GRIT Hockey

How Often Should Young Athlete’s Train in the Off-Season: What the Science Says

As summer arrives, parents often ask: “How much should my kid be training in the summer?” While it’s tempting to keep the momentum going with endless camps and private sessions, the truth is: age and development stage matter. Summer is an opportunity to build skills and athleticism that helps your player get a jump going into next season—but only if the training is done right.

Let’s break it down by age group, drawing on Long-Term Athlete Development (LTAD) principles and current research in youth sports science.

Ages 6–8: “FUNdamentals Phase”

  • On-Ice:
    • 🧊 Frequency: 1–2 sessions/week
    • 🎯 Focus: Basic skating, edge work, fun puck handling, small area games
    • ❌ Avoid: Systems, structured drills with long instructions, over-coaching
  • Off-Ice:
    • 💪 Frequency: 2–3 times/week (30–60 min)
    • 🧠 Focus: Movement skills, agility, balance, coordination, play-based games
    • 🚴 Best Activities: Soccer, tag, bike riding, swimming, gymnastics

🔍 Why: At this age, neural plasticity is high—making it the best time to teach balance, coordination, and rhythm through games, not drills.
📚 Reference: Balyi et al., LTAD, 2013; Lloyd et al., NSCA Youth Position Stand, 2016

Ages 9–12: “Learn to Train Phase”

  • On-Ice:
    • 🧊 Frequency: 2–3 sessions/week
    • 🎯 Focus: Skating mechanics, puck control, shooting technique, creativity, small area games, intro to game-play concepts
    • 🧩 Ideal Ratio: 70% skill, 30% game play or scrimmage style
  • Off-Ice:
    • 💪 Frequency: 3–4 times/week (45–75 min)
    • 🧠 Focus: Coordination, speed, agility, bodyweight strength, core, aerobic base
    • 🔄 Include: Multi-sport activities, in-gym movement literacy, speed, agility, and quickness

🔍 Why: This is the “golden age” for skill development and body control. Athletes are still highly adaptable but beginning to benefit from organized athletic conditioning. But it’s easy to use inappropriate exercises or push kids into training that looks cool on Instagram but can result in injury. Pick your coaches carefully.


📚 Reference: American Development Model (ADM); Faigenbaum et al., 2009

Interested in Dryland Training? Join our summer program by following the appropriate age link below!

U10-U12 players
U13-U16 players

Ages 13–15: “Train to Train Phase”

  • On-Ice:
    • 🧊 Frequency: 3–4 sessions/week
    • 🎯 Focus: Power skating, situational drills, shooting under pressure, hockey IQ, competitive scrimmages
    • 🧠 Add: Video feedback, positional tactics (light introduction)
  • Off-Ice:
    • 💪 Frequency: 4–5 times/week (60–90 min)
    • 🏋️‍♂️ Focus: Resistance training (bodyweight + intro to weights), sprint mechanics, plyometrics, aerobic/anaerobic conditioning
    • 🧘‍♂️ Recovery Focus: Mobility, nutrition habits, sleep hygiene

🔍 Why: This is a window of opportunity for aerobic development and strength adaptation, especially with the onset of puberty. Off-ice training becomes essential for injury prevention and performance.
📚 Reference: ACSM Youth Guidelines, Hockey Canada LTAD, 2021

Ages 16–18: “Train to Compete Phase”

  • On-Ice:
    • 🧊 Frequency: 4–5 sessions/week
    • 🎯 Focus: Position-specific skills, high-speed decision-making, team systems, game-like reps
    • 🏒 Recommended Ratio: 60% skill, 40% situational gameplay and scrimmage
  • Off-Ice:
    • 💪 Frequency: 5–6 times/week (75–120 min)
    • 🏋️‍♀️ Focus: Maximal strength, explosive power, anaerobic intervals, mental performance
    • 🌱 Emphasize: Personalized programming, data tracking, nutrition and sleep protocols

🔍 Why: These years determine readiness for junior, prep, or college hockey. Athletes should peak physically and mentally in this phase—but only with proper periodization and recovery.
📚 Reference: NCAA Off-Season Guidelines, ISS Hockey Summer Blueprint, NSCA Periodization Principles

❗Bonus: Rest, Recovery & Unstructured Play

Regardless of age, deload weeks and rest phases are essential. A well-rounded summer should include:

  • 2–4 weeks off formal hockey after the season ends
  • 1–2 days off weekly during training blocks
  • Time for free play, vacations, and unstructured fun

🧠 Burnout and overuse injuries have been strongly linked to year-round specialization in youth sports (Jayanthi et al., 2015). Rest is not optional—it’s part of the plan.

📌 Summary Table: Weekly Summer Training by Age

Age GroupOn-Ice FrequencyOff-Ice FrequencyPrimary Focus
6–81–2x/week2–3x/weekFun, play, movement
9–122–3x/week3–4x/weekSkill + coordination
13–153–4x/week4–5x/weekStrength + speed
16–184–5x/week5–6x/weekHigh performance

Final Word

A successful summer isn’t about doing more—it’s about doing what’s right for the athlete’s age and goals. By following a developmentally appropriate plan that balances on-ice skill work with off-ice strength and recovery, players will return to the season stronger, sharper, and more confident.

📚 Key References

  • Balyi, I., Way, R., & Higgs, C. (2013). Long-Term Athlete Development.
  • Lloyd, R. S., et al. (2016). NSCA Youth Resistance Training Position Statement.
  • American College of Sports Medicine (2008). Youth Strength Guidelines.
  • Jayanthi N., et al. (2015). Sports Specialization & Injury in Youth. Sports Health.
  • Hockey Canada LTAD (2021); USA Hockey ADM Model; NCAA Training Guidelines.
  • Faigenbaum, A. D., et al. (2009). Youth Fitness and Injury Prevention.

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