Off-Ice Hockey Training Built on Progression, Not Guesswork
A structured three-phase performance system for hockey players ages 12 to 20.
Built by a 13 Year NHL strength and conditioning coach
The first week of the Phase 1: Foundation, free. No purchase required.
NHL Strength and Conditioning Coach
13 Years with the New York Islanders
Nearly 20 Years of Experience
THE PERFORMANCE SYSTEM
Three Phases. One Complete System.
Each phase builds directly on the last. Athletes do not advance until they are ready.
AVAILABLE NOW
Phase 1: Foundation
6 Weeks · 3 Days Per Week · $97
The starting point. Athletes build movement quality, baseline strength, and training habits across six weeks of structured sessions. Every session includes four warm-up phases, Speed, Power, Strength, and Durability work.
COMING SOON
Phase 2: Ascent
6 Weeks · 3 to 4 Days Per Week · $97
Phase 2 increases training frequency and complexity. Athletes who complete Foundation have the movement base to handle greater demands. Speed work, strength loads, and conditioning all progress from where Phase 1 left off.
COMING SOON
Phase 3: Peak
6 Weeks · 3 to 4 Days Per Week · $97
The final phase of the system. Phase 3 brings everything together. Training intensity and complexity reach their highest point, preparing athletes for the demands of elite level hockey.
Complete all three phases and get the full bundle at $247. Available when Phase 3 launches.
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.
About Coach Derrek Douglas
NHL Strength and Conditioning Coach · New York Islanders · 13 Years
Derrek Douglas spent 13 years as the strength and conditioning coach for the New York Islanders, working directly with NHL players through full professional seasons. He built Elite Hockey Lab to give developing athletes ages 12 to 20 access to the same training principles used at the highest level of hockey. The system is structured, progressive, and built around long-term development.
What Training With Elite Hockey Lab Delivers
Faster, Stronger, and More Explosive
Training builds acceleration mechanics, force production, and strength through structured progressions that improve how athletes move and produce power.
Durability Through Better Movement
Athletes develop strength, balance, and control that supports consistent training and reduces unnecessary breakdowns during key development years.
Physical Qualities That Transfer to the Ice
Workouts target acceleration, single leg strength, rotational control, and conditioning built around the specific physical demands of hockey.
What Makes Elite Hockey Lab Different
The System in Action
Every session in the Elite Hockey Lab Performance System follows a structured process that prioritizes movement quality and control before increasing intensity or output.
Athletes build strong movement habits first, then gradually increase demand as execution improves. The result is steady progress that carries across weeks, months, and full seasons.
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 the Right Way?
Phase 1: Foundation gives athletes ages 12 to 20 a structured six-week off-ice training system built on the same principles used at the NHL level. Three days per week, 18 sessions, with clear intent behind every warm-up, every drill, and every set.
Training emphasizes movement quality, control, and progression. Athletes learn how to execute correctly before intensity increases.
Phase 1 is the entry point into the Elite Hockey Lab Performance System. It builds the foundation that Phases 2 and 3 depend on.
What the Phase 1 Includes
- Six weeks of structured off-ice training, three days per week
- Linear and Lateral training days with distinct movement focuses
- Four-phase warm-up in every session: Thermogenic, Top-Down Mobility, Key Three, and Activation and Movement Prep
- Speed, Power, Strength, and Durability work in every session
- 63-page PDF program with full session detail and coaching notes
One-time purchase. Instant digital access. All sales are final.
Not Ready to Buy Yet?
Start with a free week of training. Week 1 of Phase 1: Foundation is available at no cost. No purchase required.
