High Intensity Training (HIT) Program for On-Ice Hockey Development
On-ice High-Intensity Training (HIT) is designed to mimic the demands of hockey by combining repeated bursts of maximal skating effort with structured recovery periods. The goal is to improve skating speed, acceleration, power, conditioning, and the ability to maintain performance throughout multiple shifts and periods.
HIT training reflects the stop-and-go nature of hockey, where players repeatedly perform intense efforts lasting 30-60 seconds followed by short recovery intervals.
For AA/AAA/HSL/JPHL/Junior only
Objectives
- Improve first-step quickness and acceleration
- Increase top skating speed
- Enhance anaerobic endurance
- Develop repeated shift performance
- Improve agility and change of direction
- Increase puck control and decision-making under fatigue
Session Format
- Dynamic On-Ice Warm-Up (10 minutes)
- Speed & Acceleration Drills (10-15 minutes)
- High-Intensity Work Intervals (15-20 minutes)
- Hockey-Specific Skill Under Fatigue (10-15 minutes)
- Cool Down (5 minutes)
Elite Camp Schedule
August 17–21, 2026
Location: NESS East
Monday August 17th
Tuesday August 18th
Wednesday August 19th
| Divsion | Time | Location |
|---|---|---|
| U9 ELITE | 7:00 AM- 8:15 AM | NESS- EAST |
| U11 ELITE | 8:30 AM - 9:45AM | NESS- EAST |
| U13 ELITE | 10:00 AM - 11:15AM | NESS- EAST |
| U15 ELITE | 11:30 AM - 12:45PM | NESS- EAST |
| U18 ELITE | 1:00 PM - 2:15 PM | NESS- EAST |
| JUNIOR | 2:30 PM - 3:45PM | NESS- EAST |
| Division | TIme | Location |
|---|---|---|
| U9 ELITE | 7:15 AM - 8:30AM | NESS- EAST |
| U11 ELITE | 8:45 AM - 10:00 AM | NESS- EAST |
| U13 ELITE | 10:15 AM- 11:30AM | NESS- EAST |
| U15 ELITE | 11:45 AM -1:00 PM | NESS- EAST |
| U18 ELITE | 1:15 PM- 2:30PM | NESS- EAST |
| JUNIOR | 2:45 PM -4:00PM | NESS- EAST |
| Division | Time | Location |
|---|---|---|
| U9 ELITE | 7:00 AM- 8:00 AM | NESS- EAST |
| U11 ELITE | 8:15 AM- 9:30 AM | NESS- EAST |
| U13 ELITE | 10:00 AM- 11:15 AM | NESS- EAST |
| U15 ELITE | 11:30 AM - 12:45PM | NESS- EAST |
| U18 ELITE | 1:00 PM - 2:15 PM | NESS- EAST |
| JUNIOR | 2:30 PM - 3:45PM | NESS- EAST |
Thursday August 20th
Friday August 21st
| Divsion | Time | Location |
|---|---|---|
| U9 ELITE | 7:00 AM- 8:15 AM | NESS- EAST |
| U11 ELITE | 8:30 AM - 9:30 AM | NESS- EAST |
| U13 ELITE | 9:45 AM- 10:45 AM | NESS- EAST |
| U15 ELITE | 12:15 PM - 1:30 PM | NESS- EAST |
| U18 ELITE | 1:45 PM - 3:00 PM | NESS- EAST |
| JUNIOR | 3:15 PM- 4:30 PM | NESS- EAST |
| Division | TIme | Location |
|---|---|---|
| U9 ELITE | 7:00 AM- 8:15 AM | NESS- EAST |
| U11 ELITE | 8:30 AM - 9:45 AM | NESS- EAST |
| U13 ELITE | 10:00 AM -11:15 AM | NESS- EAST |
| U15 ELITE | 11:30 AM - 12:45 PM | NESS- EAST |
| U18 ELITE | 1:00 PM - 2:15 PM | NESS- EAST |
| JUNIOR | 2:30 PM -3:45 PM | NESS- EAST |