90-Minute Hockey Practice Plan: Technical Drills, Game Scenarios, and More

 Running a surplus of drills, unclear practice flow, or lack of game scenarios—you have probably encountered one (or more) of these issues during your hockey practices. Rather than spending hours putting together a plan that keeps your practices focused, engaging, and on schedule, we have done the heavy lifting for you.

We have developed a 90-minute hockey practice plan that includes:

• A dynamic warm-up to prepare the body & mind

• Technical drills to sharpen your players’ skills

• A game-like scenario to build tactical awareness

• A cool down to reduce injury and aid recovery

While these plans can be adjusted, having a solid framework in place ensures your coaching staff come prepared and each practice accomplishes the most important goal—developing your players.

Part 1: Warm up (15 mins)

• Leg swings: Stand on one leg and swing the other leg forward and backward (or side to side) in one fluid motion.

• Hip circles: With hands on hips and feet hip-width apart, players will rotate their hips in slow & controlled circles.

• Hip flexor lunge: Kneel down into a lunge position and shift weight onto the front (bent) leg while keeping the back leg extended.

• Forward & backward strides: Push off one leg and glide forwards (or backwards) for 2-3 seconds. Alternate push off & glide between legs.

• Lap skating: Players will skate the length of the rink forwards and then back pedal on the return.

• Stationary stickhandling: Standing in one spot, players will move their puck back and forth around a cone or in circles. 

• Shooting targets: Set up targets on the four corners of the net. Players will take shots at each target from a distance.

Part 2: Hockey Practice Drills

 Slalom Skating (10 mins)

Set up: Place 7-8 cones in a straight line, about 5-8 feet apart. Set up as many stations as space permits.

How to:

• The first player in each line will start in a low, athletic stance.

• Players will weave in and out of the cones, using their outside edge to push off the ice while using their inside edge to execute sharp turns.

• Short and quick strides are key to maintaining speed and control between cones.

Shot Variation Drill (10 mins)

Set up: Line up your players 2 feet from the blue line. Each player will have a stick in hand. The coach will be at the goal line with a bucket of pucks.

How to:

• The first player in line skates to the blue line.

• The coach will make a pass to the player and call out a type of shot the player has to take: slap shot, wrist shot, or snap shot.

• Call out the type of shot just as the player reaches the blue line, giving them little to no time to react.

Race to the Net (10 mins)

Set up: Three offensive players will start on the blue line. Set your time

How to:

• The coach will drop a puck in the neutral zone.

• Offensive players will race to the puck and work together to drive the puck back to the net with quick & accurate passes.

• Players must scan the ice, protect the puck with their body, and execute speed 7 quick changes of direction to beat out defenders.

 Defense in The Middle (10 mins)

Set up: One forward player will be positioned behind the net (with the puck) and another forward player in front of the net. Two defense players will be just outside of the goal crease.

How to:

• The player from behind the net will start the play.

• Both forwards players will work together to score while defense player attempts to stop the play.

• *Defense must maintain proper stance, use their stick to block passing lanes, and read plays to anticipate passes & shots. 

Side-to-Side Slide (10 mins)

Set up: Two players will assume positions in either faceoff circle. The goalie will begin square to one shooter.

How to:

• Offense players will take turns passing back & forth to each other.

• As passes are executed, the goalie will move from side to side in a butterfly slide to track the puck.

• After 6-7 passes (this will be pre-determined before the drill starts), the goalie squares up to the shooter and attempts to stop the puck.

Part 3: Hockey Game scenario (15 mins)

Players will assume normal gameplay for a 20-minute game. However, there will be a twist with momentum shifts. After each goal is scored, a coach will introduce a momentum shift to shake up the game. These can include:

• Power play: The trailing team gets a power player for 2 minutes and brings on 1 extra attacker.

• Offensive zone faceoff: Place the trailing team in the faceoff zone (instead of the neutral zone).

• Restricted defense: Remove 1 defense player from the winning team for a 4 vs 3 or 3 vs 2 game play.

• *If no goal is scored, make these momentum shifts after every 5-7 minutes.

Part 4: Cool Down (10 mins)

• Hamstring Stretch: Stand with feet hip-width apart and soften the knees. Bend the upper body down towards the floor and reach fingers towards the shins or toes.

• Calf Stretch: Face the wall and place both hands on it for support. Step one foot back and press the heel firmly to the ground. Lean towards the wall slowly until a deep stretch is felt.

• Shoulder Stretch: Bring one arm across the body. With the opposite hand, gently pull the arm in towards the body.

• Tricep Stretch: Raise one arm overhead. Bend the elbow so the hand reaches down towards the upper back or opposite shoulder blade.

• Cat-Cow Stretch: Place both hands and both knees on the ground (hands should be under shoulders and knees under hips). Rotate between arching back upwards and then lowering it, lifting the chest and tailbone.

• Hip Rotator Stretch: Lie on back with knees bent and feet flat on the floor. Cross one ankle over the opposite knee, using both hands to pull the crossed leg toward the chest.

Looking For an Easier Way to Evaluate Hockey Players?

Setting up a hockey practice plan? Using SkillShark, measure players on any drill you decide to incorporate into your plan. Set up a custom template, import your players, and score athletes using any mobile device. After your practice is complete, use SkillShark's real-time reports to view player performance and provide better feedback.