O - Russian Tire Training
Vitaly Yerfilov-Dynamo Moscow
1) Bring tire overhead and down to ground- some bounce; both flat and on the side(with side go between the legs)
2) Rotate tire side to side and bring knee down to ground
3) Rotate tire above head
4) Hold Stable and in front and rotate trunk and tire from side to side as low as you can go
5) Flip and Catch Tire
6) Tire is on side; squat low and bring tire between legs and then explode and throw tire in the air and catch and bring back down
7) Flip in the air and catch and go into a squat as you catch
8) Bring around body as you go down onto 1 knee
9) Bring around body and the between legs
10) Squat down and drop tire and pick up tire as you come back up
11) Same as above but dropping down to 1 knee
12) Sit on one tire(flat) with legs spread out. Start on one side of body and drop bounce tire and then bounce tire in between legs and then bounce tire on the other side
13) Two players stand on either side of tire and when coach says “Go” both players will try to grab tire over to their side
14) Stand behind tire and jump up so both feet are on side of tire and bounce back down on other side and then jog backwards behind to starting position (Repeat doing the same thing backwards)
15) Two footed side jumps over tire
16) Tire flat on ground; jump so that you are straddling the tire and repeat 3X and then go back to starting position and jump with both feet to either side of tire
17) 1 footed hops to either side of the tire
18) Start with tire standing upright in front of you; roll tire between legs and spin around and grab and quickly roll back between legs
19) Tire lat in front of you; jump over and spin around while in the air; land facing tire and repeat
20) Start facing partner about 15 feet away with tire upright. Roll tire to partner and then spin around after you roll tire. When you receive the tire spin it around. Stay in low athletic squat position the entire time (Do same thing but after passing tire do short side lunge on either side)
21) Start with tire upright and right in front of you. Put both hands on tire and extend one leg out and the opposite knee down. Repeat the same thing on both side. *
22) Spread 3 tires out on the ground in a straight line and zig zag sprint though tires and back backwards
23) Start on the side of a flat tire and 2 foot hop over and quickly shuffle over to the other side
24) Hold tire with both hands and in a squat position make figure 8’s on the ground. (Should be about 8-9 feet in width
25) Start standing in one tire with a second tire right next to it. Step into the 2nd tire and then pick up the 1st tire and place it next to the tire you are standing in and continue (Can do this facing a partner and race)
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A few youtube videos on this kind of training.
First is shown how you can use almost anything around you to create your own workout.
Urban Street Workout
http://www.youtube.com/watch?v=9nFGX3XDVTI
This is a great 7 minute demo on how to use tires in a workout. Many of the exercises in the Russian plan are here and more.
http://www.youtube.com/watch?v=Rm6h-JfD0Lc
This game is a little bit different because the jokers behind the net and at the point move around. The point jokers can check each other and move in for one timers but not join the rush. In this game the low jokers are not checking each other because I was getting them used to making plays from below the goal line and facing up ice as much as possible. It can progress to all jokers can check.
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DT4 - Jokers at Point and Below Goal Line-Jokers Check - U18 F
Key Points:
Regroup and get open. Defender go from role 3 to 4 and attacker from role 1 to 2.
Great game for transition between all 4 game playing roles.
Description:
1. Play from 1-1 to 3-3 with one joker at the point and one below the goal line.
2. When defender gets the puck he must regroup with either the joker at the point the low joker.
3. Joker to joker passes are ok.
4. Jokers at the point can check each other and progress to low jokers can check each other.
5. Players rotate after a joker has made two passes.
6. Keep score and play tournaments.
*Rules like you must pass to either joker, one joker, both jokers or jokers can check jokers can be implemented.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120425093233909
https://youtu.be/WO-qlO6Or2Q
DT200 - 1-1 Pass to Line on Transition - Germany
Key Points:
Defender coming on play a tight gap. Attacker use quick moves and get a shot on the net and follow for a rebound.
Description:
1. B1 attack vs. R1.
2. On a turnover or goal R1 pass to R2.
3. R2 return pass to R1.
4. B1 leave and B2 defend vs. R1.
5. Continue this rotation and create situations from 1-1 to 3-3.
*Keep Score.*
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=2&s=20210501154239173
https://youtu.be/rCiQooQsT1g
https://www.facebook.com/518555930/videos/pcb.785722479004218/10159728006915931
T4 - Penalty Kill vs. Diamond - Fall Under - Pro
Key Points:
Top two players I-up with the first player blocking the shot and the second player falls under. D block shots when the puck is on their side. Defenders never get tied up and skate in straight lines.
Description:
Defending vs. the Diamond 1-3-1
1. The power play gets the puck to mid point.
2. F1 get shin pads in front of the puck.
3. F2 fall under and cover middle attacker.
4. D1 release and block the shot.
5. D2 cover player in front.
Defending vs. the Umbrella
If it is a high umbrella and there isn't an attacker in the mid slot, then F2 can move to the side the puck is passed and block the shot.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120521102728277
https://youtu.be/OjcQUm8XpQg
G - B2 - 5 Spot Shooting - College W
Key Points:
Goalie practice moving from side to side. Shooters must give the goalie time to set up for the next shot for this drill to be effective.
Description:
Alternate Shooting
A. Alternate shooting from one side to the other.
B. 1 dot, 2 dot, 3 point, 4 point, 5 breakaway
Alternate One Timers
A. Alternate shooting one timers. with diagonal ice passes.
B. Finish with a breakaway.
C. Change to cross ice passes, dot to dot and point to point.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120520224957816
https://youtu.be/Bf4kA3F21tI
https://www.facebook.com/518555930/videos/pcb.816503372592795/10159840721145931
DT5 - Nets Back to Back with Jokers - U18 F
Key Points:
Jokers can only have the puck 1 second and then must pass or shoot. You can add that
they must move sideways or back when they get the puck.
Description:
Place the nets back to back at the red line.
-Half the team play and half are jokers. Shifts 30"- 60”.
-When the team gets the puck on defense they must pass to a joker before they can
score. Jokers can move around on the perimeter.
If you have only one goalie then it is a great conditioning - skating drill for the goalie to
play for both teams and skate around to the other goal.
Another option is to put the nets side by side facing opposite directions.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=2012052310414296
https://youtu.be/6LgzPhlaMes
https://www.facebook.com/518555930/videos/pcb.812753789634420/10159827946940931
B6 Sator 3 Shot Warm-up
Key Points:
Skate with Speed and hit the net. Follow the shot for a rebound.
Description:
1. Player one from each side skate down the lane and shoot-rebound-screen.
2. Player two delay then walk into slot and shoot then rebound.
3. Player three skate down the lane and then walk across the blue line inside the dot and shoot.
* A puck exchange cross ice could be added.
Tt - Efficient use of the Ice
B3 Passing and Partner Practice
Key Points:
This is a great formation for partners to work together on passing or puck handling. You can even progress to one net or cross ice games and include more players. Practice shooting quickly, Use many moves vs. a passive opponent and increase the movement progressing to cross ice games.
Description:
1.Partner pass stationary and then skating. Incorporate going around each other as well.
2. Skate across ice and shoot at boards.
3. Skate-give and go-deke-shoot quickly.
4. Skate-give and go-deke moving D-Shoot.
5. Give-go,defender close gap-deke-shoot.
6. Partner keep-away.
7. 1 on 1 game-use line on boards or nets.
8. 1 on 1 game. Pass to waiting partner on whistle, goal or when defender regains puck.
9. Cross ice game and use small nets or the line on the boards as the goal. Play tournaments.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120430092803104
This an example of using cross ice stations.
http://www.hockeycoachingabcs.com/mediagallery/video.php?n=20100830110013788
Here is another example of how to get a lot of skill reps with minimal standing in line. You can move the groups across from each other instead of lengthwise.
http://hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=2008072023504376
B202 - Luhowy Passing - U17
https://youtu.be/lLJlp747ZN4
The point is to create situations where players do many skill reps an minimal waiting.
More examples of using the ice efficiently.
D2 Cross Ice Game Using Blue Stripes for Nets
http://www.hockeycoachingabcs.com/mediagallery/media.php?s=20120417102111470
D2 Cross Ice Games
http://www.hockeycoachingabcs.com/mediagallery/media.php?s=20100414094539964
DT400 Active Jokers at Point 1-1 to 4-4 - Youth
Key Points
Each team has two jokers at the point. Introduce the game allowing jokers to check jokers and then add that jokers can come in for one timer shots.
This transition game creates three situations. In the first part the players at the point must get open and take a shot or make a pass. The defender practices covering the point. In the second part add that the jokers at the point can come in for a one timer shot.
Description:
Part One:
Each team has jokers at the point.
1. When defenders regain puck they must pass to the point to go on offense.
2. Jokers can shoot or pass.
3. Jokers can check the opponents Joker.
Part Two:
4. Jokers can jump in for one timer shots.
5. Defending joker should cover the attacking joker when he jumps in.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120603101824103
https://youtu.be/k3mMwqxA9G4
O - Off ice Training on Ground and Fence - College M
This was a camp for college aged players I helped Curtis Brackenbury with in the USA. Lots of partner work using elastics and plyo's standing on a fence. A lot more exercises were done on hills and with a slide board.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20210516161807556
https://youtu.be/LWix9YogbqQ
Quickness
A - Ball Drop Quick Start - U18 F
One partner drop a tennis ball while the other waits in the ready position 3-5 metres away. The goal is for the waiting partner to catch the ball before it hits the ice a second time. Keep score, change distances, etc.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120608222737640
A - Ball Drop Quick Start - U18 F
https://youtu.be/UJ1LWvrc2j8
T3 - Defending a 1-1 - Terry Johnson
TJ played in the NHL with Quebec, St. Louis, Calgary and Toronto as a defensive defenseman. I coached at the U of Calgary with T.J. and we have done many camps and teams together. A few years agoI asked him to go over defensive situations with my girl's U18 team.
This is a very good lesson on playing a defensive 1 on 1.
http://www.hockeycoachingabcs.com/filemgmt/index.php?id=67
T3 - Defending a 1 on 1 - TJ - U18 F
https://youtu.be/eaZxoLQFBNM
T3 Defensive 2-1, 2-2, 3-1, 3-2 - TJ
T.J. talks about defending 2-1, 2-2, 3-2. I have posted this before and feel it is worthwhile highlighting again Defending vs. the offensive triangle on the 3-1 and 3-2
http://www.hockeycoachingabcs.com/filemgmt/index.php?id=68
T3 - Defending a 2-1-3-1, 3-2 - TJ - U18 F
https://youtu.be/PNMZQ22JdfI
T3 - Defending a 3-1 Attack – TJ
https://youtu.be/qU3qkVx8ZQU
A300 Big Moves _ Russian Warm-up
Key Points:
This warm up helps a player to control the puck all around the body and stresses the nervous system to adapt to being overloaded with multiple balls and pucks with varying weights and feel. After practicing like this one puck seems easy to handle.
The demonstator is a 97 born female player. Worked with her for five years. She played NCAA Div. 1 and won two National Championships and now plays pro in Europe.
Increase the size of the moves by reaching as far as possible with the puck. Separate the movement of the upper and lower body by skating away from the puck. Players must be able to handle the puck under control around and through their body.
Description:
- Skate away from the puck. Skate right reach left and skate left and reach right.
- Reach as far forward and back as you can using the top hand.
- Yo-yo the puck give it and take it away.
- Toe drag fake inside and pull the puck back while sliding back.
- Bring the puck from behind to in front through the skates on forehand.
- Bring the puck from behind to in front through the skates on backhand.
- Skate fake inside and go outside.
Nervous System Overload
- Carry two pucks at once; keep them in front and within a stick length.
- Carry three pucks at once.
- Carry four pucks at once.
- Carry one wiffle ball and three pucks to change the feel and weight.
- Carry a wiffle ball and sponge puck at once.
- Carry wiffle ball, sponge puck and racquet ball at the same time.
- Carry a small soccer ball with the feet.
- Handle a small soccer ball with the feet and a puck with the stick.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120622115529309
Jim
https://youtu.be/91xTyEp6DM0
A300 Stickhandle Proprioceptive Overload – Pro
This idea came from Verner Persson of Sweden . Overload the nervous system by handling many pucks, different kinds or balls and combine them so the feel for each one is different and the player has to adapt.
https://youtu.be/UzDm9MxGuBc
A200 Variable Goal Training - Skating and Puckhandling - U18 F
Key Points:
Simulate a defender by using small nets as obstacles. The player skates around and carries the puck using various moves and fakes. Any move can be practiced and the nets are a much larger obstacle than pylons. Focus on good technique.
Description:
1. Put 4 nets as obstacles down the length of the ice.
2. Player does various skating and puck handling exercises and finish with a shot. Start slowly focusing on technique and then add speed and different skills around each net.
3. The video example shows.
A. Cross over skating and weave through the nets without a puck.
B. Cross over skate and weave through the nets with a puck as quietly as possible.
C. Heel to heel pivot past the nets alternating sides with a puck.
D. Yo-yo the puck into the net and out practicing the toe drag.
E. Fake shot and tight turn each way (without crossing the hands on forehand.)
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=2012070509240852
https://youtu.be/jkM2HgWjB8o
D200 2-2 Shoot Either Net – Pro
Key Points:
Quick reading the rush and change the point of attack. Need quick feet and quick thinking. Get defenders to commit then change direction. No reaching penalties.
Description:
1. Two teams on blue line with one at each half.
2. Play with only one puck in the playing area.
3. Players can score at either end.
4. Keep score.
*Alternative is to play from 1-1 to 5-5 with the same rule that you can score on either net.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120717094107392
https://youtu.be/gKSjp9hJonQ
C3 1-1 to 2-2 - D Join F Backcheck-Pro
Key Points:
D join the attack on the whistle and attacking forwards back check. It is a fight for inside position. No penalties. Important that the forwards touch the red line so F1-D1 are close enough to join the play.
Description:
1. Blue D1 pass to Red F1 who skates to the red line and turns back attacking 1-1 vs. D1.
2. On the whistle Red D2 passes to Blue F2 at the other end of the rink.
3. Blue F2 skates to the red line and turns back attacking 1-1 vs Red D2. while Red D1 Joins Red F1 on the attack and White F1 backchecks making it a 2-2.
4. Repeat with Blue D3 passing to Red F3 at original end.
*Situations up to a 3-2 can be practiced. You need at least 8 D and 12 F to practice 3-2 with a 5-5 at each end. With larger number the lineup needs to move into the neutral zone to leave inside the blueline free.
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120718110748616
https://youtu.be/47frTI3Rb88
B6 Defense Shooting Sequence - College W
Key Points:
Keep the skates outside the blue line and the puck in to avoid skating at the checker. Hit the net. One time the shot in the middle.
Description:
1. A pass to B at the point.
2. B skate inside the dot and shoot.
3. A pass and B skate to boards and shoot.
4. A pass and B one shoot a one timer in slot.
5. A rim to the other side and B pick up the rim and skate inside the dot and shoot.
6. *Alternate Sides*
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20120430092938253
https://youtu.be/577AhH1ig20
'Enjoy the Game'