30-Day Shooting Challenge

Quick answer

The 30-Day Shooting Challenge is a structured daily programme that takes you through four themed weeks — form, power, accuracy, and speed — building roughly 2,400 to 2,500 shots over the month. Each day has a specific shot type, rep target, and accuracy standard so you know exactly what you are working on and whether you hit the mark. Do a before-and-after test on Day 1 and Day 30. If you miss a day, pick up where you left off. If you miss three consecutive days in a week, restart that week. Complete all 30 days and your shot will be measurably faster, more accurate, and quicker to release.

Key takeaways

• Four weekly themes build on each other: form first, then power, then accuracy, then speed — skipping ahead defeats the purpose.
• Daily rep targets range from 50 to 100 shots depending on the week, adding up to approximately 2,400–2,500 total shots.
• Record your before and after test scores on Day 1 and Day 30 — accuracy out of 20, best shot speed if you have a radar, and shots-per-minute count.
• A proper training surface matters: shooting on concrete or carpet gives you bad puck feel and poor weight transfer feedback. Use a shooting pad or flooring tiles to replicate near-ice conditions every rep.
• Quality beats quantity every single week, including speed week — bad technique at high speed just makes bad habits faster.
• Missing days is not failure. The restart rules below are designed to keep you on track without punishing a busy schedule.

Before you start: the Day 1 self-test

Do these three tests before your first session and write down every number. You will repeat all three on Day 30.

1. Accuracy test: Set up a target or call corners on your net. Take 20 wrist shots from the same spot — your normal shooting distance, roughly 4.5 metres. Call each corner before you shoot: top right, bottom left, etc. Count how many you hit. Score: under 8 = developing, 8–14 = solid, 15+ = sharp. Use shooting targets (€33.16) to make corner tracking objective.
2. Power test (optional): If you have a speed radar (€107.86), take 5 wrist shots at full effort and record your best reading. This is your baseline.
3. Speed test: Set a timer for 60 seconds. Take as many wrist shots as you can with good technique — blade loading on each shot, proper follow-through. Count total shots. Score: under 20 = slow release, 20–30 = average, 30+ = quick release.

Write all three scores in a notebook or on your phone. The goal on Day 30 is to beat each number.

Coach Erik's tip: I have run players through this challenge for years and the ones who skip the Day 1 test always regret it. You cannot feel gradual improvement from the inside — your brain adjusts to whatever your new normal is and the progress becomes invisible. The numbers do not lie. Film yourself from behind on Day 1 and Day 30 from the same angle. That video comparison will show you more about your weight transfer and follow-through improvement than any score sheet.

Weekly themes overview

Each week has a single training theme that shapes every drill and rep count. Do not jump ahead — Week 1 form work is what makes Week 4 speed sustainable without breaking down.

Week	Theme	Daily Reps	Key Focus	Equipment
Week 1	Form	50–70	Blade loading, weight transfer, follow-through — every rep slow and deliberate	Shooting pad, standard pucks
Week 2	Power	70–90	Hip rotation, full weight shift, driving through the puck — some heavy puck sets	Shooting pad, heavy pucks (5-pack, €16.56)
Week 3	Accuracy	80	Corner calling, consistent target hits, tracking accuracy rate per session	Pad, pro shooting targets, standard pucks
Week 4	Speed	80–100	Quick release, shot off the move, full effort — technique must stay intact at pace	Pad, tiles, targets, radar

The full 30-day calendar

Every session starts with 2 minutes of slow wrist shots to warm up the wrists and get your weight transfer pattern dialled in. The rep counts below are the core drill block. Rest between sets as needed — these are training sessions, not cardio circuits.

For proper puck feel and realistic weight transfer, use a shooting pad or upgrade to the Pro Shooting Pad (€74.66) for more surface area. If you are shooting toward a net, the Extreme Hockey Goal Pro Steel (€149.36) gives you a full-size target to work with.

Day	Shot Type	Reps	Accuracy Standard
Week 1 — Form (Days 1–7)
1	Self-test + slow wrist shots, stationary	50	Complete all 3 tests; every shot has a deliberate follow-through
2	Wrist shot — blade loading focus, stationary	55	Feel the puck roll off the blade every rep; no wrist flicking
3	Wrist shot — weight transfer focus, stationary	55	Full weight shift to front foot on every shot; no arm-only shots
4	Snap shot — short backswing, stationary	55	Puck stays low (below crossbar) on 8 of 10 shots
5	Wrist shot — follow-through held 2 seconds, stationary	60	Blade points at target on finish; hold position every rep
6	Mix: wrist + snap, stationary, slow tempo	65	No dropped technique on any shot; reset fully between reps
7	Rest or light active recovery — 10 slow wrist shots only	10	Focus only: relaxed hands, smooth motion
Week 2 — Power (Days 8–14)
8	Wrist shot — hip rotation emphasis, stationary	70	Hips fully open at release on every shot
9	Wrist shot with heavy pucks — 3 sets of 10, rest with standard pucks	75	Heavy puck sets: 30 reps; standard pucks: 45 reps; clean technique throughout
10	Snap shot — driving through the puck, stationary	75	Audible pop on contact; puck on net 9 of 10 reps
11	Wrist shot — one-step momentum into shot	80	Weight transfer initiated before blade contacts puck
12	Wrist shot with heavy pucks — 4 sets of 10	80	Heavy puck sets: 40 reps; standard pucks: 40 reps; no loss of form on fatigue
13	Backhand shot — full extension, stationary	70	Puck on net 8 of 10; blade reaches full extension on finish
14	Rest or light active recovery — 10 slow wrist shots only	10	Recovery only; no power reps today
Week 3 — Accuracy (Days 15–21)
15	Wrist shot — call corner before each shot	80	Hit called corner 8 of 20 reps (40%) — record your rate
16	Snap shot — low shots only, left and right sides of net	80	Below crossbar 16 of 20 reps (80%)
17	Wrist shot — top corner only, alternate left and right	80	Top corner 6 of 20 (30%) — corners are hard; be honest
18	Wrist shot — call and track accuracy, 4 sets of 20	80	Track hits per set; goal is improvement from set 1 to set 4
19	Snap shot — far-side targets only	80	Far side hit 10 of 20 reps (50%)
20	Mixed accuracy — wrist and snap, call every shot	80	Overall: 12 of 20 called corners hit (60%)
21	Rest or light active recovery — 10 accuracy shots with no time pressure	10	Pick one corner; hit it 5 of 10 times
Week 4 — Speed (Days 22–30)
22	Wrist shot — quick release from pass reception, stationary setup	80	Shot away within 1 second of receiving; on net 8 of 10
23	Snap shot — quick-release intervals: 30 sec on, 30 sec rest × 5 sets	85	Minimum 8 shots per 30-second set with good technique
24	Wrist shot off the move — skate in (or walk in) and shoot	80	Puck on net 8 of 10; no deceleration before shooting
25	One-timer — set puck in motion, shoot on arrival	80	Blade contacts puck cleanly 8 of 10 reps; puck on net
26	Wrist shot — max-speed intervals with accuracy: call a side	85	Correct side 10 of 20 reps at full effort
27	Snap shot — shot off the move, 10 reps per minute for 8 minutes	80	Maintain pace all 8 minutes; no technique collapse in final 2 minutes
28	Mixed speed: wrist + snap + backhand, rotate each set	90	Each shot type: 30 reps; quality checked — no slop shots
29	Full-speed wrist shot — max effort, track with radar if available	100	Match or beat your best speed-test reading from Day 1
30	Day 30 self-test — repeat all 3 tests from Day 1, then 20 free shots	80	Beat Day 1 scores in all 3 categories; 20 free shots however you want

Running total by week: Week 1 — approximately 350 shots. Week 2 — approximately 560 shots. Week 3 — approximately 570 shots. Week 4 — approximately 860 shots. Total: approximately 2,340–2,500 shots.

Equipment setup

You do not need ice to run this challenge. A terrace, garage, or garden works fine, but the surface matters. Better Hockey is a Swedish brand, so the gear is built with Swedish design and tested to the highest durability standards for exactly this kind of daily use. Concrete gives you honest puck slide but kills stick feel over time. A dedicated shooting surface gives you near-ice feedback on every blade contact.

For players starting out, the Extreme Shooting Pad (120 x 60 cm) (€49.76) covers your shooting lane and fits in any space. If you want more room for shot-off-the-move drills in Week 4, the Pro Shooting Pad (150 x 75 cm) (€74.66) gives you extra surface area for the skating approach. The Flooring Tiles Shooting Kit (€489.66, made in Europe) is the best option if you want a full training area that handles stickhandling and shooting in the same space — which pairs well with the companion 30-Day Stickhandling Challenge if you want to run both programmes back to back.

For accuracy work in Weeks 3 and 4, you need a real target to aim at. The Extreme Hockey Shooting Targets (€33.16, made in Europe) attach to a net and give you defined corners and low-zone targets. The Pro version (€41.46), developed in collaboration with the Swedish Ice Hockey Federation, adds more zones for the advanced accuracy drills. If you are shooting at a full net, the Extreme Hockey Goal Pro Steel is built to take heavy puck contact session after session.

For power week, a set of heavy pucks (5-pack, €16.56) is useful on Days 9 and 12. Heavier resistance forces your body to recruit more muscle through the shot motion — switch back to standard pucks after each heavy set and your normal shot will feel faster. Track your speed progress with an Extreme Hockey Speed Radar (€107.86) — it removes the guesswork and gives you objective data every session.

For reference on wrist shot mechanics before starting Week 1, read How to Improve Your Wrist Shot. For additional drills to complement the calendar, see Best Hockey Shooting Drills.

Common mistakes

• Skipping to speed before form is solid. Week 4 speed drills will expose every flaw in your mechanics and lock them in. If your weight transfer is wrong in Week 1, it will still be wrong in Week 4 — just faster and harder to fix.
• Counting shots that missed the net. Shots that miss the net entirely do not count toward accuracy standards. They count toward rep totals only if you immediately reset and shoot again with intent. Missed net shots are data — write them down.
• Shooting from the same spot every single day. The calendar specifies shot type, not position. Move your feet slightly between sets — different angles within the same zone. This builds real-game shooting habits.
• Ignoring fatigue in the final sets. When technique starts to collapse — blade dragging, arm-only shots, no follow-through — stop the set. Ten quality shots are worth more than 30 tired ones that train the wrong pattern.
• Using a rough surface and wondering why puck feel is off. If you are shooting on bare concrete or asphalt, your blade is fighting friction on every release. A shooting pad solves this immediately.
• Not calling corners during accuracy week. Aiming vaguely at the net is not accuracy training. Call the corner before every shot, even if you miss it. The habit of pre-deciding your target is the actual skill you are building.

Restart rules

Life happens. Here is how to handle missed days without losing the structure of the programme:

• Miss 1 or 2 days: Pick up exactly where you left off. No reset required. Add 1–2 days to the end of the challenge to hit your total shot count.
• Miss 3 consecutive days: Restart the current week from Day 1 of that week. You keep all your previous week progress — you only repeat the week in progress.
• Miss more than 5 total days: Extend the challenge by the number of days missed. A 30-day challenge becomes a 35-day challenge if you miss 5 days. The total shot count matters more than the calendar date.
• Never reset the entire challenge unless you are starting completely fresh after a long break (more than 2 weeks off). In that case, treat it as a new challenge and repeat the Day 1 self-test.

Coach Erik's tip: Speed week is the one where players want to cheat the most — they race through reps, the technique falls apart, and they call it done because the rep count is on the board. I would rather see you take 60 quality shots in Week 4 than 100 sloppy ones. A fast shot with bad mechanics is just a fast miss. Count only the reps where you felt the puck load on the blade, your weight shifted through, and the follow-through pointed at the target. Everything else is a practice rep, not a training rep.

FAQ

How long does each session take?

Week 1 sessions run 15–20 minutes including the 2-minute warm-up. Week 2 and 3 sessions are 20–25 minutes. Week 4 sessions with higher rep counts run 25–35 minutes depending on rest between sets. You do not need to rush — proper recovery between sets produces better quality reps than trying to compress the whole session into 10 minutes.

Can I run this challenge without a net?

Yes. For the first two weeks you do not need a net at all — the focus is on technique and power mechanics. For accuracy week, you need a target of some kind. A net with shooting targets is the cleanest setup. If you do not have a net, tape corners on a wall or fence and call your targets against that. It is less ideal for measuring real shots but adequate for the aiming habit.

Should I do this challenge on off-days from ice practice?

Yes, ideally. This is an off-ice supplement, not a replacement for on-ice time. The muscle memory and mechanics you build off-ice transfer directly to ice. If you have a heavy on-ice practice, do the off-ice session before or after at reduced intensity — cut rep counts by 25% and focus on technique rather than volume.

What if my shot speed does not improve by Day 30?

First, check whether you completed the power week drills with real weight transfer or just arm speed. Most stagnant shot speeds come from the player generating power with the arms and wrists rather than the hips and lower body. If your speed test score did not change, film yourself from behind and check: does your weight fully transfer to the front foot before the puck leaves the blade? If not, repeat Week 2 before moving on.

Can younger players (10–12 years old) do this challenge?

Yes, with two adjustments. Cut the rep counts by 30–40% across all weeks — technique work at lower volume produces better results than forcing young athletes through high rep counts. And skip the heavy pucks in Week 2 entirely for players under 13. Standard pucks with a focus on hip rotation and body mechanics are sufficient for that age group.

Is this challenge good enough on its own, or should I pair it with something else?

The shooting challenge is a complete standalone programme. For players who want to develop both shooting and puck control simultaneously, pair it with the 30-Day Stickhandling Challenge — run stickhandling in the morning and shooting in the afternoon, or alternate days. Running both at the same time is ambitious but very effective for a full off-season development block.

Summary

The 30-Day Shooting Challenge is built around one core principle: deliberate, progressive practice beats random volume every time. Week 1 builds the mechanical foundation your shot needs. Week 2 develops the power behind it. Week 3 teaches you to aim that power consistently. Week 4 makes everything faster under pressure.

Do the Day 1 self-test. Follow the calendar. Count only quality reps. Do the Day 30 test. The improvement will be there — not because this programme is magic, but because 2,400-plus focused shots at a specific standard produce measurable results. I have seen it happen with players at every level who committed to the full 30 days.

Our equipment is used by many well-known NHL players, including Swedish pros, who are among our ambassadors, and they all started with the same simple routine. Share your Day 30 results with us @betterhockeysweden on YouTube and Instagram.

Set up your surface, load up your pucks, and start with 50 slow, deliberate wrist shots on Day 1. Everything else follows from there.