Practice Plan- Day One:

• 0-15     Skating warmup
  • Stride and Bend
  • Jump Stride
  • Scissors - Forward/Backward/Reverse
  • Crossovers
  • Knee Drops
    • Objectives:  balance, coordination, proper weight transfer
• 15-30   Overspeed Introduction
  • Russian Circles
  • Red Wing Drive
    • Objectives:  high speed cornering, body angle, accelerated knee lift
• 30-55   Overspeed Transition (w/puck)
  • Agility Nets
  • 5-cone Agility
  • Transition Footwork Races
    • Objectives:  quick feet, acceleration into and out of the pivot, maintain speed through transition
• 55-65   Overspeed Shooting introduction
  • Front foot shooting
    • Objectives:  maintain possession on the forehand, generate weight on stick, move quickly into a shooting lane, shoot in stride
• 65-75   Overspeed puckhandling
  • Figure-8 puck handling (15 sec. shifts)
    • Objectives:  maintain top speed, proper weight transfer on corner, maintain puck control

Practice Plan- Day Two

• 0-10     Skating warmup
  • Stride and Bend
  • Jump Stride
  • Scissors - Forward/Backward/Reverse
  • Crossovers
  • Knee Drops
    • Objectives:  balance, coordination, proper weight transfer
• 15-30   Overspeed warmup
  • Russian Circles with puck (acceleration in neutral zone)
  • Red Wing Drive with puck
    • Objectives:  high speed cornering, body angle, accelerated knee lift
• 30-55   Overspeed Transition (w/puck)
  • Agility Nets
  • 5-cone Agility
  • Transition Footwork Races
    • Objectives:  quick feet, acceleration into and out of the pivot, maintain speed through transition
• 55-75   Overspeed Shooting
  • Front foot shooting
  • Forehand Reception
    • Objectives:  maintain possession on the forehand, generate weight on stick, move quickly into a shooting lane, shoot in stride

Practice Plan- Day Three

• 0-10     Skating warmup
  • Stride and Bend
  • Jump Stride
  • Scissors - Forward/Backward/Reverse
  • Crossovers
  • Knee Drops
    • Objectives:  balance, coordination, proper weight transfer
• 15-35   Overspeed warmup
  • Russian Circles with puck (acceleration in neutral zone)
  • Red Wing Drive with puck
  • Zone Curl
    • Objectives:  high speed cornering, body angle, accelerated knee lift
• 35-65   Overspeed Transition (w/puck)- three zones and change
  • Zone 1:  4 cone transition to shoot
  • Zone 2:  Defensive transition drag to shoot (x3)
  • Zone 3:  Retrieval to transition
    • Objectives:  quick feet, acceleration into and out of the pivot, maintain speed through transition
• 65-75   Transition 3on3 (both ends)
  • Objectives:  accelerate into play, quickly move puck and move to open space, transition to defense/offense quickly

Practice Plan- Day Four

• 0-15     BU Skating warmup w/puck
  • Stride and Bend
  • Jump Stride
  • Knee Drops
  • Ride Inside Edge
    • Objectives:  balance, coordination, proper weight transfer
• 15-30   Overspeed shooting warmup
  • Blue Line acceleration
  • Blue Line drive
    • Objectives:  quick feet, acceleration, shot preparation
• 30-60   Skill Stations (20 sec.)
  • Zone 1:  5-puck control/Defensive drag and shoot
  • Zone 2:  Agility and Range of Motion
  • Zone 3:  Neutral Zone passing
  • Objectives:  quick hands, smooth movements, range of motion
• 60-75   Puck Protection
  • Circle 1on1, 2on2
    • Objectives:  stay low, come out of turn tight to stick, take bottom hand off to prevent stick check