Players: Run through the ladder on your toes. Once you get to the blue line you should start to lengthen your stride. At the far face-off dot turn and come back to the line. On the way back to the line, players should be corkscrewing with heal anchors.

Coaches: During the ladder, make sure players are on toes and skates are not sliding. For heal anchors make sure both legs are soft. 

Players: Skate from cone to cone using cross-unders.  Take 2 to 3 strides to the right, then 2 to 3 sides to the left. 

Coaches: Make sure players are pushing hard with the under (back foot).  Also make sure players keep their heads up and keep their curves tight.

Progression: Once the players are comfortable add pucks and include a shot.

Players: Accelerate using quick short strides. Once you make the turn, continue with increasing speed using linear crossovers. Finally, use a heal anchor to slow your speed once you have entered the zone.

Coaches: Make sure players are using cross-unders to exit the turn. Once the player has anchors, have players use quick feet to regain speed.

Progression: Coaches add defensive pressure. Player has free choice to choose the move. 

Blue vs Orange - First in line gets a puck from center ice then skates in on a breakaway. Once they shoot, they race back to the line to tag the next player for them to go, and take a knee. First team to all shoot wins.

• A variation is if the player does not score they have to get the puck then pass to the next player in line.