- Hey Hockey players, Coach Garner here
from hockeytraining.com.
In this video, I'm gonna run you through
position specific dry land training drills
for forwards, defense, and for goalies.
The thing is, there's a
big difference between
what's known as GPP and SPP.
GPP is your general physical preparedness,
and SPP is your specific
physical preparedness.
You wanna move throughout the season,
throughout your periodization,
or throughout the off season,
from a general fitness
perspective to a much more special
and/or specific physical perspective.
That's why it's great
for coaches out there
to separate positions
from each other when doing
dry land training drills or
when working out in the gym
doing your speed and conditioning.
General is gonna work, generally.
But, after a period of
time, you're gonna have to
move to the more specific
outputs of that position.
Defense has different mechanics
on the ice than forwards.
Goalies are clearly very
different that forwards or D.
They all have their own
specific outputs that require
their own specific drills,
and we are gonna be
running through those today.
The first drill that
we're gonna run through
is a crossover step into forward sprint.
And this one is for
the forwards out there.
In this exercise you're
gonna start laterally,
cross over twice, and then
explode into a sprint.
We're doing this because forwards,
and especially wingers,
very often are starting
in a lateral position,
looking at their own end,
and then need to explode forward
into the other teams end.
In this dry land drill for
the defensemen out there,
you're gonna go into a jump
back sprint on coaches command.
What this means, is that
you're going to be standing
in an athletic position and
the coach is going to determine
when you jump, you hurdle hop backwards,
and then land in a split squat stance,
and immediately explode
forward into a sprint.
We do this drill because
defensemen are so often skating
backwards and then have
to immediately explode
into a forward skating motion.
This trains all those movement patterns.
In this dry land drill
for the goalies out there,
you're gonna be doing the forward and back
reactive ball toss.
How it works is you're
gonna set the cones up
about 10 yards apart.
Like you're seeing here,
the coach is gonna throw
the ball at the goalie
while the goalie does
nonstop sprints and back
peddles around the cones,
while catching the ball and returning it
with opposite hands.
We run through this drill
to work on goalie agility
while keeping the reaction time in check.
(upbeat music)
The triple forward skater
bound into sprint is a
dry land drill that's excellent
for the forwards out there.
What you're gonna be doing
is you're gonna set up,
do triple forward skater bounds.
So don't just bound laterally
and stay within the same spot.
I want you to jump forward and laterally
in the skater bound motion,
and right after the third one,
you're gonna explode into a sprint.
(upbeat music)
The backward toe tap
into turnaround sprint
is an excellent dry land drill
for the defensemen out there.
What you're gonna do is dribble your feet
as fast as possible while going backwards
for three to five yards,
and then immediately
turn all the way around 180 degrees
and explode into a fast sprint.
(upbeat music)
This goalie dry land drill
is the lateral shuffle
with reactive ball toss.
What you're gonna do, is set the cones up
anywhere from five to ten
yards apart and the goalie
will only shuffle when reacting
to the coaches ball throw.
The coach is going to
throw the ball in front
of the goalie, and it's
the goalies job to shuffle
as fast as possible, catch
the ball, and return it
and only move when the
coach throws the ball.
Thanks for watching our position specific
dry land training drill video.
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