Off-ice hockey training

A complete off-ice training program in one easy app.

Daily dryland workouts with video, separate skater and goalie tracks, and a live leaderboard of who's putting in the work. Coaches run the whole roster from one app.

Activate the program — $149 See the program ›

Week-1 money-back guarantee. Start free with baseline testing, or activate now.

A player signing up by yourself, no team? You can run the program on your own ›

Trusted by players at

Cheshire Rams hockey
Pomfret School
Florida Tech Ice Hockey
Northwood Hockey

The 9-week off-ice program your whole roster actually finishes.

Most teams do nothing off-ice. This is a done-for-you, built-for-hockey program — you run the whole roster from one app, and it holds them accountable so they actually finish.

A squat exercise card with target sets and reps, set-by-set weight and rep logging, and a how-to video

Three steps to running the program.

1

Set up your team

Pick a Monday start date, any time of year. Share one link and players and assistant coaches add themselves.

2

Run your baseline day

Six tested events, whole roster. Every player starts the season with numbers on the board.

3

Train the nine weeks

Your baselines are in. Activate the program and every player gets their daily plan from day one to the final re-test.

A player without a team? Same program, same steps, just on your own. See the Solo Pass ›

This is Monday, week 1.

Chest and triceps. Eight exercises, about an hour, straight from the players' app.

Flat bench4 × 15/12/12/12
Incline bench4 × 15/12/12/12
Decline dumbbell press4 × 15/12/12/12
Dips4 × to fatigue
Tricep pull-downs4 × 15/12/12/12
Skull crushers4 × 15/12/12/12
Explosive push-ups4 × to fatigue
Stability workout× 2
Every exercise has a how-to video and coaching cues, plus a no-equipment swap.
Players log weight and reps per set. The app remembers last week's numbers.
Six days a week. Saturdays are aerobic days with off-ice shooting. Sundays off.
Week 1 Chest/Triceps workout with exercises and video buttons
Close-up of a goaltender in a white mask

Goalies train their own way.

Goaltenders get a position-specific track built for the position — not a copy of the skater plan. Same nine weeks, same app, same accountability, a program built for the crease.

Tested at the start. Proven at the end.

Six events, run as a team on baseline day and again at the finish, with a built-in re-test in week 6. The before-and-after is the season report.

Broad jumpLower-body power
5-rep max benchUpper-body strength
5-rep max squatLeg strength
Max pull-upsRelative strength
5-10-15 dashQuickness
1-mile runConditioning
Setup, roster invites, and baseline day all happen before payment, and the pass is money-back through week 1, so there's no risk in activating the program today.
Max pull-ups testing instructions with safety cues
Testing results across six events with improvement deltas
Coach progress view showing players active and workouts done this week

You finally see who's putting in the work.

Your dashboard updates as players log. No group-chat nagging, no wondering who's actually training.

Week pulse

Players active and workouts done, one glance, every week of the program.

Needs attention

Who hasn't started and who's slipping, surfaced automatically so a nudge takes ten seconds.

Every player, every set

Drill into any player's full log and testing history, with class-year filters for bigger rosters.

Solo pass

Just you? Buy the program and run it on your own.

For players signing up by themselves, no team needed: the same 9-week program, skater or goalie track, with your own logging, progress, and baseline-to-final testing.

Start free, run your baseline testing, and activate the nine weeks when you're ready — all backed by the week-1 money-back guarantee. The PDF programs in this price range train one player and track nothing.

If your coach already set up a team here, skip this: your invite link covers you.

Start free — activate after baseline

Week-1 money-back guarantee. Start free with baseline testing, or activate now.

A solo player's home screen showing today's workout, personal progress toward the 9-week program, and a first re-test reminder

Most teams still don't train the off-season.

Some hand out a PDF. At Cheshire we printed workout booklets every summer: $500 of paper, and most of them never left the bag. A dedicated dryland trainer runs thousands per team, and most programs will never spend it.

TeamDryland is the modern version: a fitness app built specifically for your team, with the structure of a real program at a fraction of the price. The groups that run it walk into their season with nine weeks of work already banked, and the numbers to show for it.

One payment. One program.

Not a subscription. One payment unlocks the full nine weeks. Setup and baseline day run before you pay, and every pass is money-back through week 1.

Team Pass

For coaches. Sets up your whole roster on one program.

$249$149

early access price, per team, per 9-week program

  • The full 9-week program: daily workouts for every player
  • Whole roster, unlimited players and assistant coaches
  • Skater and goalie tracks, leaderboard, coach dashboard
  • Baseline, week-6, and final testing
  • About $7 a player. Split it across team fees.
Activate the program — $149
Solo Pass

For one player. Train the program on your own.

$79$59

early access price, one player, per 9-week program

  • The full 9-week program, self-run
  • Skater or goalie track
  • Set-by-set logging and progress
  • Baseline-to-final self testing
Start free — activate after baseline
Week-1 money-back guarantee. If the program isn't working for your group, tell us within the first week, 7 days from your start date or 45 days from purchase, whichever comes first, and we refund the pass in full. Setup, roster invites, and baseline day all happen before payment, so activating today carries no risk.Week-1 money-back guarantee. Full refund if it isn't working for your group. See the refund policy ›

Native app for iPhone & Android.

Half the battle of summer training is knowing if anyone's doing it. Now I open my phone and I know, and the guys push each other on the leaderboard without me saying a word.
Anthony GiustoHead coach, Cheshire varsity hockey
Most dryland programs are designed for players, with workouts intended for shooting, puck battles, and full-ice skating. This is the first program I've used that has a dedicated goalie track to ensure my game gets the same benefits the players do.
Varsity goaltenderPomfret School

Questions coaches ask.

How many days a week is the program, and how long is each workout?

Six days a week for nine weeks, about an hour a day. Each day is a full off-ice session, warmup through strength, speed, and conditioning, that players follow and log set by set in the app.

Is there a separate off-ice program for goalies?

Yes. Goalies get their own position-specific track built for the position, not the skater plan with a note on it. It runs the same nine weeks alongside the team so the whole roster trains together.

What ages and levels is TeamDryland built for?

Off-ice hockey teams and players at the travel, high school, prep school, junior, and college levels. Coaches can run a full roster, or a single player can train on their own with the Solo Pass.

How is this different from a printed workout or a PDF program?

Players get every exercise with sets, reps, order, and a how-to video, and they log each set as they go. Coaches see a live completion leaderboard and dashboard instead of hoping a paper plan actually got done.

What equipment do players need?

A basic gym covers everything. Every exercise also ships with alternatives and videos for limited setups, so a player with a pull-up bar and a couple of dumbbells at home can run the full program.

Is this a subscription?

No. One payment covers your whole roster for the full 9-week program. It never renews on its own; next season is a new pass if you want one.

Do I need a card to start?

There's no risk in activating up front, and no need to either. Payment unlocks the nine weeks of workouts before day 1, but creating your team, inviting the roster, and running baseline testing day all happen before you pay, and every pass is money-back through the first week.

How do I get the app after I pay?

After checkout you'll get a link to download it from the App Store. Sign in with the same Apple or Google account and your program is already unlocked — nothing to re-enter.

What if it doesn't work for our group?

If the program isn't working for your group, tell us in the first week and we refund the pass in full: 7 days from your start date, or 45 days from purchase, whichever comes first.

Can a player use it without their team?

Yes. The Solo Pass runs the full nine weeks on your own, with your own logging and testing. Start free and activate after baseline testing, or activate right away for $59. Either way it's backed by the week-1 money-back guarantee: 7 days from your start date, or 45 days from purchase, whichever comes first. If your team signs on later, your coach gets the roster experience going forward.

My coach set up our team. Do I need to buy anything?

No. The Team Pass covers the whole roster. Use the invite link from your coach and everything unlocks for you.

When should we start?

Any Monday, any time of year. Summer before tryouts is the classic window, but the program works as a pre-season ramp or a post-season build too.

The season starts before the season.

$149 early access price for the whole roster. Setup runs free right up to baseline day, and week 1 is money-back.

Activate the program — $149

Week-1 money-back guarantee. Start free with baseline testing, or activate now. Native app for iPhone & Android.