Skill Progressions

For Player And

Coach Development
A Publication Of The USA Hockey Coaching Education Program

The USA Hockey Coaching

Education Program Is
Presented By
1775 Bob Johnson Drive
Colorado Springs, CO 80906
www.usahockey.com
 Skill Progressions
For Player and
Coach Development

Written by: Val Belmonte

Technical Advisor: Bob O'Connor
Technical Editors: Val Belmonte, Dick Emahiser,
Mike MacMillan, Bob O'Connor, Doug Palazzari,
Dave Peterson, Mark Tabrum, Lou Vairo, Matt Walsh
Production: Dana Ausec

Copyright © 2010 USA Hockey, Inc.

 TABLE OF CONTENTS

Areas of Skill Progressions . . . . . . . . . . . . . . . . . . . . . . . 1

Player and Coach Skill Progressions . . . . . . . . . . . . . . . . 2
8-and-Under (Mite) Skill Progressions . . . . . . . . . . . . . . 3
10-and-Under (Squirt) Skill Progressions . . . . . . . . . . . . 7
12-and-Under (Pee Wee) Skill Progressions . . . . . . . . . . 13
14-and-Under (Bantam) Skill Progressions . . . . . . . . . . 20
16/18-and-Under (Midget) Skill Progressions . . . . . . . . 27
USA Hockey Components & Competencies
for Coaching Development . . . . . . . . . . . . . . . . . . . . . . . 36

ACKNOWLEDGMENTS

USA Hockey’s Coaching Education Program has developed specific skill

progressions which are age-appropriate for players and has also established
coaching education curriculum levels for coaches. Many thanks to the following
Curriculum Advisory Group and Coaching Section members:
Val Belmonte Doug Palazzari
Dick Emahiser Dave Peterson
Mike MacMillan Lou Vairo
Bob O'Connor Matt Walsh

We also appreciate the comments, suggestions and guidance from members of

USA Hockey’s Youth Council.

Mark Tabrum
Director, Coaching Education Program

iii
AREAS OF SKILL PROGRESSIONS
Knowledge
Goal Setting
Individual Hockey Skills
Team Play
Nutrition
Fitness and Training
Injury Prevention
Sports Psychology
Character Development and Life Skills

1
 PLAYER AND COACH SKILL PROGRESSIONS

The following statement emphasizing the importance of skill progressions has

been developed by USA Hockey’s Coaching Program and Curriculum Advisory
Group:

We believe that all players and coaches

who aspire to have a successful experience in hockey
should have personal goals to acquire each of these skills.

Our purpose in collecting and listing these specific skill progressions is to help
players and coaches understand the scope of skills and abilities that are
required in hockey. The list for players has been divided by age classifications:
8-and-Under (Mite), 10-and-Under (Squirt), 12-and-Under (Pee Wee), 14-and-
Under (Bantam), 16-and-Under (Midget) and 18-and-Under (Midget). The
section for coaches has been divided into levels of coaching education
components.
You should use these skill progressions as a guide rather than an absolute
standard for development.
Sportsmanship, enjoyment, recreation and competition are the major focus of
the skill progressions for youth hockey. USA Hockey-recommended skill
progressions encourage an environment in which youth players can learn the
basic skills, master these skills and have fun while developing a life-long interest
in hockey.

2
 8-AND-UNDER (MITE) SKILL PROGRESSIONS

At the 8-and-Under (Mite) level, players should focus on the skill progressions
listed below:

Knowledge
Players should know:
1. Rules
• off-sides
• icing
2. Common Infractions
• unsportsmanlike conduct
• body checking
• cross checking
• checking from behind
• holding
• high sticking
• tripping
3. Penalties
• minor
• major
Goal Setting
Players should:
1. Establish specific and measurable performance goals that are
written, shared with coaches and parents, and revised on a regular
basis to promote development.
Example: To develop passing and receiving. Be able to execute
five good passes and receive five passes (forehand and
backhand).
2. Divide performance goals into two categories:
• practice
• game
3
Individual Hockey Skills
Players must learn and master:
1. Skating
• edge control
• ready position
• forward start
• forward stride
• control stop (two-foot snowplow, one-foot snowplow)
• backward skating
• backward stop
• control turn
• forward crossover
2. Puck Control
• lateral dribble
• forward-to-backward dribble
• diagonal dribble
• attacking the triangle
• forehand shift
• accelerating with the puck
3. Passing and Receiving
• forehand
• backhand
• receiving (stick)
• eye contact
4. Shooting
• wrist
• backhand
5. Checking
• poke check
• hook check
• lift the stick check
6. Goalkeeping
• basic stance
• parallel shuffle
• lateral t-glide
• forward and backward moves
4
 • stick save
• body save
• glove save
Team Play
Players must understand and learn:
1. Offense
• positional offense
• offense in the offensive zone
• offense in the defensive zone
2. Defense
• territorial defense
• one-man forechecking
• basic defensive zone coverage
Nutrition
Players should:
1. Understand the importance of proper hydration before, during and
after all practices and games.
2. For evening practices and games, eat a normal breakfast and
lunch. Before the game or practice, eat a light snack. After the
game or practice, eat a meal.
3. For early morning games and practices, eat lightly at breakfast.
After practice or the game, eat a snack.
Fitness and Training
Players should learn:
1. warm-up exercises
2. cool down exercises
3. stretching exercises
4. flexibility exercises
5. agility exercises
6. eye-hand coordination exercises
7. fun games
8. relays
5
Injury Prevention
Players should be introduced to:
1. Heads Up Hockey program
2. the importance of warming up, stretching and cooling down
Sports Psychology
Players should be taught to:
1. Understand the difference in being relaxed and tense.
2. Understand that making mistakes is common and a part of sports.
Character Development and Life Skills
Players must learn:
1. they are part of a team
2. to have respect for their teammates, coaches, opponents, officials
and parents
3. team rules
4. self control and discipline
5. to always try their best
6. respect for authority
7. the importance of a strong work ethic
8. commitment to a team

6
 10-AND-UNDER (SQUIRT) SKILL PROGRESSIONS

At the 10-and-Under (Squirt) level for boys and girls, players should focus on the
skill progressions listed below:

Knowledge
Players should know:
1. Rules
• face-offs
• off-sides
• icing
• checking from behind
2. Common Infractions
• unsportsmanlike conduct
• body checking
• checking from behind
• cross checking
• charging
• elbowing
• falling on the puck
• high sticking
• holding
• hooking
• interference
• tripping
3. Penalties
• minor
• major
• match
Goal Setting
Players should:
1. Establish specific and measurable performance goals that are
written, shared withtheir coaches and parents, and revised on a
regular basis to promote development.
7
 Example: To develop game and rink awareness during practices
and games. Be on-side for all rushing drills during practice as
well as all offensive rushes during a game.
2. Divide performance goals into two categories:
• practice
• game
3. Be able to engage in evaluations of your performance at practices
and games. Re-adjust game and practice goals based on those
evaluations.
Individual Hockey Skills
Players must learn and master:
1. Skating
• edge control
• ready position
• forward start
• forward start right/left
• forward stride
• control stop
• one-foot stop
• backward skating
• backward stop
• control turn
• forward crossover
• backward crossover
• mohawk
• lateral skating
2. Puck Control
• lateral side-to-side dribble
• forward-to-backward dribble
• diagonal dribble
• attacking the triangle
• forehand shift
• backhand shift
8
 • change of pace
• puck protection
• give and take
• accelerating with puck
3. Passing and Receiving
• forehand
• backhand
• flip - saucer pass (forehand and backhand)
• receiving (stick)
• receiving (skate)
• indirect (board) pass
4. Shooting
• wrist
• backhand
• flip
• screen and deflection
• rebounding
5. Checking
• poke check
• hook check
• lift the stick check
• covering
• gap control concept
• body positioning - angling
6. Goalkeeping
• basic stance
• parallel shuffle
• lateral t-glide
• forward and backward moves
• stick save
• body save
• glove save
• leg save
• stacking pads
• “V” drop
• rebounds
9
Team Play
Players must understand and learn:
1. Offense
• positional offense
• offense in the defensive zone
• offense in the offensive zone
• face-offs
• one-on-one confrontations
• triangle offense
• box offense
• entering the zone
2. Defense
• territorial defense
• one-man forechecking
• two-man forechecking
• backchecking principles
• basic defensive zone coverage
Nutrition
Players should:
1. Understand the importance of proper hydration before, during and
after all practices and games.
2. For evening practices and games, eat a normal breakfast and
lunch. Before the game or practice, eat a light snack. After the game
or practice, eat a meal.
3. For early morning games and practices, eat lightly at breakfast.
After practices or the game, eat a snack.
4. For tournaments, if you play more than one game on the same day
or several games in successive days, emphasize foods that are high
in carbohydrates (fruit, hot or cold cereal, pancakes, cold meats,
soup, rice, pasta) while avoiding those foods with a high sugar
content.
10
Fitness and Training
Players should learn:

1. warm-up exercises
2. cool down exercises
3. stretching exercises
4. flexibility exercises
5. agility exercises
6. balance activities and exercises
7. eye-hand coordination activities
8. fun games
9. relays
10. jump rope activities

Injury Prevention
Players should be introduced to:

1. Heads Up Hockey program

2. proper care of equipment
3. proper fitting of equipment
4. rink safety
5. safety precautions for practice
6. the importance of warming-up, stretching and cooling-down

Sports Psychology
Players should be taught to:

1. Understand the difference in being relaxed and tense.

2. Understand that making mistakes is common and part of sports.
3. Understand the benefits and the use of positive reinforcement.
Realize that positive comments help reduce stress, enhance self
image, enhance the team’s image, and can increase the enjoyment
of games and practices.
11
Character Development and Life Skills
Players must learn to:
1. demonstrate high levels of sportsmanship
2. to have respect for their teammates, coaches, opponents, officials
and parents
3. demonstrate an ability to balance school and outside activities
4. be on time for games and practices
5. understand only they can “Just Say No” to drugs and other harmful
substances

12
 12-AND-UNDER (PEE WEE) SKILL PROGRESSIONS

At the 12-and-Under (Pee Wee) level for boys and girls, players should focus on
the skill progressions listed below:

Knowledge
Players should know:
1. Rules
• face-offs
• off-sides
• icing
• body checking
• checking from behind
2. Common Infractions
• boarding
• charging
• cross checking
• elbowing
• holding
• kneeing
• falling on the puck
• high sticking
• hooking
• interference
• slashing
• tripping
3. Penalties
• minor
• major
• misconduct
• match
• penalty shot
• checking from behind
13
Goal Setting
Players should:
1. Establish specific and measurable performance goals that are
written, shared with their coaches and parents and revised on a
regular basis to promote development.
Example: To develop skate saves in a goalkeeper. With a
designated shooter, be able to save seven out of 10 shots
successfully using the skate save technique.
2. Divide performance goals into broad categories. Daily tasks should
then be planned based on the goals set:
• long term: one season
• intermediate: 6-10 games or practices
• short term: 1-5 games or practices
3. Be able to engage in evaluations of your performance at practices
and games. Re-adjust goals based on those evaluations.
4. Set goals that encompass a variety of areas in your development
including skills, tactics, fitness and team play.
5. Demonstrate external motivation.
Example:
• show intensity during practices and games
• be attentive and dedicated to training
Individual Hockey Skills
Players should continue to master all of the skills for the previously mentioned
levels, including the following:
1. Skating
• edge control
• ready position
• forward start right/left
• forward stride
• one-foot stop
• backward skating
• forward crossover
• backward crossover
• mohawk
• lateral skating
14
 • backward crossunder start
• backward two-skate stop
• backward power stop (one skate)
2. Puck Control
• forehand shift
• backhand shift
• change of pace
• slip through
• slip across
• puck off the boards
• puck protection
• give and take
• backward puck control
3. Passing and Receiving
• forehand
• backhand
• snap
• receiving with the stick
• receiving with the skate
• receiving with the hand
• surround the puck
• one-touch pass
• indirect (board) pass
• flip - saucer pass (forehand and backhand)
• wrap around
• breakout
• alley-oop
4. Shooting
• wrist
• backhand
• snap
• flip
• slap
• fake shot
• rebounding
• tipping
15
 5. Checking
• poke check
• hook check
• stick press
• lift the stick check
• covering
• receiving a check
• shoulder check
• angling - steering - deflecting
• gap control
6. Goalkeeping
• parallel shuffle
• lateral t-glide
• forward and backward moves
• glove save
• leg save
• skate save
• stacking save
• “V” drop
• playing the angles
• rebounds
• situations
Team Play
Players should understand and learn:
1. Offense
• offense in the defensive zone
• offense in the neutral zone
• offense in the offensive zone
• power play systems
• face-offs
• one-on-one confrontations
• two-on-one confrontations
• entering the zone
2. Defense
• territorial defense
• one-man forechecking
• two-man forechecking
16
 • backchecking
• center-on-point defensive coverage
• wings-on-point defensive coverage
• man-short situations
• one-on-one confrontations
• shot blocking
Nutrition

FOUR BASIC FOOD GROUPS

EAT A VARIETY OF FOODS FROM EACH GROUP EVERY DAY

Servings
Food Group Food Sources
Per Day

Meats & 2-4 Lean meat, fish, liver, poultry (skin

Alternative removed), low-fat cheeses, eggs, peas,
beans, nuts

Milk Products 2-6 Low-fat or fat-free milk and cheeses,

cottage cheese, yogurt, sherbet, ice
milk, fruit shakes

Grain Products 8-15 Whole grain and enriched cereals and

breads, pasta, pancakes, steamed or
boiled rice, crackers, bagels, muffins

Fruits & 8-15 Fruits and vegetables - fresh, dried,

Vegetables frozen, canned and in juices

Players should:
1. Understand the importance of hydration before, during and after
practices and games.
2. For evening practices and games, eat a normal breakfast and
lunch. Before the game or practice, eat a light snack. After the
game or practice, eat a meal.
3. For early morning games and practices, eat lightly at breakfast.
After practice or the game, eat a snack.
17
 4. For tournaments, if you play more than one game on the same day
or several games in successive days, emphasize foods that are high
in carbohydrates (fruit, hot or cold cereal, pancakes, cold meats,
soup, rice, pasta) while avoiding those foods with a high sugar
content.
5. Be able to identify the appropriate amount and type of food from
the four basic food groups.

Fitness and Training

Players should learn:
1. light calisthenics
2. balance exercises
3. flexibility exercises
4. agility exercises
5. coordination exercises
6. quickness activities
7. team games
8. sprint workouts
9. relays and obstacle course activities
10. upper body strength; body resistant activities only
11. dryland skill development
• slideboard
• puck handling with whiffle ball
• shooting range
• passing
Injury Prevention
Players should know:
1. Heads Up Hockey program
2. the proper care of equipment
3. the proper fitting of equipment
4. rink safety
5. safety precautions for practices
6. the importance of warming-up, stretching and cooling-down
18
 7. the concept of RICE for treating injuries:
R rest
I ice
C compression
E elevation
Sports Psychology
Players should:
1. Understand the benefits of and the use of positive comments.
Realize that positive comments help reduce stress, enhance self
image, enhance the team’s image, and can increase the enjoyment
of games and practices.
2. Understand the benefits and use of positive self talk.
3. Understand basic visualization skills (i.e., picture scoring a goal or
making a big save).
Character Development and Life Skills
Players must learn to:
1. have respect for their teammates, coaches, opponents, officials
and parents
2. demonstrate an ability to balance school and outside activities
3. be on time for games and practices
4. understand only they can “Just Say No” to drugs and other harmful
substances
5. understand and take responsibility for their performance at games,
practices and school
6. not be influenced by the negative behavior or actions of teammates

19
 14-AND-UNDER (BANTAM) SKILL PROGRESSIONS

At the 14-and-Under (Bantam) level for boys and girls, players should focus on
the skill progressions listed below:

Knowledge
Players should know:
1. Rules
• body checking
• checking from behind
• face-offs
• icing
• offsides
• player conduct
2. Common Infractions
• kneeing
• high sticking
• charging
• boarding
• slashing
• hooking
• holding the stick
• interference
• cross checking
• falling on the puck
• unsportsmanlike conduct
3. Penalties
• minor
• major
• match
• misconduct
• penalty shot
20
Goal Setting
Players should:
1. Set written goals that encompass a variety of areas in their
development including skills, tactics, fitness and team play.
2. Demonstrate external motivation.
Examples:
• show intensity during practices and games
• be attentive and dedicated to training
3. Have written goals and a plan of action demonstrating a detailed
approach to training. Practice good habits in nutrition, overall
health and practice performance.
4. Participate in a fitness program which includes training for both
aerobic and anaerobic energy systems as well as strength training.
5. Consider keeping a daily training log book which includes:
• practice goals
• note your pre- and post-practice attitude
• note your pre- and post-game attitude
• record your positive self talk for the day
• nutrition record
Individual Hockey Skills
Players should continue to master all the previous skills listed as well as the
following:
1. Skating
• quickness
• speed
• agility
• power
2. Puck Control
• change of pace
• slip through
• slip across/slip around
• fake shot
• spin around
• stop and go
• puck protection
21
 3. Passing and Receiving
• surround the puck
• receiving (skate)
• receiving (hand)
• one-touch pass
• indirect (board) pass
• flip - saucer pass (forehand and backhand)
• alley-oop
• breakout
• wrap around
4. Shooting
• wrist
• backhand
• snap
• flip
• slap
• one-timer
• tipping
• rebounding
• approach to net
• close in shots (yo-yo pull, roof)
5. Checking
• covering
• gap control
• angling
• shoulder check
• taking a check
• hip check
• body check
• block check
• roll check
• backchecking
• angling - steering - deflecting
6. Goalkeeping
• skate save
• stacking the pads
• “V” drop
• playing angles
22
 • rebounds
• situations
• moving behind the net
• stopping the puck along the boards
• poke checking
Team Play
Players should understand and learn:
1. Offense
• offense in defensive zone
• offense in neutral zone
• offense in offensive zone
• power play systems
• face-offs
• principles: pressure, transition, support, control
• triangulation
• cycling
2. Defense
• one-man forecheck
• two-man forecheck
• backchecking (neutral zone)
• center-on-point defensive coverage
• wings-on-point defensive coverage
• man-short situations
• principles: pressure, transition, support, control
• defense in defensive zone
• defense in neutral zone
• boxing out
Nutrition
Players should:
1. Be able to identify the appropriate amount and type of food from
the four basic food groups.

23
 FOUR BASIC FOOD GROUPS
EAT A VARIETY OF FOODS FROM EACH GROUP EVERY DAY

Servings
Food Group Food Sources
Per Day

Meats & 2-4 Lean meat, fish, liver, poultry (skin

Alternative removed), low-fat cheeses, eggs, peas,
beans, nuts

Milk Products 2-6 Low-fat or fat-free milk and cheeses,

cottage cheese, yogurt, sherbet, ice
milk, fruit shakes

Grain Products 8-15 Whole grain and enriched cereals and

breads, pasta, pancakes, steamed or
boiled rice, crackers, bagels, muffins

Fruits & 8-15 Fruits and vegetables - fresh, dried,

Vegetables frozen, canned and in juices

2. Be able to make wise decisions about what to eat before, during

and after games and practices.
3. Be able to devise and follow a daily eating plan that consists of
sound nutritional choices to enhance athletic performance.
4. Players must know to drink fluids before, during and after games
and practices. Additionally, they need to know which fluids work
best:
Before games/practices: water
During games/practices: water, sports drink, diluted juice
After games/practices: water, sports drink, juice
Fitness and Training
Players should learn:
1. overloading principles
2. flexibility exercises
3. speed workouts
4. strength workouts
5. aerobic workouts
24
 6. anaerobic workouts
7. off-ice skill development
• slide board
• puckhandling with whiffle ball
• shooting range
8. set realistic goals to improve weaknesses
9. understand the importance of improving athleticism
Injury Prevention
Players should know:
1. Heads Up Hockey program
2. safety precautions for practice
3. the importance of warming-up, stretching and cooling-down
4. the concept of RICE for treating injuries:
R rest
I ice
C compression
E elevation
Sports Psychology
Players should:
1. Understand basic visualization skills (i.e., picture scoring a goal or
making a big save).
2. Develop a pre-game routine.
3. Learn relaxation exercises.
4. Develop an air of confidence, good body posture and appear in
emotional control at all times.
5. Focus on things you can control and give 100% effort at all times.
6. Understand the benefits of and use of positive self-talk at the rink.
Realize that positive comments help reduce stress, enhance self-
image and can increase “fun” at practices and games.
7. Be able to control your breathing patterns in difficult and tense
situations during games and practices.
25
Character Development and Life Skills
Players must learn:
1. to realize the importance of honesty and integrity in and away from
the arena
2. to accept responsibility for your actions and athletic performance
3. coping strategies to deal with peer pressures
4. the ability to balance school, social activities, sports and family
5. to develop a sense of team commitment
6. the meaning of adversity
7. to cope with adversity

26
16-AND-UNDER (MIDGET) & 18-AND-UNDER (MIDGET)
SKILL PROGRESSIONS

At the 16-and-Under (Midget) and 18-and-Under (Midget) levels for boys and
girls, players should focus on the skill progressions listed below:

Knowledge
Players should know:
1. Rules
• checking
• face-offs
• offsides
• body checking
• player conduct
• hitting from behind
2. Common Infractions
• slashing
• checking from behind
• charging
• hooking
• cross checking
• elbowing
• holding the stick
• kneeing
• high sticking
• falling on the puck
• boarding
• unsportsmanlike conduct
• interference
• holding
3. Penalties
• minor
• major
• penalty shot
• misconduct
• match
27
 • order how combined penalties are served
• fighting
• attempt to injure
Goal Setting
Players should:
1. Establish specific and measurable performance goals that are
written, shared with their coach and revised on a regular basis to
promote development.
Example: to develop the one-timer in shooting. Be able to one-time
successfully 7 out of 10 shots.
2. Divide performance goals into broad categories. Daily tasks should
then be planned on the goals set
• long term one season
• intermediate 6-10 games or practices
• short term 1-5 games or practices
3. Be able to engage in evaluations of your performance at practices
and games. Re-adjust goals based on those evaluations.
4. Set goals that encompass a variety of areas in your development
including skills, tactics, fitness and team play.
5. Demonstrate external motivation.
Example:
• show intensity during practices and games
• be attentive and dedicated to train
• show evidence of independence as a player
6. Have a written plan to demonstrate a systematic approach to
training. Practice good habits in nutrition and overall good health.
7. Use a training log book to keep track of your performance goals,
nutrition habits and mental preparation.
Individual Hockey Skills
Players should continue to master all the skills listed for the previous levels
including the following:
1. Skating
• all the skills mentioned in the above levels and add power,
speed, quickness and agility
• forward reverse stepout
28
2. Puck Control
• fake shot
• spin around
• slip around
• double shift
• stop and go
• grandstand
• change of pace
• puck protection
3. Passing and Receiving
• surround the puck
• snap
• receiving (skate)
• receiving (hand)
• block and drop
• one touch pass
• flip - saucer pass (forehand and backhand)
• wrap around
• breakout
• alley-oop
4. Shooting
• wrist
• backhand
• snap
• flip
• slap
• one timer
• inside shot
• drive shot
• roofing
5. Checking
• covering
• taking a check
• shoulder check
• hip check
• angling
• body check
• positioning
29
 • closing the gap
• pinning
• backchecking
• body position
• contain/stall
• block check
• roll check
6. Goal Keeping
• playing angles
• situations
• rebound control
• moving behind the net
• stopping the puck along the boards
• poke checking
• positioning
• face-offs
• deflection and screens
• play at the post
• clearing/passing
Team Play
Player should understand and learn:
1. Offense
• offense in the defensive zone
• offense in the neutral zone
• offense in the offensive zone
• power play systems
• face-offs
• transition
• support
• puck control
• dump ins
• wide rim
• cycling
• attacking the zone
2. Defense
• one man forecheck
• two man forecheck
30
 • backchecking (neutral zone)
• center on point defensive coverage
• wing on point defensive coverage
• man short situations
• pressure
• stall/contain
• support
• transition
• zone coverage
• man to man coverage
• backside coverage
• sagging coverage
• shot blocking
Nutrition
Players should continue following all the information listed previously for all the
levels including the following:
1. Be able to identify the appropriate amount and types of food from
the four basic food groups.
2. Be able to make wise decisions about what to eat before, during
and after games and practices.
3. Be able to devise and follow a daily eating plan that consists of
sound nutritional choices to enhance athletic performance.
4. Players must know to drink fluids before, during and after games
and practices. Additionally, they need to know which fluids work
best:
Before games/practices: water
During games/practices: water, sports drink, diluted juice
After games/practices: water, sports drink, juice
5. Eat four or five small meals on game day rather than two or three
large meals.
6. Allow two to six hours for digestion and absorption of food before
competition. Follow these general guidelines:

31
 FOUR BASIC FOOD GROUPS
EAT A VARIETY OF FOODS FROM EACH GROUP EVERY DAY

Servings
Food Group Food Sources
Per Day

Meats & 2-4 Lean meat, fish, liver, poultry (skin

Alternative removed), low-fat cheeses, eggs, peas,
beans, nuts

Milk Products 2-6 Low-fat or fat-free milk and cheeses,

cottage cheese, yogurt, sherbet, ice
milk, fruit shakes

Grain Products 8-15 Whole grain and enriched cereals and

breads, pasta, pancakes, steamed or
boiled rice, crackers, bagels, muffins

Fruits & 8-15 Fruits and vegetables - fresh, dried,

Vegetables frozen, canned and in juices

Time To Digest Meals

Large Meals 3 to 4 hours
Small Meals 2 to 3 hours
Blender/Liquid Meals 1 to 2 hours

Note: meals high in fat or protein will take longer to digest than
carbohydrate ones.

Fitness and Training

Players should learn all of the exercises and activities listed previously for all
levels including the following:
1. Fitness and training components
• overloading
• flexibility
• speed/quickness workouts
32
 • strength workouts
• power workouts
• aerobic workouts
• anaerobic workouts
• set realistic goals to improve weak areas
• understand the importance of improving athleticism
2. Have a clear understanding of the purpose for each training phase
prior to implementing them:
• Post Season Recovery
— active rest
— recovery
• Spring Conditioning
— aerobic endurance
— muscular endurance
— begin sprint workout
• Summer Strength
— muscular strength
— increase muscle mass
— continue sprint workouts
• Early Fall Speed/Power
— sprint
— begin anaerobic endurance intervals
— leg power: weights and plyometrics
— upper body strength
• Pre-Season Anaerobic Conditioning
— sprints and anaerobic endurance
— muscular strength
— leg power (speed/strength)
— upper body strength (without weights)
— lower body power (sprints and plyometrics)
• In Season
— maintain upper and lower body strength (with and
without weights)
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Injury Prevention
Players should know:
1. the Heads Up Hockey program
2. safety precautions for practice
3. the importance of warming-up, stretching and cooling-down
4. proper care of equipment
5. that proper fitness and conditioning is a key element in preventing
injuries as well as improving athletic performance
6. and understand the concept of R.I.C.E. for treating injuries:
R rest
I ice
C compression
E elevation
Sports Psychology
Players should:
1. Understand basic visualization skills (i.e., can picture breaking up
a 2-on-1 or making a great pass).
2. Develop a pre-game and post game routine.
3. Learn and practice relaxation exercises.
4. Develop an air of confidence, good body posture and appear in
emotional control at all times.
5. Focus on things you can control and give 100% at all times.
6. Understand the benefits of and use of positive self-talk at the rink.
Realize that positive comments help reduce stress, enhance self-
image and can increase “fun” at practices and games.
7. Be able to control your breathing patterns in difficult and intense
situations during games and practices.
8. Understand the importance of keeping competition in the proper
perspective.
9. Take mistakes as a challenge to improve and learn.
10. Never allow setbacks to interfere with long range goals.
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Character Development and Life Skills
Players must learn to:
1. realize the importance of honesty and integrity in and away from
the arena
2. learn to accept responsibility for your actions and athletic
performance
3. learn coping strategies to deal with peer pressure
4. ability to balance school, social activity, sports and family
5. develop a sense of team commitment
6. not abuse controlled substances and to participate in anti-drug
programs
7. appreciate the benefits received from hockey and be willing to give
back to the sport
8. learn the meaning of adversity
9. learn to cope with adversity and to meet challenges head on

35
 USA HOCKEY COACHING EDUCATION PROGRAM
COMPONENTS AND COMPETENCIES
FOR COACHING DEVELOPMENT

The Coaching Education Program of USA Hockey is committed to developing

coaches through a comprehensive education program at all levels. Since quality
coaching is the single most important element affecting the development of
athletes and the sport itself, the experience athletes gain through participation
will be a direct result of the coach’s qualifications, education and competencies.
Therefore, it is paramount that USA Hockey prepare its coaches through a
comprehensive curriculum which follows the different levels of skill progressions
for the development of players. The following components represent the
essential elements for USA Hockey’s Coaching Education Program and are
covered in the appropriate coaching level clinics.
1. Sports Medicine/Safety/Legal Component: The Coaching
Education Program shall provide instruction, references and
competencies in the area of first aid, care and prevention of
athletic injuries, safety, and legal responsibilities.
2. Psycho-Social Sports Science Component: The Coaching
Education Program will provide instruction, references and
competencies in the area of leadership, humanistic coaching and
the behavioral aspects of athletic participation as it relates to the
coach, athlete, parent and society.
3. Bio-Physical Sports Science Component: The Coaching
Education Program will include basic instruction, references and
competencies in the area of practical application in the principles
of anatomical kinesiology, and the physiological aspects dealing
with improving skills, motor development and stages of human
growth and development.
4. Pedagogy Component: The Coaching Education Program shall
provide instruction, references and competencies in administration
and organizational skills, planning theory, teaching techniques,
coaching techniques, effective communication and philosophical
theory.
36
 5. Technical, Tactical and Conceptual Component: The Coaching
Education Program shall provide instruction, references and
competencies in the technical, tactical and conceptual aspects in
the sport of hockey.
Levels of USA Hockey Coaching Education Program
Level 1 Skill Development
Level 2 Associate
Level 3 Intermediate
Level 4 Advance
Level 5 Master
1. Sports Medicine/Safety/Legal Component
Principles of Safety Level 1
Organizing a First Aid Kit Level 2
Risk Management Issues (Part 1) Level 2
Risk Management Issues (Part 2) Level 3
Legal Responsibilities (Part 1) Level 2
Heads Up Hockey All Levels
Legal Responsibilities (Part 2) Level 3
Care and Prevention of Injuries (Part 1) Level 2
Care and Prevention of Injuries (Part 2) Level 3
2. Psycho-Social Sports Science Component
Leadership (Part 1) Level 1
Leadership (Part 2) Level 2
Coach/Parent Relationship Issues (Part 1) Level 2
Coach/Parent Relationship Issues (Part 2) Level 3
Amateur Athletics in Today’s Society Level 4
Building Self-Esteem Level 3
Motivation of Athletes Level 4
Stress Management Level 4
Psychology of Coaching Level 4
Team Building Level 4
Ethical Conduct in Sports (Part 1) Level 3
Ethical Conduct in Sports (Part 2) Level 4
Developing a Philosophy Level 2
Goal-Setting Level 4
Mental Preparation Level 4
37
 3. Bio-Physical Sports Science Component
Skill Analysis (Part 1) Level 1
Skill Analysis (Part 2) Level 3
Stages of Growth and Development (Part 1) Level 2
Stages of Growth and Development (Part 2) Level 3
Basic Motor Movement (Part 1) Level 2
Basic Motor Movement (Part 2) Level 3
Nutrition (Part 1) Level 3
Nutrition (Part 2) Level 4
Off-Ice Training and Conditioning Level 4
High Speed Training Level 4
4. Pedagogy Component
Communication Level 1
Effective Communication Level 2
Teaching Skills Level 1
Progressive Teaching Techniques Level 2
Level 4 Teaching/Coaching Techniques Level 4
Lesson Organization Level 1
Organizing the Season (Part 1) Level 2
Organizing the Season (Part 2) Level 3
Season Planning Level 4
Basic Practice Planning (Part 1) Level 2
Basic Practice Planning (Part 2) Level 3
Practice Cycles Level 4
Drill Development (Part 1) Level 2
Drill Development (Part 2) Level 3
Proper Use of Assistant Coaches (Part 1) Level 3
Proper Use of Assistant Coaches (Part 2) Level 4
5. Technical, Tactical and Conceptual Component
Skating (Part 1) Level 1
Skating (Part 2) Level 2
Skating (Part 3) Level 3
Puck Control (Part 1) Level 1
Puck Control (Part 2) Level 2
Puck Control (Part 3) Level 3
Passing/Receiving (Part 1) Level 1
Passing/Receiving (Part 2) Level 2
38
Passing/Receiving (Part 3) Level 3
Shooting (Part 1) Level 1
Shooting (Part 2) Level 2
Shooting (Part 3) Level 3
Checking Skills (Part 1) Level 2
Checking Skills (Part 2) Level 3
Goaltending (Part 1) Level 2
Goaltending (Part 2) Level 3
Goaltending (Part 3) Level 4
Individual Tactics (Part 1) Level 3
Individual Tactics (Part 2) Level 4
Concepts (Part 1) Level 2
Concepts (Part 2) Level 3
Concepts (Part 3) Level 4
Introduction to Systems (Part 1) Level 3
Systems (Part 2) Level 4
Specialty Teams Level 4
Scouting Level 4
Use of Video in Practice and Games Level 4
Use of Statistics in Practice and Games Level 4
Bench Management/Game Preparation Level 4
Selection of Players Level 3
Evaluation and Selection of Personnel Level 4

39
 NOTES

40
NOTES

41
 NOTES

42
NOTES

43
 NOTES

44
 Skill Progressions
For Player And
Coach Development
A Publication Of The USA Hockey Coaching Education Program

The USA Hockey Coaching

Education Program Is
Presented By
1775 Bob Johnson Drive
Colorado Springs, CO 80906
www.usahockey.com