01 — Look Inside

See a real session.

This is exactly what you get — one real session from DEVELOP, pulled straight out of the program (Day 3 of Week 7, the peak week). Real demo videos, sets, reps, and coaching notes. Eight weeks of these, built for a developing 12–14-year-old.

Tap any exercise below to watch the demo

BLOCK 2 · POWER & COMPETE · WEEK 7 · PEAK

DAY 3Fri

Compete & ExpressLateral · Whole-body

1 RAMP Warm-Up8–10 min

R

Raise~2 min

Lift the heart rate, temperature, and blood flow.

A

Activate~2–3 min

Switch on the glutes, groin, and deep core that steady every stride.

M

Mobilize~2–3 min

Open the hips, groin, ankles, and upper back through the ranges skating needs.

P

Prime~2 min

Wake up fast, coordinated movement with a few crisp, easy efforts.

2 Skill & Speed10–15 min

01 Lateral Skater Bound

3×4/side X · bound REST 60s

Powerful sideways push, cover ground, land balanced.

02 Reactive Lateral Start

4×5m react REST 60s

Explode sideways on the cue, low and sharp.

3 Main Work15–20 min

01 Squat to Broad Jump

3×3 X · max REST 60s

Sit and jump out far, land soft and balanced.

02 DB Push-Up to Row

3×6/side brace REST 50s

Push-up, then row one DB, hips square. Light DBs.

03 Rotational Med Ball Toss

3×5/side X · throw REST 45s

Load the back hip, whip through, throw hard.

04 Farmer Carry (Banded)

2×20m tall · light REST 45s

Walk tall and braced with a light load. Do not lean.

4 Compete & Finish6–10 min

01 Free Play with Intent

4×25s compete REST 45s

Full-effort small game. Express everything you have built.

5 Cool-Down3–5 min

C

Cool-Down~3–5 min

Easy, unhurried stretches — slow the breath and let the heart rate settle.

Coach David Ciboch, M.Ed. Sport Science, performing a barbell squat

Coach David CibochM.Ed. Sport Science · National-Team S&C

Who built this

Coached at the national-team level.

DEVELOP isn't a template from the internet. Every session was periodized by Coach David Ciboch — a decade of coaching from youth development to the UAE National Ice Hockey Team, applied to the exact age window your athlete is in right now.

Master's Degree (M.Ed.) — PE & Sport Science
Certified Strength & Conditioning Coach
Former National Team Coach — UAE Ice Hockey
1,000+ athletes developed across 30+ countries

02 — What's Inside

Everything your young player needs.

A complete, coach-built block of off-ice training — written for a 12–14-year-old body in the growth years, not borrowed from an adult plan.

24 Coach-Built Sessions

Three sessions a week for eight weeks, each about 45–55 minutes. Every session follows the same five-part shape — just run them in order.

Video for Every Exercise

No guessing what a move looks like. Every single exercise links to a clean demo video your child can copy in seconds.

6 Skill-Check Tests

Six simple, measurable tests — a real number to beat at Week 1, 4 and 8. Progress you can actually see, not just hope for.

Easier & Harder Scaling

Every move comes with a simpler version and a harder version — so it fits whether your child is brand-new or already athletic.

The RAMP Warm-Up

A built-in 8–10 minute warm-up before every session — Raise, Activate, Mobilize, Prime — that grooves good movement and prevents injury.

Full Glossary & Notes

Plain-English coaching notes and a complete glossary, so parents can run every session with confidence — no S&C background needed.

03 — The Plan

The 8-week journey.

Two four-week blocks that build in the right order — movement and strength first, then speed, power, and competition.

Block 1Weeks 1–4

Move & Accelerate

Re-pattern landing, deceleration, balance, and core — then linear and lateral speed mechanics and elastic bounds. Speed and skill build Week 1→3, then Week 4 deloads and you re-check.

Block 2Weeks 5–8

Power & Compete

Progress jump amplitude, add capped low-box reactive power and change-of-direction, then competitive application. Volume builds Week 5→7 to a peak, then Week 8 tapers into the final checkpoint.

Block 1 builds the movement and strength base; Block 2 extends the speed and power end — so the whole athlete shifts up and to the right. Volume climbs to a peak, then unloads, so you arrive at each checkpoint sharp, not buried.

Week 4Deload + re-check

Week 8Taper + final checkpoint

04 — A Week

The weekly rhythm.

Three sessions a week, with a rest day in between. The three days rotate focus so the whole athlete gets built — nothing repeats, nothing gets missed.

Day 1

Lower-Body Foundation

Landing, deceleration, single-leg control, and posterior-chain strength — the durable base under every stride.

Day 2

Speed & Core

Linear sprint mechanics and bracing — turning that base into real, repeatable acceleration.

Day 3

Lateral Power & Upper

Lateral push, change-of-direction, and push/pull strength — the explosive, two-way hockey athlete.

Rest days sit in between — recovery is where the growth and the gains actually happen.

From parents who wanted real off-ice training for their kids — without the gym, the guesswork, or the boredom.

★★★★★

His first three strides are genuinely quicker, and his coach said his edges look more controlled. He does it in our garage with a band — no complaints, which at 13 is a miracle.

M

Mark T.

Hockey dad · U14

★★★★★

I love that it's built for his age, not a copy of an adult program. The deload weeks and the focus on landing mechanics gave me real peace of mind through his growth spurt.

A

Andrea L.

Hockey mom

★★★★★

She's hooked on beating her own test numbers. Broad jump is up, balance is night and day. Worth it for the confidence on the ice alone.

C

Chris D.

Hockey dad

07 — The Kit

No gym. No barbells.

Deliberately minimal, and deliberately light. At this age, bands and bodyweight done with quality are exactly right — a design choice, not a compromise.

Loop resistance bands
Light dumbbells (optional)
A low box or bench
Space to move
An open stretch for sprints

Done at home, in a garage, or at the park. No barbells, no heavy loading, no gym — just quality movement that fits a growing body.

08 — Growth-Smart

Built safe.

01

Growth comes first. It's built PHV-aware to protect the body through one of its biggest growth windows. We chase quality movement, not big numbers — at this age, that's exactly how athletes get faster and stay healthy.

02

Peak, then unload. Volume climbs for three weeks, then deliberately backs off. Weeks 4 and 8 deload so your athlete arrives at each checkpoint sharp and fresh — not buried under fatigue.

09 — Questions

Good to know.

Yes — it's designed for it. The program is growth-smart (PHV-aware): bands and bodyweight, no heavy loading, with deload weeks built in to protect a growing body. As with any program, get a quick pre-participation check from your doctor before starting.

No. Bands and bodyweight (light dumbbells optional) — no barbells, no heavy loading, no gym. It's all doable at home, in a garage, or at the park. The sprint tests just need a longer open stretch like a field.

It's a clean, interactive web program you open on any phone, tablet, or laptop — with a demo video built into every exercise. No PDF to lose, no app to install. Buy once and it's yours forever.

About 45–55 minutes, three times a week. Every session follows the same five-part shape and includes the built-in RAMP warm-up. Run them in order; the plan does the thinking for you.

Realistically: cleaner movement, better balance, harder acceleration, and durable habits — and the six skill-check tests prove it in real numbers. It's not an overnight transformation, and at this age it shouldn't be — chasing big numbers too early is how young athletes get hurt.

No — and waiting for a "perfect" start date is the real mistake. If a full 8 weeks fits before your season, your athlete arrives at day one at their peak. If the season starts sooner, the first weeks of movement, landing, and speed work still show up on the ice within a month — and the program runs fine alongside early-season practices (drop to two sessions in heavy game weeks). Every week you wait is a week of the season played without it.

You're covered by a 30-day money-back guarantee. Try it, run the first sessions, and if it isn't right for your athlete, just email us and we'll refund you — no hassle.

DEVELOP.

Built for the growing years.

There's still time — if you start now.

See a real session.

Coached at the national-team level.

Everything your young player needs.

24 Coach-Built Sessions

Video for Every Exercise

6 Skill-Check Tests

Easier & Harder Scaling

The RAMP Warm-Up

Full Glossary & Notes

The 8-week journey.

Move & Accelerate

Power & Compete

The weekly rhythm.

Lower-Body Foundation

Speed & Core

Lateral Power & Upper

Progress you can measure.

Skater Hop — Stick It

SL Balance — Eyes Closed

Broad Jump → Sprint 10m

A-Skip in Place

Deep Squat Hold

Copenhagen Plank — Long

Loved by hockey families.

No gym. No barbells.

Built safe.

Good to know.

Build it in the growth years.

Not sure yet? Start free.