The right training at the right age.
A structured 24-week home program, written separately for each age group. Every day is laid out drill by drill on the player's own phone, with the coaching cues, timers and reasoning built in.
Structure for the off-ice hours
On the ice there's a coach. In the driveway or in the basement there's a stick and good intentions. Off Ice Hockey gives those hours a plan.
It progresses
Core drills have four levels a player earns by doing the work. A level changes what the drill asks for, not just the numbers.
It measures progress
Seven skills tests, repeated through the program in the same conditions, show whether the work is paying off.
More than shooting
Stickhandling every training day, varied game-like shooting, speed, strength, balance and hockey IQ.
It takes safety seriously
Injury-prevention work for hamstrings and groin from U13 up, growth-spurt tracking, and clear red flags for when to stop.
It fits real life
Practice-day, game-day, quick-session and indoor modes. A short session done beats a long one skipped.
Built for the whole family
Siblings train on the same phone or tablet, each with their own program and their own progress.
Four phases, 24 weeks
Base, Build, Sharpen, Maintain. Six weeks each, moving from learning the movements properly, to adding work, to game speed, to holding what's been built.
Built by age, not scaled down
Each program starts from where a player is developmentally, not from an adult routine made smaller.
Play and patterns
Games, coordination and puck touches. No loading at the youngest age; bodyweight and bands from U9.
Skills and growth
Skill work, movement patterns learned properly, and a close watch on growth spurts.
Close to adult standards
Progressive strength, power and repeat-shift conditioning, with injury-prevention work for the hamstrings, groin and neck.
Six age groups
Volume, exercise choice and even the language change with each group.
Everything is a game: coordination, balance and first stickhandling. No weights and no fitness tests.
Real exercises introduced — squats, lunges, planks, bridges — with bodyweight and bands only.
A complete program: speed, stickhandling, shooting, bodyweight strength, passing, 1-on-1 play and hockey IQ.
Skill under speed and light external load, with growth tracking for the years growth spurts arrive.
Two full-body strength days a week, plus injury-prevention work for the hamstrings, groin and neck.
Essentially adult training: heavy progressive lifting, power, repeat-shift conditioning and a full lift log.
Times are the full training day, including a short shooting block that can be done any time of day. The other days are deliberately lighter: play days (U7 to U11) are for other sports plus a short shooting block, easy days (U13 to U18) are easy skating, balance and mobility, and rest days have no physical training and no shooting, just 10 to 25 minutes of video, visualisation and journaling. Shot totals are the full weekly target, which the first weeks build up to.
How it works
From sign-up to the first session takes a few minutes. There is nothing to install from an app store.
Sign up
A parent or guardian signs the participation agreement online, on a phone, with a finger.
Get your code
We email your access code and your age group's setup guide.
Add the app
Open the app, add it to your home screen, then enter your code.
Train
Follow the day's plan. It works with no internet, in a garage, a driveway or an arena.
Earn your spot.
Signing up is how a parent or guardian signs the participation agreement. We then email your access code and setup guide. One sign-up for each child.
Want to read it first? The participation agreement
Licences are available for a whole team for the season, or for individual players. Get in touch to discuss pricing.
For more information, or to arrange access for your child or your team: info at off-ice-hockey dot ca