Elite Hockey Lab
Off-Ice Hockey Training Built on Progression, Not Guesswork
A professional, NHL informed development system for hockey players ages 12-20.
Athletes earn speed, power, and strength through structured progressions that prioritize movement quality, control, and long-term development.
A proven NHL style warm-up adapted for youth and junior hockey players.
Who This Is For
One structured training system scaled by age, training history, and physical maturity.
Ages 12-14
Athletes in this age group focus on learning positions, building body control, and developing foundational strength. The goal is clean movement, balanced coordination, and habits that set the athlete up for safe progress later.
Ages 14-16
Athletes begin applying more intensity to the same movement patterns. Training emphasizes acceleration mechanics, strength development, and power output while keeping standards high and fatigue controlled.
Ages 16–20
Athletes continue within the same system with higher intent and more demanding progressions. Training supports stronger force production, faster execution, and better recovery so athletes can handle the demands of junior, prep, or college environments.
Built by an NHL Experienced Strength & Conditioning Coach
Elite Hockey Lab was developed by an NHL experienced strength and conditioning coach with extensive experience planning and implementing off-ice training in professional hockey environments. The training approach emphasizes strength, speed, durability, and long-term athletic development through structured, intentional programming.
The same principles used in professional hockey are applied here in a way that is appropriate for developing athletes ages 12 to 20. Training is scaled progressively so athletes learn sound movement, strength, and speed fundamentals before advancing to higher physical demands.
What Training With Elite Hockey Lab Delivers
Faster, Stronger, and More Explosive
Training develops acceleration mechanics, force production, and strength through structured progressions. Athletes learn how to move faster and produce power efficiently as execution quality improves.
Durability Through Better Movement
Athletes build strength, balance, and control that support consistent training over time. Emphasis on movement quality and workload management helps reduce unnecessary breakdowns during key development years.
Physical Qualities That Transfer to the Ice
Workouts focus on acceleration, single leg strength, rotational control, and conditioning that supports the physical demands of hockey. Training is designed to carry over without relying on sport specific drills.
What Makes Elite Hockey Lab Different
- Professional Methods, Appropriately Scaled
Built from professional hockey performance planning and scaled for athletes ages 12–20, emphasizing movement quality and controlled progression over unnecessary volume. - Built Around Universal Hockey Demands
Training targets speed, power, strength, and durability using one structured system rather than position-based templates or random workouts. - Progression Before Intensity
Athletes advance only when movement quality, control, and consistency are demonstrated, not simply based on effort or fatigue. - Consistency Over Trends
Exercise selection and weekly structure are driven by proven training principles, not social media workouts or short-term fitness trends.
How Elite Hockey Lab Helps Players Level Up
Elite Hockey Lab helps athletes improve by developing the physical qualities that support performance on the ice, including speed, power, strength, and durability. Training follows a structured process that prioritizes movement quality and control before increasing intensity or output.
Athletes are not rushed into advanced drills or excessive volume. Instead, they build strong movement habits first, then gradually increase intent and physical demand as execution improves. This allows players to train with confidence and consistency throughout the year.
Over time, athletes learn to move more efficiently, produce force with better mechanics, and tolerate higher training demands without unnecessary fatigue. The result is steady progress that carries across weeks, months, and seasons.
This approach supports long term development and prepares athletes to transition smoothly into more advanced phases of training as they mature.
What Players and Parents Are Saying
“My son’s speed and confidence improved within the first few weeks. The structure and progression made the training easy to follow and effective.”
— Parent of 12U defenseman
“This is the first program we’ve used that feels like professional level training but still makes sense for youth players. The focus on movement quality and injury prevention really stood out.”
— Parent of 16U goalie
“Our defenseman became stronger on pucks and more explosive off the line. It felt like a smart investment in his development rather than just another workout plan.”
— Parent of 14U defenseman
“The workouts made me feel stronger on the ice and more confident going into games. I knew exactly what I was supposed to do each week.”
— 18U forward
Ready to Train with a Proven Hockey Strength System?
The Elite Hockey Strength Blueprint introduces athletes to a structured off ice training system built to support speed, strength, and power development over time. It provides a clear starting point for players who want professional level planning without unnecessary complexity.
This four week introductory phase follows the same principles used in long term athlete development. Training emphasizes movement quality, control, and progression so athletes understand how to train correctly before advancing to higher demands.
The Blueprint is designed to be the first step into the Elite Hockey Lab system, not a standalone solution. It prepares athletes for continued development through longer training phases as they mature.
What the Blueprint Includes
- A structured four week off ice training phase
- Weekly strength and speed sessions with clear intent
- Integrated warm up, mobility, and durability work
- Exercise demonstrations for clear execution guidance
- Access to the Elite Hockey Lab member portal
One time purchase. Instant digital access. No subscriptions.
Not Ready for the Full Blueprint?
Get a short, straightforward 7-day strength starter program designed to introduce the same training principles used in the Blueprint.
About Coach Derrek Douglas
Derrek Douglas is a strength and conditioning coach with nearly 20 years of experience working in hockey and high performance training environments. He spent more than a decade coaching at the NHL level, where his role focused on developing strength, speed, conditioning, mobility, and durable movement patterns across long seasons.
His coaching experience spans youth athletes through established professionals, and his approach reflects years of hands on work rather than theory alone. Training decisions are guided by what consistently holds up over time, not short term trends.
Derrek built Elite Hockey Lab to provide developing players with access to structured off ice training rooted in professional standards. His focus is helping athletes ages 12 to 20 learn how to train correctly, build strong movement habits, and develop the physical foundation needed to progress through higher levels of hockey.
Coaching Philosophy
Every athlete deserves a training process that matches their current abilities and stage of development. Training should be intentional, structured, and built around clear progression rather than random workouts or generic templates.
Elite Hockey Lab is guided by a small set of principles that shape how every program is designed and delivered:
- Training should improve performance athletes can feel and apply on the ice
- Movement quality comes before heavier loading or higher intensity
- Speed and strength are physical skills that can be taught and developed over time
- Effective training blends sound principles with real coaching experience
- Athletes should understand the purpose behind what they are training
- Consistency and execution matter more than intensity without direction
These principles ensure athletes learn how to train correctly, progress safely, and build habits that support long term development rather than short term output.
What Players Can Expect
Players who train with Elite Hockey Lab follow a clear and consistent system. Every session has a defined purpose, progressions are explained, and new demands are introduced only when athletes are ready for them.
Training with Elite Hockey Lab includes:
- Structured warm ups that prepare the body for training
- Strength work that supports power development while maintaining movement quality
- Speed training focused on mechanics and controlled acceleration
- Mobility and durability work that supports consistent training over time
- Clear coaching cues that make movements easier to understand and execute
- Programming that scales with age, training experience, and overall workload
Athletes are guided through a process that emphasizes consistency, execution, and long term development rather than shortcuts or random intensity.