1. Skating, T-Push : Go the length of the ice along the dot lines with a T-Push on one skate. Switch and come back on the other foot. One hand on stick with good stick position. Stay square to the side of the ice. Stay low and balanced. Full extension and power. Eyes up. Shoulders square. Separate upper and lower body.
2. Skating, Hip Openers : Backwards side-to-side up the dot line. Open hips and T-Push backwards on a 45-degree angle. Stop on the same foot (one foot) as the glide. Open hips again and T-Push in the in the opposite direction. Load weight and change direction without crossing over. Control stick and shoulders as you change direction. Full extension and power. Eyes up.
3. Skating, Hip Swivel : Alternating inside mohawk and tight turn down the dot line. The lead skate stays on the ice switching from inside edge in the mohawk to outside edge on the tight turn. This looks like a bunch of tight S turns down the ice. Shoulders stay square to the side boards. Eyes up.
4. Skating, Alternating Hip Swivel / Hip Openers (with stop, then no stop) : Face side boards - Tight turn, Mohawk, Tight turn as above. Stop. Open hips and repeat facing the opposite boards. No crossovers at any time. One hand on stick with good stick position.
5. Skating, Power Pushes : 6 dots pattern. Power push on one leg from dot to dot. Up ice leg glides. Stay low for wide powerful push. Hip opener to change direction at each dot.
6. Skating, Power Pushes in the Corners : In one corner, work your way around the boards, trying to get off the wall. Go fully around the corner, then switch directions back. Wide, powerful stance. First with no pucks, then with pucks.
7. Horseshoe Shadowing : One player with a puck goes around the boards from blue line behind the net and up the boards to the blue line (horseshoe pattern). Defensive player starts at the dot line, does a hip opener to close space and then shadows by doing power pushes. Stick to puck following all the way around behind the net to the other side. Pass to next player at the blue line who repeats the pattern in the opposite direction. Puck carrier moves to dot line and then repeats as the defensive player.