pads. Pull the handle down to your upper chest, squeezing your lats and keeping your elbows close to your body. Return the handle up with control. Keep your torso upright — don't lean back excessively.
Machine Rear Delt Fly (Reverse Pec Deck)
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Rear delt and upper back strength for balanced shoulders and injury prevention. Counteracts the forward-rounded posture from hours of skating.
Equipment: Pec Deck / Rear Delt Fly Machine
Where at Lifetime: Machine Area
HOW TO DO IT
Sit facing the machine pad with your chest against it. Grip the handles with palms facing down. With a slight bend in your elbows, push the handles apart by squeezing your shoulder blades together. Hold for a second, then return slowly.
Dumbbell Wrist Curls
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
End-of-week forearm work to build the wrist strength that powers your shots and stickhandling all weekend.
Equipment: Light dumbbells (5-15 lbs)
Where at Lifetime: Free Weight Area
HOW TO DO IT
Sit on a bench with your forearms resting on your thighs, wrists hanging just past your knees. Palms up — curl the weight up by bending at the wrist, squeeze, lower slowly. Then flip palms down and repeat. Keep the movement controlled.
Suitcase Carry
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Core stability and grip strength. Trains your body to resist lateral flexion — essential for maintaining balance through contact on the ice.
Equipment: One heavy dumbbell or kettlebell
Where at Lifetime: Turf or Walking Area
HOW TO DO IT
Stand tall with your shoulders back and down while holding a heavy weight in one hand, just like a suitcase. Engage your core to prevent your torso from leaning toward the weighted side. Walk forward with slow, controlled steps, maintaining an upright posture throughout.
Cable Woodchop
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Rotational core power for shot power and body checks. Builds the explosive torso rotation that generates slap shot and wrist shot power.
Equipment: Cable machine with rope or D-handle attachment
Where at Lifetime: Cable Area
HOW TO DO IT
Set the cable to the highest position. Stand sideways to the machine with feet shoulder-width apart. Grab the handle with both hands and pull it diagonally across your body from high to low, rotating your torso and hips. Control the return. The power comes from your core rotation, not your arms.
Figure 8 + Toe Drag Combo
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Combining figure 8s with toe drags builds the ability to chain moves together — just like in a game when you need to deke past multiple defenders.
Equipment: Stick + golf ball or green biscuit + 2 cones/objects
Where at Lifetime: Home / Garage / Basement
HOW TO DO IT
Set up two cones. Do a figure 8 around them, but at each cone add a toe drag before continuing. This forces you to transition between different stickhandling moves smoothly. Keep your head up and try to increase speed each set.
One-Timer Practice
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
The one-timer is one of the hardest shots to master but one of the most effective in games. It requires timing, hand-eye coordination, and proper weight transfer.
Equipment: Stick + pucks + shooting pad + net + rebounder or wall
Where at Lifetime: Garage / Driveway / Backyard
HOW TO DO IT
Use a rebounder or wall to pass the puck to yourself, then shoot it in one motion without stopping it first. Focus on timing — open your blade to receive the pass and immediately transfer into the shot. Start slow and build up speed. Keep your bottom hand firm and top hand loose.
Wrist Shot — Accuracy Challenge
WATCH: PROPER FORM DEMO
WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
End the week with a shooting accuracy challenge. Track your score and try to beat it each week. This builds competitive focus under fatigue.
Equipment: Stick + pucks + shooting pad + net with targets
Where at Lifetime: Garage / Driveway / Backyard
HOW TO DO IT
Set up 4 targets in the corners of the net. Take 10 shots per set, aiming for a different corner each time. Score 1 point for hitting the target, 2 points for knocking it down. Keep a running total and try to beat your best score. Use both wrist shots and snap shots.
TRAINING CALENDAR
Tap any day to mark it complete. Build your streak and stay consistent — the best athletes show up every day.
APRIL 2026
THIS WEEK AT A GLANCE
SCORING TECHNIQUES
Study the signature moves of the greatest goal scorers in the NHL and PWHL. Each technique includes a video breakdown, step-by-step instructions, and practice tips.
NUTRITION PLAYBOOK
What you eat is just as important as how you train. These meal plans are designed for girls hockey players based on guidelines from USA Hockey, the Gatorade Sports Science Institute, and certified sports nutritionists.
Carbohydrates
50-60% of calories
Your #1 fuel source for speed and endurance on the ice
Protein
0.5-0.8g per lb
Builds and repairs muscles after every workout and game
Healthy Fats
20-35% of calories
Essential for brain function, joints, and energy
Hydration
Half your body weight in oz
Even 2% dehydration slows your reaction time and speed
DAILY MEAL PLANS
TRAINING DAY
7 meals & snacks planned for optimal performance
GAME DAY FUELING TIMELINE
Full meal (pasta, chicken, rice)
Light snack (bagel, banana)
Quick carbs (pretzels, fruit)
Water every shift, sports drink if 60+ min
Chocolate milk + fruit
Full recovery meal (protein + carbs)
HYDRATION RULES
Drink half your body weight in ounces of water every day (100 lbs = 50 oz)
Drink 16-20 oz water 2-4 hours before games
Sip water every shift change — don't wait until you're thirsty
After games, drink 20-24 oz per pound lost during play
Check your pee — light yellow = hydrated, dark = drink more!
FOODS TO AVOID
Pizza & fries before games
Fatty foods slow digestion and make you sluggish
Candy & soda
Sugar crash = no energy in the 3rd period
Energy drinks
Too much caffeine is dangerous for young athletes
New foods on game day
Stick to what you know — no surprises!
Skipping meals
Your body can't perform without fuel
THE #1 RECOVERY DRINK FOR HOCKEY PLAYERS
🥛 Chocolate Milk!
It has the perfect 3:1 ratio of carbs to protein for muscle recovery. Drink it within 30 minutes after every game and hard practice. Backed by research from the Gatorade Sports Science Institute.
Sources: USA Hockey Nutrition 101 · Gatorade Sports Science Institute · Women's Hockey Life · NIH Sport Nutrition for Young Athletes
WEEKLY GROCERY LIST
Everything you need to fuel the meal plans above. Check items off as you shop or print the list to take to the store.
Items checked
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PROTEINS
0/9GRAINS & CARBS
0/12FRUITS
0/9VEGETABLES
0/9DAIRY & DRINKS
0/8PANTRY & SNACKS
0/11HYDRATION
0/3PRO TIP: MEAL PREP SUNDAY
Cook chicken, rice, and chop veggies on Sunday so weeknight dinners take 15 minutes. Pre-portion snacks into bags so they're grab-and-go for the rink.
Built by the Best Trainers in Hockey
This program is based on the methodologies of top strength coaches from the NHL, PWHL, NCAA, and girls hockey performance experts.
Kevin Neeld
Head Performance Coach, Boston Bruins / USA Hockey Women's Team
Girls hockey performance
Paul Goodman
Head S&C Coach, Chicago Blackhawks (3x Stanley Cup)
NSCA Professional S&C Coach of the Year 2020
Shannon MacAulay
Head S&C Coach, PWHL Vancouver Goldeneyes
Women's professional hockey conditioning
Jess Burlingame
S&C Coach, PWHL Minnesota Frost
USA U18 Women's team preparation
Cal Dietz
Assoc. Director Athletic Performance, University of Minnesota
Triphasic Training methodology
Brijesh Patel
Head S&C Coach, Quinnipiac University Hockey
NSCA College S&C Coach of the Year
Kim McCullough
Founder, Total Female Hockey
Girls hockey speed development
Dan Garner
Founder, HockeyTraining.com
Evidence-based girls hockey programming