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.
NHL Strength and Conditioning Coach
13 Years with the New York Islanders
Nearly 20 Years of Experience
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
Derrek Douglas spent 13 years as Strength & Conditioning Coach with 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
- Pro-Level Programming, Scaled for Youth Athletes: The same performance principles used in professional hockey are structured for athletes ages 12 to 20, with a focus on movement quality and controlled progression over unnecessary volume.
- Built Around What Hockey Actually 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 and consistency are demonstrated. Effort alone is never enough to move forward.
- Consistency Over Trends: Exercise selection and weekly structure are driven by proven training principles, not social media workouts or whatever is popular at the moment.
How Elite Hockey Lab Helps Players Level Up
Elite Hockey Lab helps athletes develop the physical qualities that support performance on the ice: speed, power, strength, and durability. Every session 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 with a Proven Hockey Strength System?
The Hockey Strength Blueprint gives athletes ages 12 to 20 a structured 4-week off-ice training system built on the same principles used at the NHL level. It is a clear starting point for players who want professional level programming without unnecessary complexity.
Training emphasizes movement quality, control, and progression. Athletes learn how to train correctly before intensity increases.
The Blueprint is the first step into the Elite Hockey Lab system, not a standalone product. 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?
Start with a free 7-day strength starter program that introduces the same training principles used in the Blueprint. No purchase required.
