Build your own website. Do it yourself websites.

Ultimate HOCKEY SKATING

DVD & CHAPTER OUTLINES


DVD 1 – Hockey Skating History
DVD 2 – Science of Hockey Skating
DVD 3 – Forward Edges & Crossovers
DVD 4 – Backwards Edges & Crossovers
DVD 5 – Forward Stride Speed/Over-speed
DVD 6 – Acceleration Starts & Stops
DVD 7 – Agilty for Hockey Skating
DVD 8 – On-Ice Power or Plyometrics
DVD 9 – Dryland Training for Hockey Skating 1
DVD 10 – Dryland Training for Hockey Skating 2




DVD 1 – Hockey Skating History
DVD Highlights
Introduction

CHAPTER 1 - THE HISTORY OF HOCKEY SKATING BOOKS:

CHAPTER 2 - STRENGTH – POWER – SPEED – PLYOMETRIC BOOKS

CHAPTER 3 - SKATING VIDEOS

CHAPTER 4 - HOCKEY STRENGTH & CONDITIONING VHS

CHAPTER 5 - TRAINING EQUIPMENT-VHS

CHAPTER 6 - Hockey Skating DVD’s

CHAPTER 7 - CD’s

CHAPTER 8 - Hockey Skating Coaches

CHAPTER 9 – STARTING TECHNIQUE


Conclusion
Sponsors
Credits




  DVD 2 – Science of Hockey Skating
DVD Highlights
Introduction

1. All Skating Strokes Are Not the Same
    1. Figure Skating
    2. Speed Skating
    3. Inline Skating/Inline Hockey
    4. Hockey Skating

2. Five-Part Model for Hockey Skating
    Technique
    Strength/Resistance
    Power/Plyometrics
    Overspeed/Assistance
    Conditioning

3. TECHNIQUE
    A. Biomechanical Factors
        1. Stride Length
            A. Knee Flexion
                1. Support leg stability
                2. Biomechanical Alignment
                3. Ankle Flexion
            B. Leg Extension – stride length
                1. Rotation of the Pelvis
                2. Knee extension
                3. Plantar flexion
            C. Stride width
                1. Abduction of the leg
                2. Extension of the leg to the back
            D. Angle of the Trunk
        2. Stride Frequency
            A. Stride Rate
            B. Quicker return of the skate to the ice
            C. Foot Placement
                1. Quicker set of the inside edge
                2. Foot Recovery
                3. Free Speed
            D. Arm Swing
        3. Push-off Force
            A. Forward lean of the body
            B. Greater angle of the skate into the ice
            C. Strength and power of the player
                1. Ten strides
                2. Force plates
    B. Muslce firing sequence
    C. Dryland Training for Techinque

4. ORDER OF TRAINING

5. STRENGTH/RESISTANCE

    A. Definition
    B. Dryland methods
    C. On-ice methods of training

6. SAQ – SPEED, AGILITY & QUICKNESS

7. POWER/PLYOMETRICS
    A. History
    B. Definition
    C. On-ice Plyometrics
    D. Top speed/acceleration/radar gun

8. OVERSPEED/ASSISTANCE
    A. History
    B. Definition
    C. Bungee Cord
    D. Hockey Treadmill

9. CONDITIONING
    A. Aerobic
    B. Anaerobic
    C. Heart Rate monitors

10. ACCELERATION

Conclusion
Sponsors
Credits





DVD 3 – Forward Edges & Crossovers
DVD Highlights
Introduction

Chapter 1 - 2 foot heel pushes
1. 2 foot heel push – strong & deliberate
2. 2 foot heel push – quick *KEY TECHNIQUE
3. 2 foot heel push - jump
4. 2 foot heel push jump - fwd to bkwd over stick
5. 2 foot heel push - outside edge

Chapter 2 - Shuffle stride
1. Wiggle 2 feet
2. 2 foot skating - Shuffle stride - strong & deliberate *KEY TECHNIQUE
3. Shuffle stride - quick
4. Shuffle stride with heel turns
5. Shuffle stride - pushing a tire
6. Shuffle stride - Pulling another player Karl Taylor
7. Shuffle stride - pushing another player Dmitry Molotchev
8. Shuffle stride - Leg Harness
9. Leg Harness - Full recovery
10. Shuffle stride - Force Cords www.coldrushhockey.com Mike Ansell
11. Heel push pavesled www.pavesled.com 800-736-2110

Chapter 3 - One foot heel pushes
1. Heel push explanation (no C-cut!)
2. Difference between Heel push and Toe Push
3. Heel push in a circle
4. Carousel heel push DELROTECH
5. Heel push in a half-circle *KEY TECHNIQUE
6. Heel push with glove protection
7. Heel push with one leg straight line
8. Heel push with alternating leg pause in-between

Chapter 4 - Inside Edge
1. Inside edge full circle
2. Inside edge figure 8 over stick 
3. Inside edge half-circle *KEY TECHNIQUE
4. Inside edge wide half-circles
5. Inside edge Touching Hand on-ice
6. Inside edge half-circles through cones
7. Inside edge small half-circles quick
8. Inside edge jump in place
9. Inside edge jumping up for height
10. Inside edge jumping wide for width
11. Inside edge jumping forward for length

Chapter 5 - Outside edge
1. Outside edge walking in place
2. Outside edge walking
3. Outside edge walk, jog and run
4. Outside edge running *KEY TECHNIQUE
5. Outside edge big half circles lifting skate over knee
6. Outside edge swing leg over and strong push under
7. Outside edge swing leg over and glide half-circle *FIGURE SKATE TECHINQUE
8. Outside edge Heel Push around circle
9. Outside edge Heel Push half-circles
10. Heel Push foot manipulation Karl Taylor
11. Outside edge through cones
12. Outside edge full circle
13. Outside edge figure 8 over stick w/o crossover *FIGURE SKATE TECHINQUE
14. Outside edge figure 8 over stick with crossover James Sullivan
15. Outside edge jumps in place
16. Outside edge jumping small bunny hops or wide jumps
17. Figure 8 inside edge and outside edge

Chapter 6 - Skiing
1. Skiing Mogels feet together *KEY TECHNIQUE
2. Skiing half circle 3 or 4 each way
3. Slolams feet apart
4. Skiing Pushing a tire
5. Skiing Pushing another player Karl Taylor
6. Skiing Pavesled www.pavesled.com 800-736-2110
7. Skiing Leg Harness
8. Ski-jumping standing in place
9. Ski-jumping moving straight line
10. Ski jump over boarder patrol
11. Ski-jumping around circle
12. Skiing obstacle course – jumping over hurdles Mike Ansell
13. Skiing Rubberband Hockey

Chapter 7 - Crossovers
1. Crossover and hold using speedster tow rope James Sullivan www.speedstertraining.com 800-538-7786
2. Crossover and hold standing in place
3. Crossover jump & switch over stick
4. 1 leg inside outside edge Heel push straight line
5. Both legs inside edge Heel push outside edge heel push
6. Foot on puck push under Dmitry Molotchev
7. Outside Edge Heel push around circle
8. Carousel crossover DELROTECH
9. Heel push inside outside edge in half circle
10. Crossovers in a circle lifting outside knee over inside knee *KEY TECHNIQUE
11. Crossover teaching younger player - holding arms Sven Skinner
12. Crossover teaching younger player - while holding a stick Sven Skinner
13. Crossover push hold push hold
14. Crossovers around circle grab stick low
15. Crossovers around circle - with hand on Cone Karl Taylor
16. Crossovers around circle - with glove on ice
17. Crossovers in a circle - with stick on shoulders
18. Crossovers around circle - with inside shoulder up
19. Crossovers around circle - with hands crossed Stick inside
20. Crossovers around circle - with hands crossed arms outside puck protect
21. Crossovers around circle - with hands & arms on the inside behind
22. Crossovers around circle - with stick under arms
23. Crossovers around circle - with metronome Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
24. Crossover stride crossover *KEY TECHNIQUE
25. Crossover stride crossover pulling another player Karl Taylor
26. Crossover stride crossover pushing another player Karl Taylor
27. Crossovers pulling a toe rope Karl Taylor www.speedstertraining.com 800-538-7786
28. Crossovers Pavesled www.pavesled.com 800-736-2110
29. Crossovers Leg Harness
30. Crossovers while exaggerating upper body rotation
31. Three crossovers each way running
32. Crossovers through cones straight line quick feet
33. Crossover serpentine
34. Overspeed/top speed crossovers
35. Crossovers figure 8 around circles
36. Crossovers figure 8 around dots
37. Crossovers figure 8 around hashmarks
38. Figure 8 around cones 3 quick crossovers
39. Crossovers Peanut drill reduce space
40. Technically understanding Crossover as two jumps
41. Crossovers jumps half circle
42. Crossovers without power jumps
43. High stepping Crossovers
44. Czech format for crossover drill Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
45. Russian crossover behind skate *KEY TECHNIQUE

Chapter 8 - One leg Heel Pushes
1. 1-leg inside edge heel push around in a sm circle
2. 1-leg inside edge heel push stop outside edge repeat
3. 1-leg outside edge heel push around in a sm circle
4. 1-leg inside then outside edge heel push around in a circle
5. Heel Push inside & outside fig 8
6. 1-leg inside outside edge heel push in straight line *KEY TECHNIQUE
7. 1-leg heel push - pushing a tire
8. 1-leg heel push with other foot on puck Dmitry Molotchev
9. 1-leg heel push kick puck
10. 1-leg heel push with tire kick
11. 1-leg inside outside inside Jump
12. 1-leg hops in place over stick
13. 1-leg hops moving down ice
14. 1-leg hops over boarder patrol
15. 1-leg hop game – bumper hop try to knock down opponent in circle Dylan Howatt-Corey Sheman-Steve Castner-Shane Callahan-RJ Sciarrone-Cory Gurski
16. Forward Moon walk

Conclusion
Sponsors
Credits





DVD 4 – Backwards Edges & Crossovers

DVD Highlights
Introduction

Chapter 1 - 2 Foot toe pushes
1. Toe push - strong & deliberate
2. Toe push – quick *KEY TECHNIQUE
3. Toe push - jump
4. Toe push - jump fwd to bkwd over stick
5. Toe push - outside edge

Chapter 2 - 2 Foot Shuffle
1. Toe push Wiggle 2 feet
2. Backwards Toe push - strong & deliberate
3. Toe Push - No C-Cut
4. Toe push fast separate leg push *KEY TECHNIQUE
5. Backwards stride push
6. Backwards Chair drill – stride & toe push
7. Bkwds toe push with stick above head
8. Bkwds toe push with stick on shoulders
9. Toe push with arm swing
10. Toe push pulling another player w/snow plow Karl Taylor
11. Toe push pulling another player on knees Karl Taylor
12. Toe push Pavesled www.pavesled.com 800-736-2110
13. Toe push Leg Harness
14 Tug of War - toe push
15. Backwards Metronome Stride rate Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann

Chapter 3 - One foot toe pushes
1. Backwards 1-leg Toe push in a circle
2. Carousel Backwards Toe push DELROTECH
3. Backwards Toe push in a half-circle *KEY TECHNIQUE
4. Backwards Toe push with glove touching the ice
5. 1-leg Toe push in a straight line
6. Toe push with stick under knee
7. Toe push with alternating leg /pause in-between
8. Bkwd 1 leg lunge jump switch

Chapter 4 - Inside Edge
1. Backwards inside edge full circle
2. Backwards inside edge figure 8 over stick
3. Backwards inside edge half-circle 2 hands on stk
4. Backwards inside edge half-circle 1 hand on stk *KEY TECHNIQUE
5. Backwards inside edge wide half-circles
6. Backwards inside edge small half-circles
7. Inside edge jump in place
8. Inside edge jumping up for height
9. Backwards inside edge jumping wide for width

Chapter 5 - Outside Edge
1. Backwards outside edge walking in place with (heel pointed out)
2. Backwards outside edge walking with (heel pointed out)
3. Backwards outside edge running with (heel pointed out) *KEY TECHNIQUE
4. Backwards outside edge kicking leg out high *FIGURE SKATE TECHINQUE
5. Outside edge big half circles lifting skate over knee
6. Backwards outside edge half circle scooter push
7. Backwards circle Toe push push under
8. Backwards outside edge full circle
9. Backwards Outside edge figure 8 around cones
10. Backward outside edge figure 8 over stick
11. Backwards cross behind *FIGURE SKATE TECHINQUE
12. Backwards outside edge jumping quick
13. Backwards outside edge jumping for width
14. Figure 8 inside edge and outside edge

Chapter 6 - Skiing
1. Backwards skiing *KEY TECHNIQUE
2. Backwards slolam
3. Backwards Skiing Pulling a tire
4. Backwards Skiing Pulling another player Karl Taylor
5. Backwards Skiing Pavesled www.pavesled.com 800-736-2110
6. Backwards Skiing Leg Harness
7. Ski-jumping standing in-place
8. Backwards ski jumping moving straight line
9. Backwards ski jumping around a circle

Chapter 7 - Backwards Crossovers
1. Backwards crossovers in a circle reaching in with the inside leg
2. Backwards cross and hold James Sullivan www.speedstertraining.com 800-538-7786
3. Backwards crossovers in a circle with stick on shoulders
4. Backwards crossovers with metronome Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann
5. Backwards crossover stride crossover *KEY TECHNIQUE
6. Backwards crossover stride crossover pulling another player Karl Taylor
7. Backwards crossovers pulling a tire
8. Crossovers Leg Harness
9. Crossovers Pavesled www.pavesled.com 800-736-2110
10. Tug of War - Bk Crossover Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
11. Crossovers while exaggerating upper body rotation
12. 2nd type of Bkwd Crossover lifting leg over
13. Backwards crossovers running three each way *KEY TECHNIQUE
14. Backwards crossover serpentine
15. High stepping Crossovers
16. Crossovers figure 8 around circles
17. Crossovers figure 8 around dots
18. Crossovers figure 8 around hashmarks
19. Crossovers around cones wide
20. Crossovers around cones narrow
21. Backwards Figure 8 around cones 3 quick crossovers
22. Crossovers Peanut drill reduce space

Chapter 8 - One Leg Toe Pushes
1. Backwards 1-leg toe push around in a circle inside edge
2. Backwards 1-leg toe push around in a circle outside edge
3. Backwards 1-leg inside outside edge toe push *KEY TECHNIQUE
4. Backwards 1-leg toe push pull a tire
5. Backwards 1-leg toe push with other foot on puck
6. Backwards 1-leg inside outside inside edge jump
7. One-leg hops in place over stick
8. Backwards 1-leg hops
9. Backwards 1-leg hops over boarder patrol

Skill Combinations
1. MONSTER DRILL – forwards & backwards edges one leg combo
2. MONSTER DRILL - fwd 1 length, bkwds 1 length, 3 fwd-3bkwd length, bracket line Mike Ansell
3. Chase the rabbit game
4. Backward Moon walk

Conclusion
Sponsors
Credits



  DVD 5 – Forward Stride Speed/Over-speed

DVD Highlights
Introduction

Chapter 1 - Body Position
1. Knee bend *KEY TECHNIQUE
2. Knee bend drawings
3. Bending over causes power loss and leg kick up
4. Body position while being pushed & kicked Cory Gurski

Chapter 2 - Technique/Biomechanics
1. Push-off Angle – straight back/45/side
2. Speed skating Strides

Section A - Head & Chest up with knee bend
3. Sticks above head
4. Sticks in front of body perpendicular to ice
5. Stick on Shoulders
6. Stick behind back

Section B - Knee Bend
7. Low Ceiling Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
8. Squat hold stride

Section C - Stride Length/width
9. Standing in place, push leg to side
10. Push leg to side emphasizing toe flick
11. 2 foot push out to side - stay same height
12. Heel push – full extension
13. Heel push - with stick under leg
14. Standing stride with foot on puck push out
15. Moving stride with foot on puck push out
16. Long stride stretch *KEY TECHNIQUE
17. Snow cone drill – hold leg out
18. Pushing a cone
19. Skate with hands on-ice
20. Demolition Alley – wide strides Karl Taylor

Section D - Support leg(glide leg) & Pushing leg(drive leg)
21. Heel push with stick on top of skate
22. Board Strides – straight back – 45 degrees – 90 degrees *KEY TECHNIQUE
23. Leg Extensions - up and down, side to side
24. Leg Extensions – figure 8
25. Stride and squat
26. Stride and squat jump
27. Forward lunge jump switch

Section E - Stride or Pushing leg
28. Pushing sideways - slideboard in place
29. Pushing sideways – full ice *KEY TECHNIQUE
30. Pushing sideways - at an angle
31. Pushing sideways - with a T-glide
32. Pushing 4 slides stride with 1 T-slide
33. Long stride with sticks on shoulders
34. Long stride - hands on waist
35. Easy push with a hard toe flick
36. One leg ankle snaps *KEY TECHNIQUE
37. One leg side jumps
38. 1 Power Push glide to other end if you can

Section F - Recovery Leg
39. Knee drive
40. Russian knee-ups
41. Russian Knee ups moving *KEY TECHNIQUE
42. Scratch Attach – low return Dmitry Molotchev
43. Recovery past mid-line heel kicking
44. Return past mid-line
45. Mid-line return
46. Shoulder recovery - wide Stride
47. Alternate leg push coast
48. Wide stride over cones
49. Wide stride over line
50. Heel to Heel strides w/1 foot slide stop Dmitry Molotchev
51. Long stride – Free Speed
52. Sidewinder Bungie

Section G - Hip Flexibility
49. Board Stretch *KEY TECHNIQUE
50. Board Squats
51. High knee lift rotate out

Section H - Arm Swing
52. Arm swing no stride
53. Arm swing explanation *KEY TECHNIQUE
54. Arm swing with one hand on stick
55. Arm swing with two hands - stick on-ice
56. Arm swing with two hands - stick off-ice
57. Arm swing with hands on waist

Chapter 3 - Strength/Resistance Training
1. Heel push pushing tire
2. Heel push pulling another player Karl Taylor
3. Heel push pushing another player Dmitry Molotchev
4. Pushing another player facing you - strong & deliberate Brendon Rothfuss
5. Pushing another player facing you – fast & quick *KEY TECHNIQUE Brendon Rothfuss
6. Pushing another player with back facing you Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
7. Pulling another player – tow rope - snow plow Brendon Rothfuss
8. Pulling another player - one knee Corey Sheman Shane Callahan
9. Pulling another player - both knees Dylan Howatt RJ Sciarrone
10. Pulling another player – tow rope - sitting down Brendon Rothfuss
11. Pulling another player – tow rope - laying down Brendon Rothfuss
12. Pulling another player - with both feet sideways Brendon Rothfuss
13. Pulling another player – skiing Brendon Rothfuss
14. Pulling another player - ski-jumping Brendon Rothfuss
15. Parachute James Sullivan Brendon Rothfuss
16. Force cords – www.ColdRushHockey.com Mike Ansell
17. Leg Harness – Bungie cords
18. Pavesled www.pavesled.com 800-736-2110
19. Skate Weights - Vest
20. Weight Belt Buck Shot www.alphadogsports.com
21. Weight shorts
22. Ankle weights & Skate weights
23. Perfect Skater www.perfectskater.com
24. Pushing the net Karl Taylor
25. Pushing the net with 1 player on top Karl Taylor
26. Pushing the net with 2 players on top Karl Taylor
27. Pushing the net with 3 players on top Karl Taylor
28. Piggy Pack Skating Shane Callahan

Chapter 4 - Power/Plyometric Training
1. Long stride jumping – Height
2. Long stride jumping – Width *Key Technique
3. Long stride jumping – Length (forward leaps or bounds)

Chapter 5 - Overspeed/Assistance Training
1. Bungee Cord Corey Sheman-Steve Castner-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski Dmitry Molotchev
2. Athletic Republic Hockey Treadmill www.athleticrepublic.com 888-226-3278
3. Woodway Treadmill www.woodway.com 800-966-3929
4. Endless Ice www.endlessice.com 408-690-5351
5. Blazing Thunder blazingthunder@nnymail.com

Chapter 6 - Speed & Top Speed
1. Stride Rate(quickness) – Metronome Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
2. Butterfly drill – fast down the middle Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
3. Chase the rabbit Dylan Howatt- Shane Callahan-RJ Sciarrone

Chapter 7 - Testing Speed www.sportsradargun.com 352-563-5979
1. Radar Gun - Goal line to BL – Corey Sheman-Steve Castner-Shane Callahan-RJ Sciarrone-Cory Gurski
2. Radar Gun - Goal line to Far BL Corey Sheman-Steve Castner-Shane Callahan-RJ Sciarrone-Cory Gurski
3. Radar Gun - Around rink Corey Sheman-Steve Castner-Shane Callahan-RJ Sciarrone-Cory Gurski
4. Sportsquest www.sport-quest.com
5. Next test www.nexttesting.com 608-829-2900
6. Newtest www.newtest.com +358 8 571 1750
7. NHL Fastest Skaters

Chapter 8 - SKATING WITH THE PUCK
1. Long Stride - 1 hand push
2. Long Stride - 2 hand push
3. Long Stride - Leg to leg
4. Crossovers - Cup stick blade - Hands inside
5. Crossovers - Cup stick blade - Hands outside
6. Crossovers - Side to side with puck
7. Crossovers - Dribble
8. Tight Turns - Hands inside
9. Tight Turns - Hands outside

Conclusion
Sponsors
Credits



DVD 6 – Acceleration Starts & Stops

DVD Highlights
Introduction

Chapter 1 - Biomechanics/stretching
1. Hip stretch
2. Getting arrested
3. Board Hops
4. Penguin Walk - Flat of blade – stepping slowly
5. Penguin Walk - Flat of blade – walking
6. Penguin Walk - Flat of blade - running
7. Penguin Walk - on ball of foot - walking
8. Penguin Walk - on ball of foot – running
9. Penguin hops - on ball of foot – running - high knee lifts *KEY TECHNIQUE
10. Forward Dives Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
11. Starting Analysis - line ice markings Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski Mike Ansell Karl Taylor

Chapter 2 – Technique

Section A – V-Start
1. Front Start/V-Starts/Hockey Start
2. Front Start/V-Starts/Hockey Start - to all lines
3. V-start with gloves on the ice
4. V-Starts - every three steps in a straight line
5. V-Starts – at an angle - zig zag down the ice *KEY TECHNIQUE
6. Stop, crossover backwards, V-start - at lines
7. Stop, crossover backwards once each way - V-start - at lines
8. Ball Drops Andrew Campbell
9. V-start with sticks on ice Steve Castner-Brian Hurlimann-Shane Callahan-Cory Gurski
10. Quick Start RACK Dylan Howatt-Corey Sheman-Steve Castner- Shane Callahan-RJ Sciarrone-Cory Gurski
11. Quick Start Rack – V-start Dan Players
12. Front start with step back option instead of fwd step
13. Rack with no stepping zone GFX Dylan Howatt-Corey Sheman-Steve Castner- Shane Callahan-RJ Sciarrone-Cory Gurski

Section B – Crossover start
14. Crossover start – from stop and start - back and forth in place *KEY TECHNIQUE
15. Crossover start -side start – go down then take off
16. Crossover start against the wall – 1st step hands on wall – ft in straight line Dylan Howatt-Steve Castner- Shane Callahan-RJ Sciarrone
17. Crossover - side start with sticks on ice Steve Castner-Brian Hurlimann- Shane Callahan-RJ Sciarrone
18. Crossover - side start with Quick Start Rack Corey Sheman-Steve Castner- Shane Callahan-Cory Gurski
19. Different ways to STOP and side start = turn fwd, turn bkwd, straight
20. Lightning Drill – Crossover Start Karl Taylor

Section C – Open Hip start
22. Open Hip start
23. Open Hip with sticks on ice Steve Castner-Brian Hurlimann- Shane Callahan-RJ Sciarrone
24. Open hip lightning *KEY TECHNIQUE

Section D – T or L start
25. T-start
26. L-start – A page should come up = For more information on the T & L start refer to David Roy and www.edgeofexcellence.com
27. Thrust and glide start

Section E - Starting on a Turn
27. Forwards TURN and crossover start
28. Backwards TURN and crossover start
39. Backwards TURN and open hip start

Section F – Moving starts
30. Moving start with a crossover *KEY TECHNIQUE
31. Moving V-start
32. Moving start off the bench – out of the door
33. Moving start off the bench - over boards

Chapter 3 - Strength & Resistance
1. Pushing another player facing you - Slow strong deliberate Brendon Rothfuss
2. Pushing another player facing you - Fast powerful *KEY TECHNIQUE Brendon Rothfuss
3. Pushing another player with back facing you Dylan Howatt-RJ Sciarrone
4. Pulling another player - one knee Corey Sheman-Shane Callahan
5. Pulling another player - both knees Dylan Howatt-RJ Sciarrone
6. Pulling another player - sitting down Brendon Rothfuss
7. Pulling another player - laying down Brendon Rothfuss
8. Pulling another player - 2 foot snowplow Brendon Rothfuss
9. Pulling another player - 2 foot hockey stop Brendon Rothfuss
10. Pulling another player – skiing Brendon Rothfuss
11. Pulling another player - ski-jumping *KEY TECHNIQUE Brendon Rothfuss
12. Pushing another player with forward crossovers Brendon Rothfuss
13. Crossover start - push another player from side Karl Taylor
14. Crossover stop
15. Pushing sideways – slideboard – full ice
16. Start Ramp – Front/V-start Dylan Howatt-Shane Callahan -RJ Sciarrone www.coldrushhockey.com
17. Start Ramp – Crossover/Side Start Dylan Howatt-Shane Callahan -RJ Sciarrone
18. Total Hockey Ramp – GFX www.totalhockeyusa.com 877-511-6699
19. Tire wrestling Steve Castner-Cory Gurski
20. Russian knee-ups – in place/moving slow/moving fast
21. Russian knee-ups - Foot on Puck Dmitry Molotchev
22. Leg Harness Karl Taylor


Chapter 4 - Power/Plyometrics
1. Let-go’s V-starts Brendon Rothfuss www.speedstertraining.com 800-538-7786
2. Let-go’s - Side-starts Brendon Rothfuss
3. Jumping in place
4. Jumping moving - Height
5. Jumping moving – width *KEY TECHNIQUE
6. Jumping moving – length
7. Ankle snaps
8. Side jumps
9. Long jumps
10. Skater jumps in place with quick starts - on lines

Chapter 5 - Overspeed/Assistance www.speedstertraining.com 800-538-7786
1. Bungie cord V-start *KEY TECHNIQUE Brendon Rothfuss Dmitry Molotchev
2. Bungie cord crossover-start Brendon Rothfuss
3. Bungie cord Open hip start Brendon Rothfuss
4. Bungie cord backwards to forwards starts Brendon Rothfuss

Chapter 6 - Conditioning
1. Side start or Crossover start – on lines – lightning drill Karl Taylor
2. Side start or Crossover start – progressive *KEY TECHNIQUE Corey Sheman-Shane Callahan
3. Mountain – suicide - 45 second drill Brendon Rothfuss
4. Mountain – suicide - 60 second drill Corey Sheman-Steve Castner- Shane Callahan-RJ Sciarrone-Cory Gurski

Chapter 7 - Backwards quick starts

Section A - From a Standing position
1. Backwards Toe push start
2. Backwards Crossover Start – one or two *KEY TECHNIQUE
3. Crossover once each way
4. Pivot Forwards start to pivot backwards

Section B - From a Backward moving position with a stop
5. Snow plow start
6. 1-leg inside edge right & left foot
7. 2 foot hockey stop crossover start *KEY TECHNIQUE
8. 2 foot hockey stop open hip start

Section C - From a Backward moving position without a stop
9. Open hip without a crossover start *KEY TECHNIQUE
10. Open hip into a crossover start

Chapter 8 - Stopping

Section A – Learning how to stop
1. Push and slide foot in place – Making snow
2. Push and slide moving
3. Stopping Technique – release pressure – turn & slide

Section B – Hockey Stops
4. 1 foot snow plow right and left foot
5. 2 foot snow plow
6. Right and left inside edge stop
7. Right and left outside edge stop
8. 2 foot glide stop right and left
9. 2 foot hockey stop/parallel stop right and left *KEY TECHNIQUE
10. 2 foot turn stop with feet spread apart right & left
11. 2 foot stop drag back leg for wide base
12. Stop in a box = Stopping quickness Steve Castner-Brian Hurlimann- Shane Callahan-Cory Gurski
13. Stoping meter = how short or how far you can stop Dylan Howatt-Corey Sheman-Zack Lamb- RJ Sciarrone
14. James long slide James Sullivan
15. James slide stop on knee down James Sullivan

Section C – Backwards Stops
16. Backwards snow plow
17. Bkwds right & left inside edge stop
18. Bkwds right & left outside edge stop
19. Bkwds 2 foot hockey stop/parallel stop right & left *KEY TECHNIQUE
14. Bkwds 2 foot turn stop with feet spread apart right & left

Conclusion
Sponsors
Credits




DVD 7 – Agilty for Hockey Skating

DVD Highlights
Introduction

Chapter 1 - Tight Turns
1. Glide turns
2. Heel cuts Russian version
3. Tight Turn 180 - weight 60/40
4. Tight Turn 180 - with heel turned out stop cross quick start
5. Tight turns in place *KEY TECHNIQUE
6. Tight Turns Sticks and Gloves
7. Tight turns on lines
8. Tight turn test Cory Gurski
9. Tight turns 4 cones inside the circle
10. Tight turns 4 cones outside the circle
11. Tight turns 8 cones figure 8 around the circle
12. Glide Turn on cones
13. Cones zig zag slolam
14. Russian turn variation on cones
15. Cones zig zag inside out
16. Tight Turns tag around stick Dylan Howatt
17. Peanut tight turn drill Karl Taylor
18. Tight Turns 360
19. Stop & Spin 360 – Bobby Orr Move
20. Tight turns 360 Jump over lines
21. Tight turns 360 Jump over cones James Sullivan

Chapter 2 - Mirror Drills
1. Follow the leader without puck Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
2. Follow the leader with puck Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
3. Follow the leader tag Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
4. Agility Strap – 1 on 1 forward verse defenseman MikeAnsell Karl Taylor www.Cold RushHockey.com
5. Agility Strap – 1 on 1 Side to Side – crossovers only
6. Agility Strap – 1 on 1 side to side with crossover and forward skating
7. Agility Strap – www.TwistConditioning.ca – Skate All over
8. Mirror partner side to side *KEY TECHNIQUE Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
9. Mirror partner front to back
10. Mirror partner side to side and front to back Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
11. 4-way Mirror coach *KEY TECHNIQUE Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
12. 4-way Mirror coach - with knee-drop Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
13. 4-way Mirror coach - with roll-over Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
14. 4-way dot drill
15. X Pattern
16. Star Pattern

Chapter 3 - Lateral Agility
1. Lateral crossover short and quick
2. Lateral crossover long and far
3. Crossover stop forwards - 2 crossovers each way
4. Crossover stop forwards - 1 crossover each way
5. Crossover stop backwards - 2 crossovers each way *KEY TECHNIQUE
6. Crossover stop backwards - 1 crossover each way *KEY TECHNIQUE
7. Mirror 1-on-1 with stops *KEY TECHNIQUE Cory Gurski Shane Callahan
8. Mirror 1-on-1 skating Shane Callahan
9. Side Crossover steps followed by fwd crossovers
10. Mushroom cloud - side step crossovers
11. Side jumps fwd inside edge w/crossovers
12. Side jumps back outside edge w/back crossovers
13. Power side jumps followed by back crossovers
14. Side step forward crossovers
15. Backwards side step crossovers
16. Step crossovers followed by fwd figure 8 crossovers
17. Step crossovers followed by bkwd figure 8 crossovers
18. Sumo pushing contest Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
19. Protect the dot Stanley Cup challenge Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
20. Protect the dot without sticks without pucks Dylan Howatt- Zack Lamb
21. Protect the dot without sticks with pucks Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
22. Protect the dot with sticks without pucks Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
23. Protect the dot with sticks with pucks Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
24. Protect the crease from the corner – Behind Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
25. Protect the crease from the face-off circle Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
26. Protect the crease from the blue line only no video clip
27. 2-on-2 tap *KEY TECHNIQUE Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
28. Circle Drill Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
29. Blocking out in front of the Net Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski Dan Hurlimann

Chapter 4 - Gap Control
1. Forward to backwards zig zag Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
2. Fwds to bkwds zig zag while mirroring another player *KEY TECHNIQUE Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
3. Forwards to backwards in defensive zone Dylan Howatt- Zack Lamb-RJ Sciarrone-Cory Gurski
4. Forwards to backwards length of ice Dylan Howatt- Zack Lamb-RJ Sciarrone-Cory Gurski
5. Forwards to backwards crossover quick V-start
6. Forwards to backwards crossover each way quick start
7. Forwards to backwards figure 8 around gloves
8. Fwd to backwards around cones without shooting Dylan Howatt- Zack Lamb-RJ Sciarrone-Dan Hurlimann
9. Fwds to bkwds around cones with shooting down the middle
10. Gap Control around in circle Dylan Howatt
11. Gap control 1-on-1 without pucks Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
12. Fwd to bkwd half circle back & forth
13. Fwd to bkwds top speed
14. Forwards to backwards once around circles Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
15. Forwards to backwards twice around circles *KEY TECHNIQUE Dylan Howatt- Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
16. Competitive skating backwards to forwards race Dylan Howatt- Zack Lamb-Shane Callahan-Cory Gurski
17. Competitive skating forwards to backwards race Dylan Howatt- Zack Lamb-Shane Callahan-Cory Gurski
18. Competitive skating backwards to forwards race with snow plow or side stop Dylan Howatt- Zack Lamb-Shane Callahan-Cory Gurski
19. Competitive skating backwards to forwards race 2x’s with side stop Dylan Howatt- Zack Lamb-Shane Callahan-Cory Gurski
20. Competitive skating backwards to forwards race 2x’s with Snow Plow Dylan Howatt- Zack Lamb-Shane Callahan-Cory Gurski
21. Fwds to Bkwds snowplow start progressive Dylan Howatt- Zack Lamb-Shane Callahan-Cory Gurski
22. Fwds to Bkwds side stop start progressive Dylan Howatt- Zack Lamb-Shane Callahan-Cory Gurski

Chapter 5 - Steering, Angling, Pressure & Contain Skating
1. Scooter push with stick position and passing shield with skates Zack Lamb
2. Steering explained with stick position and passing wall *KEY TECHNIQUE Dylan Howatt
3. 1-foot snow plow into boards Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
4. Spoke drill with 1-foot snow plow
5. 1-foot snow plow explained *KEY TECHNIQUE

Chapter 6 - Pivoting

Section A – Pivoting Techniques
1. Open Hip Stretch -against boards
2. 2-foot jump 180 degrees - forwards and backward
3. One foot forward to backward spread eagle jumps
4. Spread eagle jumps around the circle
5. Spread Eagle Chase around stick Dylan Howatt
6. Spread eagle - half-circle hold each side
7. Spread eagle - half-circle jumps - forwards, backwards, forwards *KEY TECHNIQUE
8. Spread eagle straight line Dmitry Molotchev
9. Open hip pivot - forward to backward - Not a Mohawk
10. Open hip pivot repeat as fast as you can – straight line
11. Open hip pivot repeat as fast as you can – around circle fast
12. Open hip pivot plyometric Fwd to Bkwd Jump Turn
13. Lateral bkwds to fwds w a crossover Brendon Rothfuss
14. Lateral bkwds to fwds open hip w/o a crossover Brendon Rothfuss
15. Lateral bkwds to fwds crossover to body check Brendon Rothfuss
16. 360-degree turns - one, two, crossover, four
17. Turns facing the center ice
18. Forwards, backwards, crossover pivot with 2 pushes
19. Forwards, backwards, crossover pivot in a zig zag with only one push – *KEY TECHNIQUE
20. Bkwds 1 foot pivots 180 turn fwd then bkwds - Figure skating technique
21. Bkwds 1 foot pivots 180 turn one way then the other way – Figure skating technique
22. 1 Foot pivots around end - Figure skating technique

Section B – Pivoting Drills
1. Open out Drill option 1 – GFX Dylan Howatt- Shane Callahan- Cory Gurski
2. Open out Drill option 2 w/crossover steps – GFX Dylan Howatt- Shane Callahan- Cory Gurski
3. Pivot skating drills - 1st option – GFX *KEY TECHNIQUE Dylan Howatt- Shane Callahan- Cory Gurski
4. Pivot skating drills - 2nd option – GFX Shane Callahan-RJ Sciarrone-Cory Gurski
5. Pivot skating drills - 3rd option – GFX Shane Callahan-RJ Sciarrone-Cory Gurski
6. Pivot against player at BL Drill Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski Dan Hurlimann
7. Montreal Drill Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski Dan Hurlimann
8. Pivot Application 1 - GFX
9. Pivot application 2 - GFX
10 Pivot pass shoot Brendon Rothfuss
11. Backwards Start toe push
12. Backwards starts with crossover(s)
13. Stationary start from fwd pivot to bkwds

Chapter 7 - Agility - on-ice quick foot ladder
1. March
2. Run
3. Lateral Step
4. Skip
5. Skip High Knee
6. Skip Quick
7. Crossover Skip
8. V-Skip *KEY TECHNIQUE
9. Waddle Skip *KEY TECHNIQUE
10. Carryocia
11. Carryocia Skip
12. In In Out Iky shuffle

Chapter 8 - SKATING FAKES
1. Fake stop Brendon Rothfuss
2. Fake tight turn – skate one way then the other Brendon Rothfuss
3. Fake tight turn – with head & shoulder Brendon Rothfuss
4. Fake inside edge cut back Brendon Rothfuss
5. Spin-0-rama - spin to outside Brendon Rothfuss
6. Spin-0-rama - Spin to middle Brendon Rothfuss
7. Stop and spin – Bobby Orr Spin *KEY TECHNIQUE Brendon Rothfuss
8. Change of pace - Speed up Brendon Rothfuss
9. Change of pace - Slow down Brendon Rothfuss
10. Change of pace - Slow down speed up Brendon Rothfuss
11. Change of pace – Stop Brendon Rothfuss

Conclusion
Sponsors
Credits




DVD 8 – On-Ice Power or Plyometrics

DVD Highlights
Introduction

Chapter 1 – SQUATS (warm-up)
1. 2-foot squat forwards
2. Leg Stability vs. Instability
3. 2-foot squat Backwards
4. 1-foot squat with leg behind
5. 1-foot squat wtih Knee touch Dmitry Molotchev
6. 1-foot squat with leg in front *KEY TECHNIQUE
7. 1-leg squat with leg behind Backwards
8. 1-leg squat with leg in front Backwards

Chapter 2 - 2 FOOT JUMPS
1. 2-foot squat jumps - Vertical over the lines
2. 2-foot squat jumps - Jump and kick butt
3. 2-foot squat jumps - Jump and cycle legs around
4. 2-foot squat jumps - Lateral jumps in place
5. Lateral jumps ski jumping while moving *KEY TECHNIQUE
6. Lateral jumps ski jumping around a circle
7. 2-foot Russian kicks
8. 2-foot long jumps
9. 2-foot Spread cone jumps = barrel jumping Corey Sheman-Steve Castner-RJ Sciarrone-Cory Gurski
10. 2-foot jump dives Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
11. 2-foot jump turns
12. 2-foot jump over bar stop bk crossover around
13. Jumping jacks - no arm swinging
14. 2-foot squat jumps - in place
15. Backwards 2-foot jumps - Vertical over the lines
16. Backwards - Lateral jumps in place
17. Backwards - Lateral jumps while moving side to side

Chapter 3 - FORWARD EDGE JUMPS
1. 2 foot heel push - jumps
2. Inside edge stride jumps - in place
3. Inside edge stride jumps - Height
4. Inside edge stride jumps – Width *KEY TECHNIQUE
5. Inside edge stride jumps – Length *KEY TECHNIQUE
6. Hurdle Jumps
7. Outside edge crossover stride jumps - in place
8. Outside edge crossover stride jumps - Height
9. Outside edge crossover stride jumps – Width *KEY TECHNIQUE
10. Crossover Jumps from side
11. 1-leg lateral hop or side jump
12. 1-leg hops - Over the stick in place
13. 1-leg hops - Moving for speed
14. 1-leg hops – width *KEY TECHNIQUE
15. 1-leg hops – height - Over boarder patrol
16. 1-leg hops over mini-hurdles

Chapter 4 - BACKWARDS EDGE JUMPS
1. Backwards - 2 foot toe push - jumps
2. Inside edge stride jumps - in place
3. Backwards - Inside edge stride jumps - Height
4. Backwards - Inside edge stride jumps – Width *KEY TECHNIQUE
5. Outside edge crossover stride jumps in place
6. Backwards - Outside edge crossover stride jumps – quick
7. Backwards - Outside edge crossover stride jumps – Width *KEY TECHNIQUE
8. 1-leg hop lateral - over the stick in place
9. Backwards 1-leg hops moving *KEY TECHNIQUE
10. Backwards 1-leg hops – height - Over boarder patrol

Chapter 5 - FORWARDS STRIDE JUMPS
1. Stride squat jump
2. Forward lunge jump and switch *KEY TECHNIQUE
3. Ankle Snaps
4. Side Jumps
5. Long stride jumping – Height
6. Long stride jumping – Width *KEY TECHNIQUE
7. Long stride jumping – Length *KEY TECHNIQUE

Chapter 6 - ACCELERATION JUMPS
1. 2-foot jump dives Dylan Howatt-Corey Sheman-Steve Castner-Brian Hurlimann-Zack Lamb-Shane Callahan-RJ Sciarrone-Cory Gurski
2. Board Hops
3. Getting arrested
4. Penguin hops running
5. Let-go’s V-starts *KEY TECHNIQUE Brendon Rothfuss 800-538-7786
6. Let-go’s - Side-starts Brendon Rothfuss www.speedstertraining.com
7. Inside edge stride jumps - in place
8. Inside edge stride jumps - Height
9. Inside edge stride jumps – Width *KEY TECHNIQUE
10. Inside edge stride jumps – Length *KEY TECHNIQUE
11. Ankle Snaps
12. Side Jumps
13. 2-foot long jumps
14. Skater Jumps with quick starts

Chapter 7 - AGILITY JUMPS
1. 2-foot jump turns
2. 2-foot jump over bar stop bk crossover around
3. Spread eagle jumps around the circle
4. Spread Eagle Chase around stick Dylan Howatt
5. Spread eagle - half-circle hold each side
6. Spread eagle - half-circle jumps - forwards, backwards, forwards *KEY TECHNIQUE
7. Vertical jump testing

Chapter 8 - STRETCHING/Flexibilty

Section A - Dynamic or Moving Stretches
1. Stride stretch - behind
2. Stride stretch - side
3. Groin wide legs bend down touch ice hold
4. Groin stretch going bkwards
5. Hip flexor toe down in ice
6. Stick down to toes
7. Stick behind ankles hold
8. Knee up turn out hip flexor
9. Knee to chest hold
10. Stick on shoulders twist
11. Stick behind back twist
12. Leg kicks in front
13. Leg kicks to the side

Section B - Static or Sitting on-ice stretches
11. Quad stretch - sit on bent knees
12. Groin - open hip
13. Groin - one leg out – swing leg
14. Groin - one leg out head down to knee
15. Hamstring - one leg out head down to knee - toe up
16. Glute - bend one knee pike
17. Back - both legs over head
18. Back - both legs over one shoulder
19. One leg cross twist w/opposite elbow to knee
20. Lay on back swing other leg over to arm
21. Hamstring - touch toes
22. PNF - partner push Dave Hart
Section C - Board Stretches
23. Open Hip
24. Groin - One leg up
25. Hamstring - One leg up - toe up
26. Quad

SKATE SHARPENING www.maximumedge.ca
Pro Fitting/Equipment how to maxedge@mnsi.net

Conclusion
Sponsors
Credits




DVD 9 – Dryland Training for Hockey Skating Vol. 1

DVD Highlights
Introduction

CHAPTER 1 – Hockey Skating TECHNIQUE Exercises

Section A – Skating Technique & Flexibility
1. Board Strides - straight back, 45, 90
2. Open hip squats
3. Hip rotations over a hurdle
4. Hip rotations over multiple hurdles

Section B - Gliding Discs
1. Side step www.savvierfitness.com 800-514-6503
2. Stride Lunges - straight back/45/side and forward
3. Stride lift leg off disc
4. Stride lift leg off disc squat
5. Stride back lunge pull leg up
6. Stride out circle around
7. Slide both legs out - groin
8. Cross country skiing
9. Crossover Push under
10. Push-up slide one leg out to the side - then cross under
11. Push-up pull in with legs straight
12. Push-up pull in legs knees bent
13. Sitting heels on disc lift pelvis slide out and back - hamstring
14. On knees hands on disc slide out and back - Core
15. Push-up side hands out to side and at angles

Section C - Slideboards
-Introduction and Slideboard companies
1. Professional Slideboards www.pro-slideboards.com 800-666-9198
2. Fitter Slideboards www.fitter1.com 800-fitter1
3. Ultra Slideboard www.ultraslide.com 847-480-1366
4. G1 Slide 10 ft. www.goalerone.com 877-577-1569
5. G1 Extreme www.goalerone.com 877-577-1569
6. Extreme Training Slider - Lumar products www.ultimatehockeyblade.com 819-923-1477
7. Hockey Heat www.hockeyimpact.com Norm Lacombe Norm@hockeyimpact.com
8. Knee bend – strength - stride length - frequency – plyometrics - conditioning
9. Technique - arm swing
10. W/gloves and sticks
11. Technique - forward or backwards
12. Technique - whole foot push - toe push
13. Athletic stance - no or minimal recovery
14. Stride Recovery feet together
15. Stride Recovery foot behind
16. Stride Recovery foot in front
17. Short quick
18. Long strides
19. Duration 30 4.5 feet
20. Duration 30 6.5 feet
21. Duration 45 7.5 feet
22. Duration 60 10 feet
23. How to train on the slideboard
24. Skate under a bar
25. Speed skating strides
26. Plyoball throwing RJ Sciarrone– Dans Players
27. Leg harness
28. Sidewinder Bungie
29. Crossovers on slideboard
30. Crossovers without polls
31. Slide board with skates on – 4.5ft
32. Slide board with skates on – 5.5ft
33. Slide board with skates on – 6.5ft
34. Slide board with skates on – 7.5ft
35. Stationary skating without skates - bk/45/90
36. Stationary crossovers with push under
37. Stationary skating with skates - bk/45/90
38. Stationary crossovers with push under
39. One leg slide hops
40. Skiing - Lunges
41. Skiing - hip flexors
42. Groin pulls - adductors (abduction & adduction)
43. Push legs out raise weight plate up
44. Same with lateral dumbell raises shoulders
45. Knee ups - hip flexors
46. Knee ups - crossovers
47. Bosu ball with 1 knee slide leg out
48. Push-up side step
49. Push-up pull knees in to chest inside arms
50. Push-up pull knees in outside arms
51. Push-up pull knees in out and around
52. Push-up pull 1 knee in other leg in air
53. Push-up pull knees in/out legs out to the side and lift one leg in air
54. Pike up and back legs out and back
55. Push-up pike swing legs side to side
56. Lay on back hips up pull legs in – hamstrings

Section D - Plastic Ice
1. Super Glide - Synthetic Ice www.syntheticiceusa.com 585-315-8703
2. E-Z Glide www.coldproducts.com 864-232-2591
3. Viking Ice www.vikingice.com 800-698-6036
4. Kwik Rink www.kwikrink.com 888-275-2345

Section E - Starting Ramps
1. Quick Start Ramp www.coldrushhockey.com – Wesbster Players
-V-starts – Wesbster Players
-Crossover starts – Wesbster Players
2. Total Hockey Ramp – www.totalhockeyusa.com 877-511-6699
3. SkateSIM - Skate simulator - Acadia University Skating Simulator SkateSIM leigh.huestis@acadiau.ca

Section F - TREADMILLS
1. Atheltic Republic Hockey Treadmill www.athleticrepublic.com 888-275-2345
2. Woodway www.woodway.com 800-966-3929
3. Endless Ice www.Endlessice.com 408-690-5351
4. Blazing Thunder blazingthunder@nnymail.com
5. Roller Treadmill - Bosön Swedish National Training Center
6. Fly Wheel www.checkmarkhockey.com 612-229-1266

Section G - Roller blades
1. Problems with rollerblades - lack of knee bend - wheel slip - limited
2. Used for staking technique
3. Used for starting
3. Up hill training conditioning
4. Up hill with leg harness
5. Leg Harness flat skating

CHAPTER 2 - Hockey Skating STRENGTH/RESISTANCE Exercises

Section A – Strength Exercises
1. Sprint up arena stands
2. Wall sits
3. Buddy wall sits – Brendan Rothfuss
4. Forward lunges
5. Sideways lunges
6. Crossover lunge - toe turned in
7. 4 spot lunges
8. Speed skater lunges in place
9. Speed skater lunges moving
10. Step out lunge twist plyo ball
11. Forwards Step-ups
12. Sideways Step-ups
13. Crossover Step-ups
14. Lateral bench step ups
15. Lateral bench crossover step ups
16. Crossovers tow rope - Jeff Bok
17. Incline crossovers
18. Incline start
19. Incline sprint - stride length
20. Weight belt – Ankle weights – Weight shorts – Weight sand bag www.alphadogsports.com 866-944-6042
21. Thigh Weights – www.speedtrainers.com 888-419-0074

Section B - Squats
1. 2 foot squat - bar
2. Split squat
3. 1 foot split squat with back leg on stab ball at 40 degree angle
4. One leg squats - foot on ground
5. One leg squats - foot behind
6. One leg squats on box - leg in front
7. One leg squats on ground leg in front
8. SKINNER SQUAT RECORD 480 - 528LBS!!!! ¬


CONTINUED ON DVD 10
DVD 10



Section C - Bungie Cord Resistance
1. Leg Trainer Bungie - Hockey Shot www.hockeyshot.com 506-852-4094
2. Bungie cord resistance www.speedstertraining.com 800-538-7786
3. Parachute resistance - Brendan Rothfuss
4. Leg Harness

Section D - SpeedTraxx Skating Machine
1. Stride pushing straight back
2. Stride pushing at a 15 degree angle
3. Stride pushing at a 30 degree angle
4. Stride pushing at a 45 degree angle
5. Stride pushing at a 60 degree angle
6. Stride pushing at a 90 degree angle
7. Crossover stride
8. Striding with heavy weight
9. Striding with floating weight stack

Section E – PowerSkater www.powerskater.com 260-672-1700
1. Forward strides - Cort Bulloch
2. One leg strides - Cort Bulloch
3. Backward Push under - Cort Bulloch
4. Forward under - Cort Bulloch
5. Knee Extension - Cort Bulloch
6. Knee Flexion - Cort Bulloch
7. Ab/Adductions - Cort Bulloch
8. Hip Flexor - Cort Bulloch
9. Lateral Strides - Cort Bulloch
10. Abs - Cort Bulloch
11. Single Strider www.powerskater.com 260-672-1700 - Cort Bulloch

Section F - Hockey Skating Machines - Resistance
1. Skiers Edge www.skiersedge.com 800-225-9669
2. Nautilus Skate Machine – www.nautilus.com 800-675-0171
3. Hydrolic Skate Machine
4. Bromsman Squat Machine - Bosön Swedish National Training Center
5. VERT – www.vertinc.com 888-460-8378 www.edgeofexcellence.com 250-979-7440

CHAPTER 3 – Hockey Skating CORE STRENGTH TRAINING Exercises
1. Standing twist warm-up
2. Standing plyo ball twist - Jeff Bok
3. Standing twist the stick
4. Laying down leg twist
5. Lower leg throws - Jeff Bok
6. Upper crunches
7. Crunch toss to chest - Jeff Bok
8. Crunch twist - Jeff Bok
9. Overhead crunch toss - Jeff Bok
10. Seated side throws across body - Jeff Bok
11. Standing plyo ball toss across body - standing - Jeff Bok

CHAPTER 4 – Hockey Skating BALANCE exercises

Section A - Balance Boards
1. Balance board front to back
2. VooDoo Balance board
3. Extreme balance board
4. Squat on extreme balance board
5. Jump onto extreme balance board - coach hold level until jump - Jeff Bok
6. Balance one foot fwds - Extreme bal board
7. Balance one foot Sideways - Extreme bal board
8. Wobble Disk
9. Balance on tennis balls

Section B - Stability Ball Squats & Core
1. 1 leg at an angle
2. Stability ball & Bosu ball
3. Stability ball bridge with ball throws - Jeff Bok
4. One hand ball throws across body - Jeff Bok
5. Stability ball pushes - Jeff Bok
6. Stability ball pushes with eyes closed - Jeff Bok
7. 1 leg Stability ball pushes - eyes closed - Jeff Bok
8. Single leg ball rotations
9. Stability ball leg pulls - hamstrings
10. Single leg pulls – hamstrings
11. Balance on stability ball on hands & knees
12. Balance on stability ball on knees
13. Balance on stability ball on knees - twist plyo ball
14. Balance Stand on ball - Jeff Bok

Section C - Bosu Ball - Balance/strength/core/quickness www.TwistConditioning.ca
1. On ball rock fwd-bkwd & side to side
2. Squat
3. 2 foot squat and jump hold
4. 2 foot jump up and down rapidly
5. V start squats
6. V start hops & jumps
7. From side 2 foot jump up hold
8. From side 2 foot jump on off quickly
9. 3 way jumps
10. 1 ft on ball squat with toe touch
11. 1 ft on ball squat with no toe touch
12. 1 ft balance stride out
13. Forward Lunge on
14. 45 lunge on
15. Side lunge on
16. 45 in front open hip lunge back
17. Side crossover lunge on
18. Iky Shuffle - up up down down
19. Side crossover plant
20. Push up wide feet
21. Push up narrow feet
22. Push up 1 ft lift leg
23. Push up switch hands side to side
24. Core pass plyo ball across body - RJ Sciarrone

CHAPTER 5 - SAQ - SPEED, AGILITY & QUICKNESS
1. Agility dot drill = Plyorobics
2. Shuttle runs - Jeff Bok
3. High Knee lifts - Jeff Bok
4. Ball drops - Jeff Bok
5. Agility straps - - Jeff Bok
6. Side strike
a. Achillies stretch
b. Step and plant
c. One two step up
d. One two step back
e. Forward split jump
f. Sideways one two out
g. Iky shuffle = one two out fast
h. One two crossover
I. Jump on off
J. Jump on off fast
k. Hop on off - one leg
l. Side jumps - like skiing twist not sideways
m. Side jump middle side jump
n. Side jump middle middle side jump
7. Crossover line - quick & wide
8. Stop sign
9. Quick foot ladder www.TwistConditioning.ca
a. Lateral Shuffle
b. Run
c. Run-out
d. Run-in
e. Skip with knee high lifts
f. Skip – low & quick
g. V-Skip
h. Waddle Skip
i. Crossovers Serpentine
j. Crossover Skip
k. Carryocia
l. Carryocia skip
m. Two-in two-out(side)
n. Out-out-in(side)
o. In-In-Out(Iky Shuffle)
p. Iky shuffle wide
q. Iky Shuffle on the side
r. Bunny hops 2 feet
s. Bunny hops 1 foot
t. Side bunny hops 2 feet
u. Side bunny hops 1 foot
v. 2 foot slalom
w. 1 foot zig zag

CHAPTER 6 – Hockey Skating PLYOMETRICS/POWER Exercises

Section A - Low impact - 4 square
1. 2 Feet 1-2
2. Right & left 1-2
3. 2 Feet 1-4
4. Right & left 1-4
5. 2 Feet 1-3
6. Right & left 1-3
7. 2 Feet 2-4
8. Right & left 2-4
9. Switch feet forwards
10. Switch feet sideways crossing
11. 2 Feet 1-2-3-4
12. 2 Feet 1-4-3-2
13. 2 Feet 1-2-3-4-5-6-7-8

Section B - Jumping Rope
1. Stutter step
2. 2foot low jumps quick
3. Once right, once left - running
4. Twice on the right, twice on the left
5. Right foot 25 times
6. Left foot 25 times
7. Crossing forwards
8. Backwards stutter step
9. Backwards 2 feet every step
10. Backwards running
11. Backwards twice right, twice left
12. Backwards one foot
13. Running and crossing
14. Jogging and/or running
15. High jump – double swing

Section C - High Impact Plyos
1. 2 foot squat jump
2. Jump up arena stands
3. 2 Foot side jumps in place 10x’s
4. 2 foot jumps moving
5. 2 foot jumps over hockey bag
6. 2 foot jumps over bar side to side
7. 2 foot jumps up hill
8. 2 foot jumps up hill - zig zag
9. 1 Foot side jumps in place 10x’s
10. Skater jumps - in place - with leg out to side
11. Skater jumps - in place - with leg behind
12. Skater jumps - hold
13. Skater jumps - hop hop same leg Jump
14. Stride Jumps moving 20x’s
15. Stride jumps up hill
16. Crossover jumps in place 10x’s
17. Crossover jumps moving 20x’s
18. Crossover jumps up stands
19. Right leg hops moving 20x’s
20. Left leg hops moving 20x’s
21. Frog Jumps
22. 2 foot forward jumps arms outside touch ground
23. Heiden Jumps 2 foot bunny hops w/arm swing 1 explosive jump high
24. Vertical Jump Test
25. Vertical Jumps
26. Long Jumps with V-position
27. Calf Jumps
28. One leg squat jumps - back foot on bench or box
29. One leg squat jumps - back foot on ball
30. One leg squat jumps - balance
31. Crossover jumps with hurdles and mini hurdles
32. 2 foot side jumps over mini-hurdles - 2 down & 1 back
33. Depth Jumps
a. Step off squat up
b. Step off Jump up
c. Step off Jump up and sprint forward
34. Box Strides

Section D - PLYO MACHINES
1. World Cup Plyometric Power by Skiers Edge – MISSING CLIP www.skiersedge.com 800-225-9669
2. Russian plyo box
a. 2 foot jump
b. Skater jumps
c. Crossover Jumps
d. 1 leg side to side
3. Power Plyos by Powering Athletics www.powerskater.com 260-672-1700
a. 12" - 18" - 30" Jump - Cort Bulloch
b. Multiple box jumps - Cort Bulloch
c. Lateral Step threw - Cort Bulloch
d. Skater Jumps - Cort Bulloch
e. 12" Step ups - Cort Bulloch
f. 18” Step ups - Cort Bulloch
g. Scissor Jumps - Cort Bulloch
h. Squat Jump - Cort Bulloch
j. Squats on Bosu Ball w/ cords - Cort Bulloch
k. 1 leg Squats on Bosu Ball w/ cords - Cort Bulloch
l. Russian Box Lateral Jumps - Cort Bulloch
m. Russian Box Lateral Jumps with plyo ball throws - Cort Bulloch
n. Lateral Quick feet shuffle - Cort Bulloch
o. Angle Lunge - Cort Bulloch
q. Angle Lunge with plyo ball twists - Cort Bulloch
r. Scissor Jump on Russian Box - Cort Bulloch
s. Scissor Jump on V angle Box - Cort Bulloch

CHAPTER 7 – Hockey Skating OVERSPEED Exercises
1. Bungie cord resistance www.speedstertraining.com 800-538-7786 - Jeff Bok - Brendan Rothfuss
2. Bungie cord overspeed www.speedstertraining.com 800-538-7786 - Jeff Bok - Brendan Rothfuss
3. Let go's
a. Front start www.speedstertraining.com 800-538-7786 - Jeff Bok
b. Crossover Start rt - Jeff Bok
c. Crossover Start lt - Jeff Bok
4. Running Downhill
5. Pull by car
6. Sprintmaster MISSING VOICE
7. Treadmill - Endless Ice www.Endlessice.com 408-690-5351
8. Swedish Sling Shot
9. High speed cycling

CHAPTER 8 – Hockey Skating CONDITIONING Exercises
1. Step-ups 2 minutes - Asher Finsley
2. Endurance runs - Asher Finsley
3. Sprints 25
4. Sprints 50
5. Sprints 100
6. Bicycle
7. Running the stands - Muscle Endurance - Asher Finsley
8. Wall-sits with Shuttle Runs
9. Anaerobic and aerobic
10. Polar Heart Rate Monitor - www.polar.fi +358.40.5221.144

Conclusion
Sponsors
Credits