10U/12U PHASE I - AGILITY & BALANCE LADDER: SLALOM 10U/12U PHASE I - AGILITY & BALANCE LADDER: SLALOM

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1 0U/U PHASE I - AGILITY & BALANCE LADDER: SLALOM 0U/U PHASE I - AGILITY & BALANCE LADDER: SLALOM Stand and face the ladder at one end. Keep both feet together and jump into the first square. Upon landing immediately jump laterally outside of first square. Immediately jump diagonally and forward into the second square. Jump laterally to the other side of the ladder. Continue jumping in and out to each side of the ladder in a zig zag pattern. Jog back to line. Repeat. HOW TO MAKE AN AGILITY LADDER Ladders can either be purchased or homemade. Determine the length of the side rails using a measuring tape. Draw out the first side rail to the desired dimension using chalk, paint or tape. Place the second side rail that is equal in length parallel to first with 0 inches between them. Every 8 inches, use the chalk, paint, or blue painter s tape to draw out the rungs between the two side rails.

2 0U/U PHASE I - RUNNING & JUMPING MULTI-DIRECTIONAL SPRINTS 0U/U PHASE I - RUNNING & JUMPING MULTI-DIRECTIONAL SPRINTS SETUP 4 cones are 5 feet apart in a square formation. Face forward the entire sprint. Start at cone # and shuffle right to cone #-keep butt down and knees bent. Face forward the entire sprint. Sprint to cone #. Shuffle left to cone #4-keep butt down and knees bent. Back pedal to cone #. Next player starts when previous player hits cone #. Reverse pattern after repetitions. REACTIVE On coaches command all players activate reverse pattern.

3 4 0U/U PHASE I - CORE & BACK SUPERMAN LOG ROLL Start in push-up hold position. Back should form a flat bridge. Lower body to ground. Extend arms, lift feet and arms off ground like Superman. Roll one complete rotation (60 degrees) maintaining the Superman position. Make body as long as possible during movement. Return to push-up hold position. Repeat other direction. ADVANCED Players perform multiple Superman Log Rolls in a row and change direction on coach s command. 0U/U PHASE I - CORE & BACK SUPERMAN LOG ROLL 4

4 0U/U PHASE I - UPPER & LOWER BODY TELEPHONE WALL SITS 0U/U PHASE I - UPPER & LOWER BODY TELEPHONE WALL SITS Lean back against a wall with heels about feet in front of the wall. Slide down leaning against wall until upper thigh is at about a 90 degree angle and hold. Keep abs contracted. Hold squat for 0-0 seconds start easy and build up. While players are performing wall sits each player in sitting order must say one word to build in a story - Telephone. After each repetition have the players jog 0 yards and return for another wall sit.

5 0U/U PHASE I - PUCK HANDLING WIDE DRIBBLE 0U/U PHASE I - PUCK HANDLING WIDE DRIBBLE FOCUS Loose bottom hand, hand slide, expansion of reach. SETUP 8 Stationary pucks in a slalom pattern approximately 6 feet wide and feet in distance between pucks. Distance separating pucks dictates level of difficulty. Use a hockey ball to perform drill. Alternate extending ball to both sides of the body while moving down the middle of the obstacles. TECHNIQUE Feet are shoulder width apart. Head and chest up. Tight grip with top hand. The top of the stick shaft should be held in the top hand with a hammer grip. Loose grip with bottom hand. Arms loose and away from body. Use a wide dribble from side to side. Hands slide together for a greater reach. Wrist movement is key to cupping the ball and maintaining control. Cup ball on forehand and backhand side of blade. ADVANCED Player jogs through course performing Wide Dribbles. Slow down drill for younger or beginner players. Speed dictates level of difficulty.

6 0U/U PHASE I - PASSING, RECEIVING & SHOOTING WRIST SHOT SETUP When shooting off of plexiglass use black pucks. When shooting off of concrete use a hockey ball. Forehand Wrist Shot 0x. Backhand Wrist Shot 0x. TECHNIQUE Stand in a hockey ready position: knees and ankles bent, with head and chest up. Body is turned to the side with weight on the back foot. Lower the bottom hand slightly on the shaft of the stick, grip is firm. Puck begins on the heel of the blade with the blade cupped. Stick and puck start behind back foot. Sweep the puck forward and shift weight to the front leg. Use a quick push/pull action with the arms and quickly roll wrists over (top palm up, bottom palm down). Rotate upper body toward the net; shoulders finish square to net. Puck moves from heel to toe of the stick blade as it is released. Rolling wrists over, follow through low, pointing stick at target. Keep the blade cupped over the puck. Follow through by pointing the toe of the stick toward the target. Follow through until top hand palm is facing up and bottom hand palm is facing down. Backhand-use same technique. Proper weight transfer gives the shot power. The higher the follow through, the higher the shot. ADVANCED Players shoot at a Shooter Tutor aiming for all 5 openings. 0U/U PHASE I - PASSING, RECEIVING & SHOOTING WRIST SHOT