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May 20th, 2020

Wednesday May 20th Development Class

SHOOTING

Shooting Drill #1: Front Side One timer

  • 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
  • Hips stay flat on the ground.
  • 2-Count at top and bottom. 
  • 12 count each side, 2 sets, repeat both sides