12-Skate Performance Series

Stage 4: Camp Ready

Peak density once, rehearse camp-like game demands, then reduce volume while preserving maximal intent.

Download PDF Framework Skate 10Skate 11Skate 12
Stage 4 · Skates 10-12

Peak density once, rehearse the game, then lower volume. Never turn the final sharpen into extra conditioning.

  • Peak-density sequences
  • Camp-style shift rehearsal
  • Game variability and competition
  • Reduced-volume, maximal-intent sharpening
Detailed Skate Plans

Skates 10-12: Camp Ready

Use these plans as coach-facing session templates. Keep the intent of the session intact and adjust volume before sacrificing quality.

10

Skate 10 · Peak Density

Peak-Density and Worst-Case Sequences

Tolerate short periods of compressed recovery and continuous play without losing transition speed, defensive posture, or decision quality.

Total60 min
Primary W:R1:2
IntensityRPE 9-9.5
Hard Work8:00-9:00
MetricFinal exit

Session map

  1. 0-3 Readiness: confirm readiness for the densest skate and set individual stop rules.
  2. 3-12 Warm-up: easy skating/mobility, edge/stopping series, progressive 15-25 m bursts, and two 6 s primers.
  3. 12-20 Speed anchor: 3 x flying 15 m with 2 min rest. Keep reps within 3% of best.
  4. 20-35 Peak sequence: 2 x 5 reps at 15 s all-out with 30 s rest; 3 min between sets. Each rep includes acceleration, COD, and exit.
  5. 35-57 Competition: 3v3 no-whistle overload: 3 x 6 min, 1 min between blocks, 30 s shifts and about 60 s rest.
  6. 57-60 Reset: easy skate and wellness report. No extra finisher.
11

Skate 11 · Camp Rehearsal

Training-Camp Game Rehearsal

Rehearse camp-like line changes, full-ice decisions, odd-man events, and repeat shifts with game-appropriate variability.

Total60 min
Primary W:R1:2.5 to 1:4
IntensityGame intensity
Hard Work8:00-12:00
MetricRole execution

Session map

  1. 0-3 Brief: confirm teams, lines/pairs, contact level, penalties, and shift range.
  2. 3-13 Warm-up: individual puck/edge prep, team flow, progressive rushes, and one 6 s start plus one 10 s pursuit.
  3. 13-18 Camp primer: 3 x 6-8 s: faceoff release, wall race, backward retrieval. Rest about 60 s.
  4. 18-52 Competition: camp scrimmage, 3 x 8 min running time, 2 min intermissions. Target 40-50 s shifts and team-specific rotation.
  5. 52-57 Overtime: 3v3 for 3 min with 30 s changes; two-skater shootout if tied.
  6. 57-60 Reset: easy skate and rapid debrief: late speed, changes, decisions, symptoms.
12

Skate 12 · Sharpen + Verify

Sharpen, Verify, and Leave Fast

Reduce volume, retain maximal speed, verify repeat quality, and finish the progression with confidence rather than residual fatigue.

Total57 min
Primary W:R1:4 to 1:10+
Intensity95-100%
Hard Work4:00-5:00
MetricSpeed retained

Session map

  1. 0-3 Readiness: confirm taper intent: fast, low volume, no extra conditioning.
  2. 3-13 Warm-up: easy skating, individual mobility, edges, pivots, puck feel, progressive builds, and one 5 s maximal primer.
  3. 13-25 Speed verify: 2 x 10 m and 2 x 30 m timed efforts. Rest 2:30-3:00. Compare only when setup matches Skates 1 and 3.
  4. 25-35 RSA sharpen: 1 x 5 reps at 6 s, departing every 30 s. Stop if two reps are more than 5% slow or mechanics change.
  5. 35-51 Competition: 3v3 race-to-three with 35 s shifts and about 105 s rest. Best of three or 14 min cap.
  6. 51-54 Team race: two 6-8 s relay legs each with full recovery.
  7. 54-57 Reset: easy lap, announce Cup winner, and finish. No punishment skate.