The Snow Cone drill By Robby Glantz Director, Robby Glantz International Power Skating

Size: px
Start display at page:

Download "The Snow Cone drill By Robby Glantz Director, Robby Glantz International Power Skating"

Transcription

1 A coaching manual and/or playbook for youth ice-hockey describing the strategies, tactics, plays and drills used in teaching a system utilizing Russian Hybrid Forechecking (aka 2-1-2). by: Keith L. Kloock

2 Skating Skills Robby Glantz, power skating coach for the Los Angeles Kings, Swedish champions Malmö, and the German National Teams, conducts skating programs throughout North America and Europe. The Snow Cone drill By Robby Glantz Director, Robby Glantz International Power Skating Working with professional players is always a challenging and rewarding experience. However, in many ways it is the same as working with youth hockey players. The fundamentals we teach for how to skate faster are the same at all skill levels even for those in the professional ranks. Believe it or not, most of the pros I have worked with do not know why they are such gifted skaters, and, in turn, have an incredible desire to learn the fundamentals so they can get even faster. In December, with the Los Angeles Kings at home for most of the month, I had the opportunity to work quite a bit with most of the players on their skating. I also worked recently with the great NHL forward Kirk Muller, during his unfortunate situation with the New York Islanders. The following is a synopsis of one of the drills which I use with pro and youth players alike over and over to improve the forward stride. With repetitious practice, this exercise will really help you with your skating technique. The Snow-Cone Drill Also called Scrape the Toe, Slam the Heels, the Snow-Cone drill is an excellent exercise for the forward stride and is one that should be repeated at the start of every practice. Repetition, combined with proper technique, is the key to improving in any sport and especially in skating. This drill gets its name because you should scrape so much ice with the toe of your skate that it creates what looks like a snow-cone under your body (your feet act as the cone because they come together in the middle). 12

3 Some of the fundamentals which are targeted by this drill include: helping you to bend the knees more; giving you a better understanding of bodyweight transfer; teaching how to get to full extension, and keeping your feet low to the ice. To perform the drill, bend the knees so they are 2 out over the toes of your skates. Start at a slow pace and as you improve do it faster and faster. Begin the drill in the start position, with your heels in and touching, and your toes out, forming what looks like an arrow-tip (we call this the Arrow Position ). Use 100% of your bodyweight, centered over an inside edge, to thrust your pushing foot out to the side to full extension; the other foot is gliding perpendicular to the pushing foot (also to the side), but your hips must remain straight with the direction you are traveling. When you get to full extension, scrape only the toe (last 1-2 ) of your skate all the way back under your body. Be sure to only drag the toe of your skate in the drill as that is where the last push in the forward stride comes from. Scrape the ice with your toe (keep your knee turned outward) all the way back in under your body until you are able to literally click your heels in the middle. If you are unable to scrape ice because your knee and/or toe are turned downward, then you are performing the drill improperly, and are most likely also finishing your push incorrectly when skating. Make sure to hit your heels together in the middle, in the arrow position, with only one skate on the ice, then transfer all your bodyweight to the next push and repeat the drill with the other leg. Continue doing the drill around the ice, and add more tempo as it becomes more comfortable to you. Only an exercise In a game situation, you obviously do not skate around the ice scraping your toes and slamming your heels: this is only an exercise. So why do it in practice? First off, while you do not drag your toe when skating full speed, the toe of the skate should and must stay extremely low to the ice (about a half-inch above). Secondly, while you shouldn t hit your heels in a game, they should return under your body to where they almost touch so you are able to get all your bodyweight on each push. 13

4 Thus, the drill reminds you, among other things, to keep your feet low and how to improve your weight transfer. In essence, it is an excellent, slow, and exaggerated simulation of what the forward stride should look like. Generating Speed with the Puck Robby Glantz Director, Robby Glantz International Power Skating One of the most frequently asked questions that we receive in regards to our Power Skating Program is, do you guys utilize pucks at your camps? My standard answer is in the form of another question, do they use pucks in the game? Of course, then we most definitely use pucks at ALL of our camps! I can only speak for what we do at our Power Skating Schools and Clinics, but I think there is a common misconception about Power Skating and our use of pucks and/or game situation drills. Coming from a hockey background, I always felt (and still feel this way) that there had to be more in the way of simulating game situations and tempo in our training, while still teaching proper techniques for more speed and overall better hockey skating. Therefore, we instituted the more up-tempo, overspeed and resistance drills that I prefer at all of our programs, as well, we show the proper techniques for HOW to perform EVERY skating maneuver we teach, WITH THE PUCK. In this month's article we will focus on these techniques for better skating while carrying the puck. ONE HAND VS. TWO HANDS ON THE STICK THEY ARE BOTH IMPORTANT: Having one hand on the stick allows your arms to free up and stretch more (make sure the stretching motion of the arms is to the front, where you want your speed to go and not across your body or side to side), which in turn, allows your legs to stretch more as well (stretching the legs fully to the side is vital for gaining more speed). However, we also teach how to generate speed with two hands on the stick as well. With two hands on the stick the arm swing will be more side-to-side, but this should not take away from your speed if the hands are kept low (along with the knee bend) down by the knees and stretching in control in a straight across motion. 14

5 Therefore, it is fair to say that they are both vital in hockey and players would be wise not to ignore either. Practice both one hand on the stick (especially when building up speed) and two hands on the stick (especially when you approach the offensive zone). FORWARD STRIDE WITH THE PUCK (ONE HAND ON THE STICK): As I discuss above, try to maintain one hand on the stick when trying to get to top speed in the forward stride with or without the puck. In order to maintain your same speed that you get without the puck, you need to follow a couple of very important techniques that are the same no matter what your level of play: As always you must maintain excellent kneebend, remember to bend the knees to about 2 out over the toes of your skates, with your back straight (try to keep your chest equal with your front or gliding knee, so you do lean slightly forward but with the back straight) and your head up. It is vital that you learn to skate with and without the puck with your head up, so that you can see the play. And remember, that you can not only see the puck with your eyes up (using peripheral vision to see out of the corners of your eyes), but that should be able to feel the puck at the end of your stick as well so there is no need to stare at the puck or the ice. Try to keep your hands above your knees. When your hands get below the knees you will have a tendency to bend too much at the waist which will mess up your forward stride technique by throwing your balance too far forward. Keep your stick (which should be cut below your chin when on skates) in your top hand on the backhand side, with your palms facing directly up to the sky. Keeping the palms up will help to maintain the stick in the proper position, flat on the backhand, throughout. Have the stick stay on the side of you almost a full stick length away from your body, perpendicular to the direction you are traveling, even while your hands stay under your body. This way you are able to push the puck along the side of you, rather than in the middle (when the puck comes to the middle of your body, you will most likely have to straighten up or begin to stickhandle with two hands). 15

6 Naturally, it is impossible to be perfect, so if the puck does come to the middle, it is of course okay to stickhandle, or since we are talking pure speed here, you should try to forehand it (by snapping your wrist outward), back over to the backhand side so you are able to maintain your stride. Even though you have the stick and the puck off to the side of your body, you still should fully stretch the arms in a forward and back motion (do not pass your bellybutton). To do this with the puck, practice pushing or punching your fingers in front of your stickblade so that the blade can drag slightly behind as it contacts the puck. Try to push the puck each time your stick hits it a couple of feet along the side of you, rather than trying to drag or carry the puck. Remember that the puck can move faster than you can, so let it do the work for you by getting it out there so you do not need to slow down for it. BE PATIENT AND PRACTICE: To get a better idea of these techniques, simply watch a Paul Kariya, Peter Forsberg or Jeremy Roenick, just to name a few of the best, as they break out of the zone with the puck. You will see how they get that puck on the side of them and maintain the same stride and speed when they have it. If you look closely, you will see that even though it looks like these great players have the puck attached to there stick, that in fact, they are actually pushing the puck and letting it go to work for them, and that there technique with puck is exactly the same (even while their strides and styles of playing the game are all different). Finally, I would be remiss to mention that these techniques described above definitely do not come overnight. In fact, all of my Instructors (myself included) struggled for months and months with these techniques until we finally felt comfortable to perform them at top speed. It simply took an understanding the proper techniques described above and then lots of repetition and practice to implement them. So, don t get discouraged, be aware that the stars mentioned above make it look so easy because they have a great understanding of proper fundamentals and then they work tirelessly at improving them. 16

7 3 Common Skating Errors Robby Glantz Director, Robby Glantz International Power Skating Forechecking With our summer power skating schools having come and gone, my instructors and I have tried to reconstruct for you the three most common mistakes our students made (with respect to their overall skating techniques) while they were attending our camps. These include: not enough kneebend, using two hands on the stick, and poor edge-control. Correcting one or all of these common errors will automatically improve your skating ability. KNEEBEND We often remind our students that if they can remember only one aspect of our camps that will definitely make them better skaters, that fundamental would be to bend the knees more than what feels comfortable. You will find that your balance immediately improves, as well as your stride length, mobility and speed. Tips: * Bend your knees deeply so that they are covering or about 2" out in front of the toes of your skates. * The knee should always be out in front of the toes of your skates (except for in the tight turn, where the outside edge skate should lead you into the turn). * If your legs are not burning (especially the thigh area) after a shift or at the end of practice, than you know you are not bending the knees to the optimal position. STICK CONTROL Obviously, when you shoot, pass, catch a pass, etc. you should use two hands on the stick. However, when you are attempting to gain top speed in open ice you should have one hand (your top hand) on the stick (even with the puck). Be sure to stretch your arms fully to the 17

8 front, rather than side to side, so that you are able to keep all your momentum and speed going in the direction you are traveling. Tips: * Use one hand on the stick whenever you are in open ice situations. * Keeping one hand on the stick will dramatically improve your balance, especially when skating backwards. * Remember to turn the palm of your stickhand up once the arm has fully extended to the front, this will flatten your stick out on the ice, allowing you to maintain top speed while pushing the puck on your backhand side. EDGEWORK You have to be able to grip the ice with the edges of your skates in order for you to get maximum power and control. The proper angle of an edge rolling to the ice should be maintained at 45 (halfway to the ice). Too many players we see never roll the ankles of their skates which means they are standing mostly on the flats of the blades. This causes your grip against the ice to be lessened. In other words, shoddy edgework causes you to slide on top of the ice, rather than digging into it. This mistake will severely hamper your power, turns, starts, etc. Tips: * Make sure your edges roll at least halfway to the ice. * Be sure to center all of your bodyweight directly over your edge to create a counterbalancing effect. * Try loosening the top two eyelids on your skates, which will immediately give you more ankle flexibility and allow you to roll your edges further to the ice. 18

LEVEL I SKATING TECHNICAL. September 2007 Page 1

LEVEL I SKATING TECHNICAL. September 2007 Page 1 SKATING September 2007 Page 1 SKATING SKILLS The game of Ice Hockey is a fast-paced, complex, team sport, which demands quick thinking, fast reactions and special athletic skills. Skating is the most important

More information

DEFENSE Warm-Up Arm Warm up with starting light and gradually throw harder. Spend 5-15 minutes. OFFENSE

DEFENSE Warm-Up Arm Warm up with starting light and gradually throw harder. Spend 5-15 minutes. OFFENSE 10-12 Year Old Practice Format & Outline (1-2 Hour) Begin each practice with Team Announcements & Warm Up Lap Stretch i.e., Upper & Lower Body Form Run (Agility) i.e., High Knees, Power Skips, Shuffle,

More information

Youth Volleyball Coaches Drill Book

Youth Volleyball Coaches Drill Book Youth Volleyball Coaches Drill Book Volleyball - 4 X 2 Pepper Drill Practice ball control with a wide variety of types of contacts. Put players in pairs. Player one hits the ball down to player two. Player

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

LEARN TO SKATE CURRICULUM INTRODUCTION

LEARN TO SKATE CURRICULUM INTRODUCTION LEARN TO SKATE CURRICULUM INTRODUCTION The focus and goal of the Learn to Skate (L2S) curriculums are designed to teach beginner hockey players the fundamentals of skating. Every association will have

More information

Math Used In Ice Hockey

Math Used In Ice Hockey Math Used In Ice Hockey The talent of stick handling, shooting, passing, and goaltending entail the use of math. Angle usage and geometry are integral parts of mastering the game. The hockey puck is three-inch

More information

Passive Range of Motion Exercises

Passive Range of Motion Exercises Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended

More information

Tee Ball Practice Plans and Drills

Tee Ball Practice Plans and Drills Tee Ball Practice Plans and Drills Introduction: Whether you are a parent whose child is about to start Tee Ball for the first time or you are about to take on the responsibility of coaching a Tee Ball

More information

Coaching Tips Tee Ball

Coaching Tips Tee Ball Coaching Tips Tee Ball Tee Ball Overview The great thing about tee ball is that there are very few rules to learn and that the game is all about involving lots of kids. It s about making sure all players

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

How To Stretch Your Body

How To Stretch Your Body Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Range of Motion Exercises

Range of Motion Exercises Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at

More information

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around

More information

WING-T OFFENSIVE LINE BLOCKING TECHNIQUES DRILLS AND PRACTICE ORGANIZATION 2014 EDITION

WING-T OFFENSIVE LINE BLOCKING TECHNIQUES DRILLS AND PRACTICE ORGANIZATION 2014 EDITION WING-T OFFENSIVE LINE BLOCKING TECHNIQUES DRILLS AND PRACTICE ORGANIZATION 2014 EDITION By: Tom Herman TABLE OF CONTENTS I. INTRODUCTION -------------------------------------------------- 4 II. CHAPTER

More information

FLAG FOOTBALL SKILLS

FLAG FOOTBALL SKILLS FLAG FOOTBALL SKILLS Colonial Baptist Church SNAPPING SKILLS Each play begins with the snap. There are 2 types of snaps used in Flag Football; Under Center and Shot Gun. Without a good center to quarterback

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

Golf Swing. Golf Swing Mechanics. Address Position. Posture To position the upper body correctly you must have the proper stance as described above.

Golf Swing. Golf Swing Mechanics. Address Position. Posture To position the upper body correctly you must have the proper stance as described above. The golf swing is just that, a swing. In nearly all sports that involve swinging an implement, a bat, a hockey stick or racquet, the object to be struck is moving. In golf, the ball is always stationary.

More information

YMCA Youth Sports Baseball/Softball/T-ball Coaching Tips

YMCA Youth Sports Baseball/Softball/T-ball Coaching Tips YMCA Youth Sports Baseball/Softball/T-ball Coaching Tips Maximize participation. articipation and movement is key in development of young athletes. Try to keep groups and drill lines small in size. Give

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Villanova Football Off-Season Workout

Villanova Football Off-Season Workout Villanova Football Off-Season Workout How you prepare yourself in the off-season is a reflection of your commitment as a football player. You cannot turn discipline on and off, just as you cannot turn

More information

Table of Contents. Stretching Exercises --------------------------------------------------------------------5

Table of Contents. Stretching Exercises --------------------------------------------------------------------5 Table of Contents General Coaching Tips --------------------------------------------------------------------3 Basic Practice Set-Up --------------------------------------------------------------------4

More information

YMCA Basketball Games and Skill Drills for 3 5 Year Olds

YMCA Basketball Games and Skill Drills for 3 5 Year Olds YMCA Basketball Games and s for 3 5 Year Olds Tips ( s) Variations Page 2 Dribbling Game 10 Players will learn that they must be able to dribble to attack the basket (target) to score in basketball. The

More information

Hockey Sticks 101. By: Andy Chatten Cyclones Amateur Hockey Association Geneva, Illinois

Hockey Sticks 101. By: Andy Chatten Cyclones Amateur Hockey Association Geneva, Illinois Hockey Sticks 101 By: Andy Chatten Cyclones Amateur Hockey Association Geneva, Illinois Like most everything else over the last 30 years, hockey sticks have evolved tremendously. Unfortunately, in my opinion,

More information

How to increase Bat Speed & Bat Quickness / Acceleration

How to increase Bat Speed & Bat Quickness / Acceleration How to increase Bat Speed & Bat Quickness / Acceleration What is Bat Speed? Bat Speed: Bat speed is measured in miles per hour (MPH) and considers only the highest speed of the bat head (peak velocity)

More information

Youth Football Drills

Youth Football Drills Angle Tackle Drill Combines tackling skills with proper pursuit and leverage and position. Align two cones five yards apart. Divide defenders into two single file lines five yards apart facing one another

More information

Edge Control. Tuomo Kärki, IIHCE

Edge Control. Tuomo Kärki, IIHCE Edge Control Tuomo Kärki, IIHCE The overview of the presentation Introduction What is edge control and what things effect on it? Why players have problems with edge control? How to practice skating and

More information

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance Off Ice Fitness #1 Warm Up/Cool Down Agility Power Strength Core Strength Balance Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches Contacts for Fitness Equipment Bosu Fitball

More information

Preventing Falls. Strength and balance exercises for healthy ageing

Preventing Falls. Strength and balance exercises for healthy ageing Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises

More information

Suggested Practice Plan Rookie and Tee Ball

Suggested Practice Plan Rookie and Tee Ball Suggested Practice Plan Rookie and Tee Ball Table of Contents General Coaching Tips --------------------------------------------------------- 2 Stretching Exercises ------------------------------------------------------------

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Physical Capability Strength Test: One Component of the Selection Process

Physical Capability Strength Test: One Component of the Selection Process Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

More information

WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013

WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013 WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013 This document was created by the WFTDA Training Committee. Questions about the MSR should be directed

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

Hockey IQ Quiz. player by answering a few multiple choice questions.

Hockey IQ Quiz. player by answering a few multiple choice questions. Hockey IQ Quiz Ever wonder how your hockey sense or what I and others like to call hockey IQ compares to other hockey players? While size, strength, stickhandling and shot power are all skills that are

More information

hockeyplayerdeveloper.com

hockeyplayerdeveloper.com Every position on the team is important, but not many teams win championships that don t have wingers who are strong physically along the boards, in front of their net and in their corners, and/or can

More information

Field Hockey Drills and Practice Plans

Field Hockey Drills and Practice Plans Field Hockey Drills and Practice Plans Making you a better coach one practice at a time! Table of Contents How to use this Guide 3 Ball Control Drills 5 Passing, Shooting and Attacking 15 Offense and Defense

More information

Chair Exercises and Lifting Weights

Chair Exercises and Lifting Weights Chair Exercises and Lifting Weights Why are chair exercises and lifting weights important? Physical activity is one of the most important things you can do to maintain your diabetes control as well as

More information

Meniscus Tear: Exercises

Meniscus Tear: Exercises Meniscus Tear: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Pre-Season Pitching Program

Pre-Season Pitching Program Pre-Season Pitching Program One of the biggest challenges facing a coach is determining the best way to prepare pitchers for the opening of practice or tryouts. In professional baseball, managers pretty

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

Conditioning the GAA Player

Conditioning the GAA Player Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical

More information

Pilot Check- Call out things that a hitter needs to do to have a correct stance and they check to see if they are doing it and the say check

Pilot Check- Call out things that a hitter needs to do to have a correct stance and they check to see if they are doing it and the say check Pilot Check- Call out things that a hitter needs to do to have a correct stance and they check to see if they are doing it and the say check Wide stance Feet straight Knees bent Correct grip- (knuckles

More information

Shake N Bake Basketball Services High School Level

Shake N Bake Basketball Services High School Level Shake N Bake Basketball Services High School Level Author: Ganon Baker 1-866-626-0412 www.shakenbakebasketball.com Methods of Teaching 1. Be a mirror: correct wrong, praise right, repetition. 2. Teach

More information

Conditioning From Gym To Home To Gym

Conditioning From Gym To Home To Gym Page 1 of 6 Conditioning From Gym To Home To Gym by Vladimir Artemov, Olympic and World Champion and USA Gymnastics Women's National Clinician In the beginning, and throughout the training process, conditioning

More information

Wu Ming Qigong for Breast Cancer Treatment and Prevention

Wu Ming Qigong for Breast Cancer Treatment and Prevention Wu Ming Qigong for Breast Cancer Treatment and Prevention The most powerful tool traditional Chinese medicine has to offer for breast cancer treatment and prevention is qigong (pronounced chee-kung), an

More information

Whole Hand Activities

Whole Hand Activities Activities Walk & Flip 5 Baton Twirl Rotate the pencil in, around and between all your fingers like it was a baton. 10 Walk your fingers up the pencil (your index will look like an inchworm climbing the

More information

COACHING GOALS FOR U7 TO U10 PLAYERS

COACHING GOALS FOR U7 TO U10 PLAYERS COACHING GOALS FOR U7 TO U10 PLAYERS The players in these age groups are fundamental to the growth and success of Mandeville Soccer Club. More importantly, what these players are taught during these years

More information

Medial Collateral Ligament Sprain: Exercises

Medial Collateral Ligament Sprain: Exercises Medial Collateral Ligament Sprain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off

More information

START FINISH. 5 yards 5 yards

START FINISH. 5 yards 5 yards Agility, Plyometric & Conditioning Drills Pro Agility Objectives: Improve athletic ability and body coordination during sudden change of direction 1. Measure out a 10 yard area with 5 yard increments 2.

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.

Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready

More information

are you reaching your full potential...

are you reaching your full potential... T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed

More information

TIPS and EXERCISES for your knee stiffness. and pain

TIPS and EXERCISES for your knee stiffness. and pain TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL

More information

A Guide to Success on and off the Field

A Guide to Success on and off the Field A Guide to Success on and off the Field Preparation means you ll never enter the battle alone John Tomlinson To become a successful Quarterback (QB) it is important to first understand what it takes to

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

Coaching the High School Discus Throw

Coaching the High School Discus Throw Coaching the High School Discus Throw By: Paul Brueske Talent Identification: To establish a successful high school throws program, the first thing a coach must to do is find the right type of athletes.

More information

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in

More information

DEFENSIVE LINE TECHNIQUE

DEFENSIVE LINE TECHNIQUE DEFENSIVE LINE TECHNIQUE Stance and Pre-snap Reads Defensive Linemen should be in a three point stance with feet shoulder width apart. Front and back feet should have a heel/toe relationship. One hand

More information

TAI-CHI 24 FORM. Compiled by Robert Yeoh CONTENTS. robyeoh@optusnet.com.au www.optusnet.com.au/~robyeoh Latest Revision: 24 October 2002

TAI-CHI 24 FORM. Compiled by Robert Yeoh CONTENTS. robyeoh@optusnet.com.au www.optusnet.com.au/~robyeoh Latest Revision: 24 October 2002 TAI-CHI 24 FORM Compiled by Robert Yeoh robyeoh@optusnet.com.au www.optusnet.com.au/~robyeoh Latest Revision: 24 October 2002 CONTENTS HISTORY OF TAI CHI 1 OPENING FORM...3 2 PART HORSE S MANE LEFT, RIGHT,

More information

VertiMax V8 Vertical Jump & Speed Training Program

VertiMax V8 Vertical Jump & Speed Training Program ANY ATHLETE, ANY SPORT, VERTIMAX WILL TAKE YOU TO THE NEXT LEVEL VertiMax V8 Vertical Jump & Speed Training Program Advanced Off Platform Speed Training Simultaneous leg & arm loading for maximum vertical

More information

ACL Reconstruction Rehabilitation

ACL Reconstruction Rehabilitation ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is

More information

Ho Sin Sul. Defense against wrist grabs:

Ho Sin Sul. Defense against wrist grabs: Ho Sin Sul Ho Sin Sul are ways to escape from attackers who grab, choke or attempt some other form of assault, especially one where they get hold of your body or clothes. While these moves are a memorized

More information

Keep fit at the workplace! A simple training programme for more exercise at the workplace.

Keep fit at the workplace! A simple training programme for more exercise at the workplace. Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles

More information

Lower Body Strength/Balance Exercises

Lower Body Strength/Balance Exercises Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the

More information

English translated version

English translated version English translated version Official translation of the Japanese original Copyright c 2014 Kodokan Judo Institute All Rights Reserved. Ju-no-Kata Revised on July 7 th, 1977 Amended on June 1 st, 2007 Introduction

More information

ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week

ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week Manuel A. Escalante, Jr. BS, ATC, EMT Model: Nathan Swift BS Note: This program is not meant to replace an evaluation by your coach,

More information

The Eight Pieces of Brocade

The Eight Pieces of Brocade The Eight Pieces of Brocade Ba Duan Jin (The Eight Pieces of Brocade) was developed during the twelfth century by the famous general Yueh Fei (who also created the Hsing I internal martial art) as a way

More information

Harleysville Girls Softball Association Youth Softball 6U League Rules

Harleysville Girls Softball Association Youth Softball 6U League Rules Harleysville Girls Softball Association Youth Softball 6U League Rules ASA rules will apply except as listed below. It is the responsibility of the coach and parents of children to enforce the rules. Uniform

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

Good Golf For Bad Backs

Good Golf For Bad Backs Good Golf For Bad Backs Golfer s Back! Playing golf is a challenge in itself, let alone with a bad back! Many golfers are however, injuring themselves unnecessarily on the course. The causes of injury

More information

Lacrosse Drills and Practice Plans

Lacrosse Drills and Practice Plans Lacrosse Drills and Practice Plans Making you a better coach, one practice at a time! Table of Contents Introduction how to use this guide 3 Ball control scooping and catching 5 Passing and shooting 15

More information

Posture: Alive and kicking

Posture: Alive and kicking Posture: Alive and kicking Bring your swing to life; get out of your own way and your golf will be Alive and Kicking. You should be comfortable when you go for a walk in the park or when you lie in bed

More information

U10 and U12 Technical Lessons

U10 and U12 Technical Lessons U10 and U12 Technical Lessons WEEK # 1 Topic: Moves Circle-Take and Fake and Take DIAGRAM DESCRIPTION COACHING POINTS 6 Surfaces: Talk to your feet Each player has a ball. Have the players Correct surface

More information

Pitching Drills. Our philosophies/goals

Pitching Drills. Our philosophies/goals Pitching Drills Each of these drills can be done at home, inside. None of these drills involve throwing a baseball. Instead, they focus on creating muscle memory. The towel drills can be done either with

More information

Topic: Passing and Receiving for Possession

Topic: Passing and Receiving for Possession U12 Lesson Plans Topic: Passing and Receiving for Possession Objective: To improve the players ability to pass, receive, and possess the soccer ball when in the attack Dutch Square: Half of the players

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

stretches and exercises

stretches and exercises stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular

More information

Exercise Instructions. PFPS Exercises: 6-week program. Hamstring Stretch (5x20sec) Week 1. Calf Stretch (5x20 seconds)

Exercise Instructions. PFPS Exercises: 6-week program. Hamstring Stretch (5x20sec) Week 1. Calf Stretch (5x20 seconds) Exercise Instructions PFPS Exercises: 6-week program Adapted from: Boling, MC, Bolgla, LA, Mattacola, CG. Uhl, TL, Hosey, RG. Outcomes of a weight-bearing rehabilitation program for patients diagnosed

More information

Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

More information

Coaching Session Plan

Coaching Session Plan Aim of Session To introduce & develop catching a high ball Duration 5 minutes catch & movement Receiver call for the ball Move so that the is under the ball Keep looking at the ball In pairs, 5 metres

More information

Exercises for the Hip

Exercises for the Hip Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited

More information

INSTRUCTING WHEELCHAIR TENNIS PLAYERS

INSTRUCTING WHEELCHAIR TENNIS PLAYERS Produced by Wayne Elderton, a Tennis Canada National Level 4 Coach, Head of Tennis Canada Coaching Development and Certification in BC, and Tennis Director of the Grant Connell Tennis Centre in North Vancouver.

More information

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders. ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest

More information

Track and Field Drills and Practice Plans

Track and Field Drills and Practice Plans Track and Field Drills and Practice Plans Making you a better coach, one practice at a time! Table of Contents INTRODUCTION: HOW TO USE THIS GUIDE!...5 SPRINT DRILLS...6 BURST AND RELAX...6 INCREASE ACCELERATION...6

More information

The Swing Speed Report

The Swing Speed Report The Swing Speed Report Learning the Secrets of Longer Drives Table of Contents Learning the Secrets of Longer Drives... 2 1. Keep it Flowing... 4 2. Load the swing around the right leg... 5 4. Swing Faster

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

During the breathing exercises, it is important not to use your neck or shoulder muscles. Generally, ten breath cycles per session is adequate.

During the breathing exercises, it is important not to use your neck or shoulder muscles. Generally, ten breath cycles per session is adequate. Cool-Down Breathing Exercises Overview Breathing exercises help make use of the entire lung and keep the chest muscles active. They allow for more oxygen with each breath and to breathe with less effort.

More information

Exercises for Growing Taller

Exercises for Growing Taller 1 Exercises for Growing Taller A Mini-Guide By Rodney Williams Copyright and Legal Notice 2 Published by: Copyright 2011. All Rights Reserved. No part of this publication may be reproduced or transmitted

More information

Backstroke. Russell Mark National Team Division High Performance Consultant rmark@usaswimming.org

Backstroke. Russell Mark National Team Division High Performance Consultant rmark@usaswimming.org Backstroke Russell Mark National Team Division High Performance Consultant rmark@usaswimming.org Backstroke Technique Clear understanding on what to look for; where to look Technique priorities Fastest,

More information

Bear Cub Baseball Recommendations

Bear Cub Baseball Recommendations Rules for Players to follow Bear Cub Baseball Recommendations 1. Have Fun! 2. Be a good listener! 3. Hustle! Run everywhere! 4. Be a good Teammate and demonstrate Good Sportsmanship! 5. Be on time! If

More information

How to Buy Skates. How to Buy Sticks

How to Buy Skates. How to Buy Sticks How To Fit Ice Hockey Products Today's hockey equipment helps protect you from head to toe. Most of the gear is specifically designed to help maximize your performance while still helping to reduce the

More information