10U/12U PHASE II - RUNNING & JUMPING 180 JUMP WITH CHAOTIC JOG 10U/12U PHASE II - RUNNING & JUMPING 180 JUMP WITH CHAOTIC JOG

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1 0U/U PHASE II - RUNNING & JUMPING 80 JUMP WITH CHAOTIC JOG 0U/U PHASE II - RUNNING & JUMPING 80 JUMP WITH CHAOTIC JOG Players start in athletic stance and perform a 80 degree jump clockwise. Land softly in an athletic stance. Perform another 80 degree jump counter-clockwise. Land softly in an athletic stance. Once players get the hang of the activity have all players jog in confined area. On coach s command perform 80 degree jumps clockwise and counter clockwise. On command players stop, get set in athletic stance and perform a 80 degree jump. Hold landing for 5 seconds and then jog in a designated area, avoiding running into teammates.

2 0U/U PHASE II - CORE & BACK SPIDERMAN CLIMBS Start in the top of a push-up position keeping abdominals engaged for the entire exercise. Back should form a flat bridge. Pick up one foot off the ground. Slowly bring knee up outside right arm and place foot on the ground beside hand. Keeping abdominals braced. Slowly return foot to starting position. Alternate sides. Perform for 0 seconds, rest for 0 seconds. Repeat. 0U/U PHASE II - CORE & BACK SPIDERMAN CLIMBS

3 0U/U PHASE II - PUCK HANDLING WIDE DRIBBLE 0U/U PHASE II - PUCK HANDLING WIDE DRIBBLE FOCUS Loose bottom hand, hand slide, expansion of reach. 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. Player jogs through course performing Wide Dribbles. Speed dictates level of difficulty.

4 0U/U PHASE II - PASSING, RECEIVING & SHOOTING WRIST SHOT When shooting off of plexiglass use black pucks. When shooting off of concrete use a hockey ball. Forehand 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. Proper weight transfer gives the shot power. The higher the follow through, the higher the shot. Players shoot at a Shooter Tutor aiming for all 5 openings. 0U/U PHASE II - PASSING, RECEIVING & SHOOTING WRIST SHOT

5 0U/U PHASE II - LOWER BODY ZIG ZAG SKATERS 0U/U PHASE II - LOWER BODY ZIG ZAG SKATERS 6 cones -5 feet apart in a zig zag pattern. Start standing comfortably on the inside of cone #. Load weight onto right leg with a deep knee bend. Place left leg behind right leg in the air. Jump to cone # landing on left leg while swinging arms to the left-simulating a hockey stride. Jump to cone # landing on right leg while swinging arms to the right-simulating a hockey stride. Perform skaters zig zagging through all 6 cones. Hold each landing for seconds. Players jog back to line. START Perform Zig Zag Skaters backwards. FINISH

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