The Challenge:

Write or type out a "2021 Hockey Training Goals" plan for the new year using process-based goals.

What Are Process-Based Goals?

Process goals are about doing the right thing, regardless of the outcome, knowing that the right activities will lead you to ultimate victory in achieving your goal.

i.e. - Instead of "I want to lose 10 lbs" you would say "I will workout 5 times per week.  Or instead of "I want to become a faster skater" you would say "I will follow the full Off-Season Domination '21 program"

To put it simply the process-based goal is what you need to get done in order to achieve your goal.  If it makes it easier, you can think about the outcomes you want and then work backward to figure out what you need to do to achieve that and make those your goals.

Coach Dan recorded a good video on this. Watch it here.

All-Star Level:

Post a picture of your 2021 Hockey Training Goals Plan in this thread!

Make The Commitment:

Comment or like this post if you are committing to giving this January challenge a try!

*Make sure you comment when you've successfully completed the challenge to get added to the leaderboard and have a chance at winning a prize at the end of the year!
Here's my goals:  Outcome goal: Gain 10 pounds of muscle.
Process goals: 
1. Get at least 8 hours of sleep per night.
2. Eat 4-6 protein based meals every day.
3. Have 4-6 servings of fruits and vegetables every day.
4. Have healthy fats and carbs with all meals.
5. Finish the in-season 20' program and do the off-season 21' program.
6. Do both a warm up and cool down before and after every workout/game.
Any feedback would be great!
Coach Kevin replied
  ·  5 replies
Outcome Goal: Lose 10 pounds while maintaining current muscle definition
Process Goals:
  1. Get 7-8 hours of sleep a day
  2. Drink a minimum of 115 ounces of water per day - 4 water bottles worth
  3. Have 4 meals per day with a protein source
  4. Get 4-6 servings of fruits/vegetables a day
  5. Reduce/limit processed foods and foods high in sugar
  6. Eliminate junk food
  7. No eating after 7:30 p.m.

Outcome Goal: Learn how to backwards crossover
Process Goals:
  1. Complete the Edge Work Enhancer program at least 2x per week, warmup/cooldown 3x per week
  2. Complete the Men’s League Domination 3.0 program
  3. Go up and down stairs sideways to practice the crossover motion going both ways to get more comfortable with the motion
  4. Go to stick and puck sessions at least once per week outside of men’s league games - spend approximately 30 minutes doing half-pump swizzles around a circle both forwards and backwards to practice the motion, weight transfer, correct edge, and ankle strength
  5. Dryland practice - use workout slide disc to focus on motion, weight transfer when outside of ice for 10 minutes a day.
Coach Kevin replied
  ·  1 reply
                                  My 2021 Hockey training goals
I started playing hockey 5 years ago and there’s so much I want to improve! 

My goal this year is to workout 5 days/week and follow a training program that will improve my performance on the ice. Therefore I bought the female hockey training program!

I also plan to do the hip fix program because my hips are really tight and not so flexible.

I want to be healthier when it comes to food and thanks to your articles about food and nutrition I’ve gotten a better idea of how I should be eating. I will be documenting what I've eaten everyday and track my calories. And do meal prep as well so I have my food ready everyday, I think that will be a game changer.

And because we don’t have any on-ice training (due to covid-19) I will be training more stickhandling and practise my shooting at home in my garden. Me and my sister have decided to train together and do this everyday! She is a sledge hockey player.

And with all this I wish to become stronger, lose fat and, because of this, improve my on-ice performance. 

If I complete this I will reward myself with a new pair of skates :D


Coach Kevin replied
  ·  1 reply
The Challenge:

Do some mobility training (mobility session, yoga, stretching) for at least 10 minutes every day for 7 days in a row.

The Hockey Benefit:

How you move is the foundation of everything. It doesn’t matter what your strength and power potentials are if you’re movement quality is so poor that your technique suffers. In many cases, movement quality will make an otherwise good athlete appear unathletic. Learn more here.

All-Star Level:

7 days no problem for you? Try mobility work at least 10 minutes per day for the rest of December (Okay take Christmas OFF)!

Make The Commitment:

Comment or like this post if you are committing to giving this December challenge a try!

*Make sure you comment when you've successfully completed the challenge to get added to the leaderboard and have a chance at winning a prize at the end of the year!
I just added it to my to do list. going for the rest of December!
Already doing this several times a week and starting to see some results, adding a few more days should be no problem.  Let's go! 
Kirk Folsom replied
  ·  2 replies
The Challenge:

Do some stickhandling training for at least 10 minutes every day for 7 days in a row.

The Hockey Benefit:

Doing some stickhandling work from home will help improve your hands and also work on your conditioning in the muscles used for handling the puck (forearms, shoulders, etc).  Need some ideas for drills?  Check out the stickhandling sessions at our new Hockey Training TV app.

All-Star Level:

7 days no problem for you? Try stickhandling at least 10 minutes per day for the rest of November.

Make The Commitment:

Comment or like this post if you are committing to giving this November challenge a try!

*Make sure you comment when you've successfully completed the challenge to get added to the leaderboard and have a chance at winning a prize at the end of the year!
I was being consistent with this with the morning training routine by Kevin and would do the 6min routine for 3 rounds each morning, but when my Fall Rec league started I got lax about it. I need to get back to it today for the next 7 days and maybe shoot for the rest of November, since I’ll need some stress relief with all the work hours I’ll be putting in this month!!
Coach Kevin replied
  ·  5 replies
I have been neglecting this aspect, but really wanted to start, I am going to do jump on this challenge! 
Coach Kevin replied
  ·  1 reply
I've been using your off-season program all summer for my son (almost 8) which has been great! He was excited to do this stickhandling challenge when I read it to him. He just completed 7 days in a row. Going for the rest of Nov. Great addition to your program. Thank you!
The Challenge:

Drink at least your body weight divided by 2 in ounces of water every day for 7 days in a row.

Example - If you weigh 150 pounds (150/2 = 75) you would need to drink at least 75 oz. of water per day.

**Note this is just a starting point and you will also want to factor in your exercise. Hockey athletes should ideally be consuming anywhere from 6-12oz of water every 15-20 mins during exercise.

Pro Tip:

Find a water bottle that lists the ounces and place rubber bands to track how many times you've filled your bottle. 

Example - if you have a 20 oz bottle and you need to drink 75 oz you would place 4 rubber bands on the bottle and take one off each time you finish the bottle to get your recommended 75 oz in!

The Hockey Benefit:

Here's a look at how being slightly dehydrated can affect your hockey performance:

  1. A 0.5% loss in body water: Increase cardiac output (more stress on the heart)
  2. A 1% loss in body water: Decreased aerobic endurance
  3. A 3% loss in body water: Reduced muscular endurance


All-Star Level:

7 days no problem for you? Try going the rest of October with proper hydration!

Make The Commitment:

Comment or like this post if you are committing to giving this October challenge a try!

*Make sure you comment when you've successfully completed the challenge to get added to the leaderboard and have a chance at winning a prize at the end of the year!
I’ve been trying to do this every day anyways, but now I’m definitely committed for the whole month! 230 lbs. so I need 115 oz. I’m just gonna shoot for the full Gallon! 
Coach Kevin replied
  ·  1 reply
The Challenge:

No junk food for 7 days.

This means no chips, chocolate bars, ice cream, soda, unhealthy fast food, etc.

The Hockey Benefit:

Coach Dan could talk on this for hours, but junk food doesn't do any good for fueling our bodies to perform at top levels. 

It can have a negative effect on our on-ice performance and body composition (i.e. lead to unwanted body fat that will slow us down on the ice).

All-Star Level:

7 days no problem for you? Try going the rest of Septemeber without any junk food!

Make The Commitment:

Comment or like this post if you are committing to giving this September challenge a try!

*Make sure you comment when you've successfully completed the challenge to get added to the leaderboard and have a chance at winning a prize at the end of the year!

I'm giving this a go starting tomorrow (Tuesday).  Here's a tip... get rid of any junk food at your house.  It's much easier without temptations!