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March 23rd, 2020

Monday March 23rd Development Class

DRYLAND TRAINING

Ladder Agility Training. If you do not have a ladder,  you can use tape to make a ladder in the basement or in the garage.

1 Foot per Box

4 Reps Total

  • 2 reps leading with right foot
  • 2 reps leading with left foot

2 Feet per Box

4 Reps Total

  • 2 reps leading with right foot
  • 2 reps leading with left foot

1 foot in, 2 Feet out

4 Reps Total

  • Start on Left Foot outside the ladder
  • Right Foot starts in first box
  • Pull Right Foot outside the ladder and into the processing box

2 Reps each side of the ladder

Hop Scotch

4 Total Reps

  • 2 Feet in, 2 Feet out

Slalom

4 Total Reps

  • Keep feet together
  • Moving laterally, 2 feet outside on the left side of the ladder
  • 2 feet in the first box
  • 2 feet outside on the right side of the ladder

180s

4 Total Reps

  • Start in the 2 first boxes
  • Jump, spin 180 and land in box 3 & 4
  • Rotate back and forth

SHOOTING

Shooting Drill #1 : Pull into Feet, Front Shot

  • Basic exercise to work on changing your shot angle
  • Bucket/box is placed in front of toe line
  • Start by extending the puck away from your body, with hands close together
  • Pull puck into your wheelhouse/shot zone, hands separating to a get to shooting position

  • Eyes up as soon as your puck is pulled in
  • Shift body weight forward to shoot, finishes on front leg
  • Throughout exercise, maintain proper shooting body position - knees bent, chest over stick, hips facing net (body is always lined up to shoot)

Shooting Drill #2 : Pull into Feet, Side Shot

  • Similar focal points as previous exercise
  • Bucket/box is place in front of front foot (foot closest to the net)
  • With the side shot, toes/hips face perpendicular compared to the net

  • Eyes up, shift body weight when shooting
  • Throughout exercise, maintain proper shooting body position - knees bent, chest over stick, toes/hips stay perpendicular to the net (body is always lined up to shoot)
  • Weight finishes on front foot (foot closest to the net)

Shooting Drill #3 : Diagonal Pull from Behind

  • Bucket/box position is behind your back foot
  • Puck starts extended out diagonally on forehand, past the bucket to encourage range of motion
  • Hands start close together

  • Pull puck into your wheelhouse/shot zone, hands separating to a get to shooting position
  • Eyes up as soon as you pull the puck in
  • Throughout exercise, maintain proper shooting body position - knees bent, chest over stick, toes/hips stay perpendicular to the net (body is always lined up to shoot)

Shooting Drill #4 : Toe Pull In from Front

  • Bucket/box is positioned in front of front foot
  • Puck starts past the bucket to encourage range of motion
  • Hands start close together
  • Toe pull puck back BEHIND feet for full leverage and shot placement options

  • Hands separate to get to a shooting position
  • Eyes up as soon as you pull the puck in
  • Throughout exercise, maintain proper shooting body position - knees bent, chest over stick, toes/hips stay perpendicular to the net (body is always lined up to shoot)
  • Weight finishes on front foot (foot closes to the net)

GOALIE TRAINING

RACQUET BALL HAND EYE DRILLS

  • Start from 8-10 Ft from the wall. Make sure to hit the floor, then wall, so the ball returns on an upwards trajectory like facing a shot.
  • Make 20 clean catches with your right hand, then switch to your left and repeat.
  • Make sure to use appropriate head and eye tracking habits and follow the ball all the way into your hand.
  • You can use a baseball glove or goalie glove to make sure you track into your pocket!

  • Move to 2-3 Ft from the wall and repeat protocol above with 20 clean reps each side.

  • Stay 2-3 feet and drop to your knees simulating a butterfly position. Repeat protocol above.

  • Lastly, move inside a foot from the wall in your butterfly and repeat protocol above. Also, add in 20 throws to your body as seen in the last video to simulate chest saves.