Strength and conditioning built for ball hockey — so you stop running out of gas halfway through, and stop paying for it for three days afterward.
Ball hockey will tell you exactly how fit you are. It won't make you fitter. The game spends your legs, your lungs and your hamstrings — it doesn't build any of them back.
Most players don't fall off because their hands got worse. They fall off because their legs went, and nothing outside the game was ever training them.
Every session targets one or more of these — so your training maps onto what the game actually asks of you.
Speed starts from the ground. Single-leg strength and posterior chain power for a faster first step and more push in a battle.
A shot is a rotation, not an arm swing. Power built from the floor up so your release holds up in the last five minutes.
The floor game is start, stop, start again. Train quickness, deceleration, and the ability to go again without losing a step.
Jogging doesn't prepare you for a shift. Train the energy systems that let you go hard, sit down, and go hard again.
Hamstrings, groin, ankles and lower back take the brunt of this game. Build the capacity to keep showing up all season.
Beer league, competitive division, or the drop-in you refuse to miss — if you play ball hockey, the training is the same. What changes is where you start.
The program puts you at the right starting point based on where you actually are — not where you wish you were.
You start on a three-week on-ramp that builds the movement base first. Nobody gets dropped into phase one cold.
Every phase has a home version built around dumbbells and a bench. Training in the garage counts.
Programs are built for two, three, or four days. Two consistent days beats four you never do.
Group Coaching gives you the full program with group support. Coached gives you your own coach adjusting it as your season goes. Both are billed monthly with no commitment.
The full ball hockey program with group coaching support — no assigned trainer.
Billed monthly — cancel anytime
Your own coach adapting the program as your season goes. This is our Coached 1-on-1 tier, applied to ball hockey.
Billed monthly — cancel anytime
Group Coaching builds the physical base, and for most players that's exactly what's been missing. But a program you follow can only take you so far — some things need a coach making calls on your behalf.
If any of those are you, start with Coached. Same ball hockey programming underneath — but someone adjusting it to your season, your body, and what you're actually training for.
Apply for Coached — $189/month →Both tiers are billed monthly with no commitment. Group Coaching is covered by our 30-day money-back guarantee for the first 30 days; after that, cancel with two weeks' notice.
Want higher-touch 1-on-1 coaching? View all private coaching tiers →
Pick Group Coaching or Coached. Group Coaching gets you access straight away.
A short intake — how often you play, what equipment you have, how long since you trained — so you land on the right starting phase.
Your program opens in the training app with exercise demos, your weekly schedule, and progression already built in.
Two sessions a week. You'll notice it on the floor inside four to six weeks.
Join the free Nutrition x Fitness Collective — evidence-based training and nutrition guidance, weekly tips from coaches and dietitians, and a community to ask questions in. A good place to see how we coach before you commit to anything.