All 24 drills in one place. Print this and bring it to the rink.
| Level | Focus | Drills | Prerequisite | Mastery Standard |
|---|---|---|---|---|
| Foundation | Puck feel, soft hands, muscle memory | 9 drills | None — start here | All 9 eyes-up at game speed |
| Advanced | Game dekes, wall ball, ball juggle | 6 drills | Foundation complete | Execute at game speed, eyes up |
| Tricks | Pickups, juggles, blade awareness | 9 drills | Foundation & Advanced complete | Clean reps each |
| ID | Drill | Tag | Duration | Description | Coach Tip |
|---|---|---|---|---|---|
| F1 | Around the World | foundation | 3x each dir / 3 sets | Full circle around body. Top hand manipulates blade — bottom hand supports. | The stick twists in your hands throughout. Keep it controlled and smooth. |
| F2 | Side to Side — Full Reach | foundation | 30 sec / 3 sets | Reach puck far outside each foot. | Work on being smooth. Head Up. |
| F3 | Toe Drag — Stationary | foundation | 30 sec / 3 sets | Use the toe of blade to pull the puck back — pull across to the backhand. | Move lateral — not forward. Defender is in front of you. |
| F4 | Pull to Skate | foundation | 10 reps / 3 sets FH&BH | Pull puck to skate toe and kick back. Forehand and backhand. | Add quick handles between reps. Move your feet. Stay loose. |
| F5 | Quick Handles | foundation | 30 sec / 5 sets | Rapid micro-taps. Top hand rotates — don't chop. 4–6 inches each side. | This is all about the top hand. Don't tighten your shoulder. Stay loose. |
| F6 | Top-Hand Only | conditioning | 30 sec / 3 sets | Remove bottom hand. Dribble with top hand only. 30 continuous seconds. | If forearm burns by 30 sec — add wrist/forearm training off ice. |
| F7 | Dangles | foundation | 30 sec / 4 sets | Two pucks (small objects) 18" apart. Figure-8 both directions. Progress to 12". | Stay loose. Find a rhythm. Move your feet. |
| F8 | Minefield — Eyes Up | game | 30 sec / 3 sets | Place 6–8 small objects in a random pattern. | Your brain knows where the obstacles are. Trust yourself. Eyes up. |
| F8 | Flowstyle | game | 30 sec / 3 sets | Stickhandle freely with no restrictions, eyes up the whole time. | The brain runs the hands. Let your hands go. Stream of consciousness stickhandling.. |
| ID | Drill | Tag | Duration | Description | Coach Tip |
|---|---|---|---|---|---|
| A1 | Shot Fake — FH to BH | game | 10 reps / 3 sets | Load fake shot → kill puck dead → backhand drag across → finish with forward step. | Sell the shot. If defender doesn't believe you'll shoot, they won't bite. |
| A2 | Between-the-Legs | game | 10 reps / 3 sets each | 4 variations: front leg forward, front leg back, off skate FH, off skate BH. | Bend down to widen space between legs. Head up. |
| A3 | Jump Deke — Chip Over Stick | game | 3 reps / 3 sets FH&BH | Lay stick on ice. Chip puck 3–6 inches over it — forehand and backhand. | Use peripherals. 3–6 inches is enough. Move your feet. |
| A4 | Wall Ball — Heads Up | game | 1 min / 4 sets | Pass and receive off wall — FH and BH — head up the entire time. Cushion, no stab. | Firm passes, soft hands on receive. Find a corner for angled passes. |
| A5 | Wall Ball — Speed | game | 30 sec / 3 sets | 5 feet from wall. One-touch passing as fast as possible. Find rhythm then push harder. | Head up. Aim for a spot and hit it. Challenge yourself each set. |
| A6 | Ball Juggle | trick | 50+ reps | Juggle a tennis ball with your stick blade. 50+ consecutive reps. Beat your record. | Concentrate. Relax your shoulders. The tennis ball demands greater blade sensitivity. |
| ID | Drill | Tag | Duration | Description | Coach Tip |
|---|---|---|---|---|---|
| T1 | Pancake Pickup | trick | 10 pickups | Slide blade under puck and scoop. Hold on blade. Gently return. | Scoop and hold IS the skill. Be automatic before juggling. |
| T2 | Toe Pickup | trick | 10 pickups | Toe on far edge — bottom hand thumb levers blade under. Pop up. | Easier while moving. Practice stationary until wrist motion is automatic. |
| T3 | Scoop Pickup | trick | 10 pickups | Toe drag → drop hands → heel contact → slice under. Momentum carries puck onto blade. | Easier on ice with momentum. Work stationary until blade angle is automatic. |
| T4 | Forehand Juggle | trick | 10 juggles | Pickup → 1/2 revolution → catch on forehand blade. 10 clean reps. | Bend knees for greater catch control. Eye on rotation — not blade. |
| T5 | Forehand–Backhand Juggle | trick | 10 juggles FH&BH | Toss from FH → catch on BH → flip back to FH. Alternating. | Rotate hands early to prepare for catch — don't wait until the puck is falling. |
| T6 | High Juggle | trick | 5 juggles | Full revolution toss — catch on forehand. Track rotation all the way down. | Eye on the puck's spin — not its height. Soft hands on catch. |
| T7 | Stick Walk Juggle | trick | 5 juggles | Pickup → walk to heel with 1/2 rev → launch straight up → catch on blade. | Practice heel-to-blade transition separately before connecting full pattern. |
| T8 | Zoro — Air | trick | 5 reps | Pickup → roll bottom hand over top → puck spins around blade → return. 5 reps. | Find consistent rhythm before adding speed. Wrist coordination — don't muscle it. |
| T9 | Windmill | trick | 5 reps | Pickup → bottom hand up and around → centripetal force holds puck → 5 complete rotations. | Consistent speed is the entire skill. Hesitation drops the puck. |