Penalty Kill Resilience Run
Composure & Resilience
Legend
- player
- coach / parent
- movement path
How it works
Train composure and resilience during sustained penalty kill pressure by defending multiple consecutive power plays without a substitution break.
What you need
- hockey stick
- puck
- ice
Your focus
Consecutive penalty kills are among the most fatiguing and emotionally draining scenarios in hockey, demanding sustained composure over multiple minutes. Training penalty kill units to maintain structure, communication, and compete level under exhaustion builds mental and physical resilience simultaneously. Players who have survived this drill approach double penalties in games with confidence.
Penalty kill unit of 4 players defends against 5-on-4 for 90 seconds.
Without rest, the same unit defends a second 90-second power play.
The PK unit earns a 30-second rest only if they successfully kill both penalties.
Run 3 full cycles; track penalty kill percentage and composure breakdowns.
Helpful cues
- Each power play is one at a time, don't think about the second one yet
- When you are tired is when composure matters most
- Protect the front of the net, that is the last thing you give up
Adjust the challenge
Make it easier
Strip it back
Allow a 30-second rest between the two penalty kills regardless of outcome.
UpLVL it
Add the next challenge
Run three consecutive penalty kills before any rest, simulating a catastrophic penalty situation.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.