Bodyweight Station Circuit
Strength & Power
Legend
- player
- ball
- movement path
How it works
Build foundational strength and power through a fun bodyweight station circuit designed for young athletes.
What you need
- cones
Your focus
Bodyweight strength development is the safest and most developmentally appropriate form of strength training for 6-9-year-olds. Foundational strength supports all athletic movements and reduces injury risk. Circuit format keeps young athletes engaged and moving.
Set up 4 stations: 5 squats, 5 push-ups (knee), 5 star jumps, 5-second plank hold.
Players complete each station in 30 seconds, then rotate.
Complete 2 full circuits.
Celebrate effort at every station with specific praise.
Goal
You've got it when you complete every station with good form and full effort, no skipping reps, no collapsing technique.
Helpful cues
- Strong legs make strong hockey players
- Push the ground away in squats and push-ups
- Every rep makes you a little stronger
Adjust the challenge
Make it easier
Strip it back
Reduce reps to 3 per station.
UpLVL it
Add the next challenge
Complete 3 circuits; add 10 jumping jacks between stations.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.