Can use a pass-back machine or receive passes from a partner
Return pass should be coming straight back towards your blade
This demo is using Front Shot, toes & hips facing the net
Body should be a set in a shooting position before you even pass, chest over your stick, athletic position
This is a flex focus shot with minimal stick wind-up. Push through the ice/ground with the front part of your blade.
This drill can also be done with a Side Shot
Shooting Drill #2: Side One Timer
Can use a pass-back machine or receive passes from a partner
This demo is using Side Shot, toes & hips facing perpendicular to the net
Start with a backhand pass. Quickly pull your stick back to a shooting position as soon as you pass to prepare for the shot.
Body should be a set in a shooting position before you even pass, chest over your stick, athletic position
Another flex focus shot with minimal wind up
This drill can also be done with a Front Shot
Shooting Drill #3: The Scoop
Use a pass back machine or pass with a partner
Can be set up in either Front Shot or Side Shot positioning. Body is set up in a shooting position before the pass.
Pass from your backhand directly behind you. As soon as you catch the pass (in an ideal one-timer location), pull your stick back for a quick shot
Again, this is a flex focus shot with minimal wind-up
This drill focuses on a quicker shot release, beneficial for game situations close to the net, adjusting to quick passes or pucks coming out of traffic
GOALIE TRAINING
Butterfly Resistance Stretch
Sitting with the soles of your feet touching and knees out wide. Sit tall with your chest up and places your elbows inside your knees.
Try to pull your knees into your elbows, while pushing your elbows into your knees. Hold for 2 seconds and relax and let your knees fall. Relax for 5 seconds and then pull/push again!
Notice the gain in groin mobility!
12 reps, 2 sets
90-Degree T-Spine Rotations
Lie on your side with your right (or top) knee at 90 degrees with your knee resting on a pillow or close to the ground.
Right hand on top of left
Slowly reach your right hand towards the ceiling and reach it as far away from your body as you can
Try to track your hand (or index finger) as it moves through the process
Make your sure left knee and left arm don't move from initial position, if they do you extended beyond your current mobility
Slowly move your hand/arm on the same path back towards starting position.
2 count hold at each position
12 reps, switch sides, 2 sets each side
Standing Hamstring
From standing position, make a "V" with your feet, heels touching
Slowly bend over and drop you head towards the ground. Arms grabbing opposite elbows below your head. Each exhale, with control, try to lower further towards the ground with a tiny knee bend
1 minute work, 1 minute rest, 3 sets
ADD Exercise
Right Leg fully extended, left knee directly under your hip, hands on the ground (hands on hips for added difficulty)
Start sitting tall, drop hips toward left heal and return back to original position