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.
START TRAININGQUICK FEET
Agility drills and lateral power exercises build fast feet for tight turns and explosive first steps.
SKATING POWER
Hinge-based and single-leg exercises build explosive stride power without squats.
UPPER BODY
Balanced pushing and pulling for puck battles, shooting power, and protection.
STICKHANDLING
Daily drills build soft hands, quick dekes, and puck control.
SHOOTING
Wrist shots, snap shots, backhands, and one-timers with accuracy drills.
YOUR TRAINING HUB
WORKOUTS
7-day workout schedule with exercises, videos, rest timers, and completion tracking.
START TRAININGCALENDAR
Track your training consistency, build streaks, and manage your schedule.
VIEW CALENDARSCORING
Learn techniques from NHL stars and PWHL players like Poulin and Knight.
LEARN TECHNIQUESNUTRITION
Meal plans for training, game days, and rest days with key nutrients.
VIEW MEAL PLANSGROCERY LIST
61-item weekly shopping list. Check off items, share, copy, or print.
VIEW LISTMOTIVATION
Inspirational quotes from hockey legends. New quote every day.
GET INSPIREDTRAINING & PERFORMANCE
WORKOUT TIMER
Interval timer with audio cues for timed sets and rest periods.
OPEN TIMERWARM-UP & COOL-DOWN
Dynamic warm-up and stretching routines with video demos.
VIEW ROUTINESSKATING DRILLS
On-ice and off-ice drills for speed, agility, and edge work.
VIEW DRILLSGOALIE TRAINING
Specialized drills for goalies — movement, positioning, and reflexes.
VIEW DRILLSDAILY TRACKER
Check off daily habits and build unstoppable consistency streaks.
TRACK TODAYGAME DAY CHECKLIST
Pre-game routine: equipment check, warm-up, nutrition, and mental prep.
GET READYWARM-UP BUILDER
Pick exercises, arrange the order, save custom routines, and run guided warm-ups.
BUILD ROUTINEHOCKEY KNOWLEDGE
HOCKEY IQ
Systems, tactics, and situational play to understand the game deeper.
LEARN STRATEGYMENTAL GAME
Visualization, confidence building, and mental toughness techniques.
TRAIN YOUR MINDRULE BOOK
Quick reference for penalties, offsides, icing, and girls hockey rules.
VIEW RULESSLEEP & RECOVERY
Sleep tips, foam rolling, and recovery strategies for young athletes.
VIEW TIPSEQUIPMENT GUIDE
Everything you need — protective gear, skates, sticks, and training tools.
VIEW GEARCOLLEGE RECRUITING
Timeline, levels, email templates, and tips for playing college hockey.
PLAN AHEAD