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Use this Drill to Get the Most out of Each Stride

By Mark Fitzgerald, Elite Training Systems, 11/22/17, 1:00PM EST


Crossover Drill helps players improve footwork, speed

Gaining speed in open ice is one of the most important skills for a hockey player to develop. Creating space from opponents and being able to use footwork to get out of tight situations is key.

The Crossover Drill teaches players how to equally distribute weight in their feet to get the most out of every stride. Hockey is a sport that uses a lot of energy and being able to use it in the most efficient way possible will help players do well over the course of an entire game.

The Drill: Crossovers

A good warmup and movement drill to get the body moving and to build momentum.

What You’ll Need: A flat surface, running shoes.

Body Position: Begin in an athletic stance with knees bent. Legs will shuffle side to side.

The Movement:

  • Shuffle from side to side, sinking to bend the inside leg once the end is reached. The inside leg will be taking the majority of the weight. Make each step matter – it should be purposeful.
  • Once you are comfortable, move to the Crossover. This drill is similar to the Lateral Bound but one leg will cross over in front of the other while still keeping the side to side motion. Push off with the outside foot.
  • Using active arms and a low body position, maintain the athletic stance. Keep your eyes ahead and look to where you want to go.

The Breakdown:

This drill teaches players how to plant their feet and change directions smoothly and properly. Putting force on the proper areas will maximize movements and boost a player’s footwork on the ice.

Download the ETS Training App

OMHA athletes now have access to the ETS Athlete Development App. Pro-grade technologies deliver content and track critical athlete development metrics ensuring athletes and the coaching staff are on track for in-season developmental progress, download the training app.

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Mark Fitzgerald is the owner and founder of Elite Training Systems as well, as the ETS Athlete Development App. In addition, Fitzgerald is head of Performance Training for the Anaheim Ducks, Lead Training Advisor for Under Armour and a member of the Under Armour Global Team.

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