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IT’S ALL IN THE WRISTS
Why is it that some players just seem to stickhandle the puck a little better, pass it with a little more zip and a lot better accuracy, catch every pass in any position, and shoot it that much harder with a much quicker release? In most instances, it has a lot to do with their wrists and how they use them. Some players have very minimal, or no wrist action, while others utilize their wrists to their fullest when working with the puck.
At every age and at every level of play, every player can improve in this area and coaches need to be sure that they watch their players closely and make sure they are getting the most out of their wrists. As players get into their early teens, they should be working on developing their wrist and forearm strength to improve passing and shooting.
Start early and remind them often
As soon as players are taught to hold their stick properly, they should be taught to utilize their wrists. Show them how their wrists move, and what the wrist movement does to the stick blade. If they are dribbling the puck in front of their skates with their wrists only (not reaching with their arms), the blade of the stick will be cupped, or closed over the puck on both sides of it, allowing for better puck control. If they are not flexing their wrists to move their stick blade, and are just using their arms, the stick blade will be always perpendicular to the ice, and puck control will be diminished. Every time you do a stickhandling drill with players under the age of ten, make sure that you remind them to position their hands properly on the stick, and to use their wrists.
Proper grip and proper hand positioning
To use the wrists most effectively, a player needs to make sure that they are gripping the stick properly, with hands about the width of their hips apart (as a rule of thumb), with the top hand at the very end of the stick shaft. Players need to be able to get their hands away from their bodies to take advantage of using their wrists. If their hands are in tight to their bodies, they will have difficulty. As they improve their skating ability and balance, they will become better at getting their hands away from their body. They also need to make sure they have a “strong stick” so that the stick blade controls the puck not the other way around.
Stickhandling and puck control
When stickhandling the puck at top speed, many players lose it off of the heel of their stick, or it starts to bounce or roll on them. Puck control is greatly enhanced by the wrists and “rolling” or “flexing” the wrists to handle the puck actually moves the stick blade in a manner that the heel of the blade moves more side to side than the toe of the blade does. As the puck is handled toward the heel, this side to side action, with the blade of the stick “closed” over the puck on both sides causes the heel of the stick blade to actually “grip” the puck as it moves forward. No wrist action, no grip, and the puck is often lost off of the heel. When skating straight ahead with the puck, the side to side movement should be minimal, and with the wrists only, as moving the puck too much side to side and reaching with the arms only serves to slow a player down, and should only be used when trying to go around a defender.
Soft hands for catching passes
Players are taught to “cup” or “cradle” the pass when receiving it, both on the backhand and forehand. That’s just another way of utilizing the wrists. When receiving a pass, a player should make an effort to receive it toward the heel of the stick blade, and as he receives it, he needs to actually “catch” it by flexing the wrists so that the blade of the stick is cupped over the puck, as it moves backward a few inches. Not coincidentally, that “flexed” or “cocked wrist” position is the starting position to make a pass or shoot the puck from.
Making firm, accurate passes
The quicker the puck moves the better, so it only makes sense that the harder, and more accurate the passes are, the better. To make passes that are under control and on target, the puck needs to be started toward the heel of the stick and released with a spinning action on the puck. This spinning action helps to keep the puck on the ice for a good, flat pass that a teammate can catch. To be able to get the spinning action, a player needs to use the wrists, starting in the “cocked” position with the blade “cupped” over the puck (on the heel). To release the puck, the wrists need to be quickly “flexed” to allow the stick blade to in effect, open up, then close again, as it moves forward, creating what some people refer to as a “snap”. No wrist movement, no blade action. With a quick “snap”, or wrist flex, the puck is on the stick very briefly and is flung off of the blade.
Shooting with velocity
Because their arms are strong enough, players can shoot the puck without using their wrists, but they can’t shoot it as hard, or as accurately as they can when they do use their wrists. The same principles apply to shooting as are used in passing. Proper hand positioning, starting the puck on the heel of the stick with the blade (and wrists) in a “cocked” position, cupped over the puck, hands away from the body, strong stick, with the wrist action forcing the puck to spin from heel to be released toward the toe of the blade.
Quick hit- Plyometrics is one of the best ways if not the best way to improve power. Power is similar to strength except you are adding a time factor. Therefore the relation of strength and speed is what we are talking about when we talk about power. A person who can perform a specific resistance movement, such as jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are looking at is not just the contraction of the muscle, but how fast will it contract. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch.
Also check out www.skinnerhockey.com Skinner Stickhandling
December 8, 2007
USA Hockey Dryland Drills
Click on each link below to view video
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Continuing players’ skills progress while they aren't on the ice is a nearly timeless resource. Each drill is designed to build on the next and should be viewed in order from No. 1 to 21. Each off-ice stick handling drill serves as a foundation for the next.
Drill No. 1: Soft Touch
From narrator and NTDP assistant coach Ken Martel: Soft Hands is "the beginning puck-skills drill that should precede all others in building technique." The focus should be on soft hands, quick touches, using the hands and wrists with little arm movement.
>>>DRILL 1: SOFT TOUCH (3.38 M)
Drill No. 2: Around Body
Once a player masters "Soft Touch," he or she can move to "Around Body," a two-drill set that includes a focus on quick touches, greater range of motion and use of the heel and toe of the stick. Hands should be kept free and away of the body before sliding the hands together.
>>>DRILL 2: AROUND BODY (2.42 M)
Drill No. 3: Hands & Feet
The first of the multi-tasking drills, "Hands & Feet" allows the player to incorporate foot movement. "Rarely," says Martel, "do we handle the puck with our feet planted." With this drill, players essentially run in place while stickhandling with knees and head up.
>>>DRILL 3: HANDS AND FEET (1.26 M)
Drill No. 4: Moving
Once players master the basics of Drills 1, 2 and 3, they can advance to "Moving," which is the first of the series to incorporate foot movement. Players are encouraged to keep their heads up and their knees high as they move randomly about the surface.
Drill No. 5: Hop
"Hop" is the fifth and final drill of the first chapter of the NTDP's off-ice drills. It requries the player to hop on one foot while incorporating facets of stickhandling learned earlier in the series. Each foot should be trained, with the player focusing on increasing his balance and coordination.
Drill No. 6: Blinders
"Blinders" promotes stickhandling touch and feel by obscuring a player's vision. It requires the purchase of goggle normally used by basketball players, and asks players to stickhandle while wearing them. If a player doesn't have to look down at the puck, he or she can see more of the ice.
Drill No. 7: Golf Balls
While "Blinders" might be more difficult to find, golf balls are in great supply. Stickhandling in the "Golf Ball" drill, because of the weight and compression, forces the player to move his hands and stick more quickly than with a softer ball or puck. It is considered "overspeed training."
>>>DRILL 7: GOLF BALLS (1.34 M)
Drill No. 8: PVC and TP Tubes
Some might have seen the title and thought the stickhandling would be performed with either PVC or toilet paper tubes, but the idea is to slide the tube over the stick and hold it with the bottom hand. This encourages top-hand control and strength, plus a relaxed bottom hand.
>>>DRILL 8: PVC TUBES (2.92 M)
Drill No. 9: Obstacle Course
While Drill Nos. 6, 7 and 8 required additional equipment, No. 9, "Obstacle Course," required all kinds of household items. It is designed to promote and encourage quick hands, agility and, especially, creativity.
>>>DRILL 9: OBSTACLE COURSE (2.05 M)
Drill No. 10: Quick Hands
It's back to the basics for Drill No. 10, "Quick Hands," which stands the player at the front of a line of pucks, spaced at even intervals, through which he or she is to stickhandle as rapidly as possible.
>>>DRILL 10: QUICK HANDS (1.58 M)
Drill No. 11: Hand Slide Wide
With Drill No. 11, "Hand Slide Wide," the goal is to increase the expansion of the player's reach by stickhandling wide to the forehand and backhand sides of the blade.
>>>DRILLS 11: HAND SLIDE WIDE (1.19 M)
Drill No. 12: Yo Yo
Drill No. 12, "Yo Yo," is not particularly complicated in its movement, but is more technical. The player should concentrate on the bottom hand position and on sliding the ball back and forth with the toe of his or her stick.
Drill No. 13: Figure 8
With Drill No. 13, "Figure 8," the player should concentrate on lengthening his or her reach while cupping the blade of the stick to use the heel and toe to perform the drill effectively.
>>>DRILLS 13: FIGURE 8 (1.61 M)
Drill No. 14: Thru Body
"Thru Body" is an off-ice drill that requires less speed and more technique. The player will work on his or her ability to manipulate the puck behind the body. Trunk rotation and flexibiltiy are key, while hands skills are enhanced.
Drill No. 15: Reach Drill
Drill No. 15, the "Reach Drill," works on a player's reach and keeping his or her hands away from the body in order to complete stickhandling through the course.
>>>DRILL 15: REACH DRILL (2.05 M)
Drill No. 16: Push-Pull
"Push-Pull," is two drills wrapped in the same video, one each for the forehand and backhand variations. The goal is to roll the top hand while using both the toe and heel of the stick.
>>>DRILL 16: PUSH-PULL (3.54 M)
Drill No. 17: Stick Flip
While Drill No. 16 included two variations, 'Stick Flip,' incorporates a sequence of three, each of which requires soft hands and rotating the face of the stick blade to cup the puck.
>>>DRILL 17: STICK FLIP (2.48 M)
Drill No. 18: Stick Hackey
Drill No. 17 the "Stick Hackey" video also includes "Group Hackey," both of which require players to bounce a tennis ball on the blade while alternating from forehand to backhand.
>>>DRILL 18: STICK HACKEY (2.45 M)
Drill No. 19: Toe Tap
"Toe Tap" is the beginning of the end in some ways, one of the last three videos of the off-ice series. Toe Tap is adapted from a soccer drill and requires the use of a soccer ball.
Drill No. 20: Soccer Ball
Drill No. 20, "Soccer Ball," marks the penultimate drill in the series, and builds on Drill No. 18, "Toe Tap." Rather than stepping on the ball, players should pass it while continuing to stickhandle.
>>>DRILL 20: SOCCER BALL (2.05 M)
Drill No. 21: Balance Board
"Balance Board" is the grand finale. It requires a pair of 2 x 4s, one stacked perpendicularly on the other while the player stickhandles on top.
>>>DRILL NO. 21: BALANCE BOARD (2.35 M)
More Hockey Tips.......
Is The Mile Run Making You Fast? Dr. Clint Steele, DC, CSCS www.betterhockey.com
There is an old saying in the strength and conditioning industry that goes something like this...”If you want to run (skate) fast ...then run (skate) fast.” This is basically a layman’s way of saying if you want to be fast you need to train fast twitch muscle fibers. In order to train fast twitch muscle fibers you need to use them.
Jogging DOES NOT utilize fast twitch muscle fibers. Let me repeat, jogging DOES NOT utilize fast twitch muscle fibers. So…why then do so many athletes and coaches come to me every year and tell me they (or their team) is running a mile or two every day in order to get into shape? Simple answer…they don’t know any better.
Now don’t get me wrong, the mile run does have its place but it is not as a pre-season or in-season off ice conditioning program.
Let me tell you how I utilize the mile run and what I use for my player’s pre-season and in season off ice conditioning. The mile run is a great way during post season training to help an athlete develop a good aerobic base that will be needed in the off-season and pre-season training. It is also a good way to help some athlete lose extra body fat if this is needed. You do however need to be careful how you use the mile run, or for that matter as long as we are on the subject the 30-minute bike ride.
When training my hockey players I will use aerobic conditioning in the post season phase of training. This is the phase of training that is the furthest away from the start of the season so we have time to “fix” any issues that this aerobic conditioning has caused. During the post season training phase I will train 2-3 aerobic sessions for every 1 an-aerobic training sessions. This will be determined based on the shape of the athlete and the amount of fat that needs to be lost. Aerobic training may include a mile run, two mile run or a bike ride. It may also include a circuit in the weight room.
In phase two, or the off-season training phase, I will train 1:1 aerobic to an-aerobic. This may be changed if I have an athlete who really needs to work on speed then I will change the an-aerobic to 2 training sessions for every 1 aerobic session. By the time we get to the third phase or pre season training phase all conditioning sessions are of an-aerobic nature.
Some great “fun” an-aerobic training sessions can include racquetball, tennis or squash. For some more intense an-aerobic training session in season or pre season I like “Fartlek” Sprints 30-second sprint/30 second walk or the 300 yard shuttle run. The 300-yard shuttle run is a GREAT way to train an-aerobically and also work on recovery. It is also a fantastic testing method to determine recovery rate.
‘Loading Up’ Before Your Extension
When we envision Troy Riddle skating, the first thing that comes to mind is his powerful extension. There’s a good lesson on how he does it: “loading up” his weight over a bent knee. This “Start Position” (or loading up) allows the leg to extend powerfully and efficiently, getting the most from his strength. Troy’s extension is awesome, but remember, this is the result, not the source of his power. A good training plan should focus more on the source of power from the correct “Start Position.”
There are two important elements of training (on-ice and off) to improve skating power: (1) Training should form correct habits, so that whatever force we can muster will be applied in the most efficient way; and (2) Training should develop strength and explosiveness in a skating range of motion.
One-legged jumps to the side (like on the Russian box) utilize the same source of power, “loading the weight” over one leg, then extending the hip backward and to the side, while at the same time using the quads to extend the knee.
Finally, great skaters get an excellent “toe kick” or extension of the ankle. The results are measured by Troy’s world-class skating times.
Weighted two-legged jumps and unweighted one legged jumps (many of them to the side) are excellent training for hockey — and one of the reasons Riddle has such powerful strides.
However, to be most effective, the center of gravity should be lined up with the direction of the force when viewed from any direction.
Weaker skaters will often bend forward or to the side at the hips, so the force line does not pass through the center of gravity.
Notice the center of gravity shifts when the body is in this bent or “pike” position and might actually be outside the body if the torso is bent excessively forward or sideways.
This sounds more complicated in words than it is in action, but remember this important concept and try to feel the proper sequence of power when you’re doing training jumps or working on your skating stride:
Efficient skating (or jumping) requires the center of gravity to be in line with the force.
Off-ice training should include many more one-legged exercises to learn correct skating posture and technique, then later to develop strength and explosiveness. Efficient delivery of power from this “Start Position” is perhaps the most important dryland training for skating.
In this way, “training” has a much greater meaning than simply adding strength or power. We are forming correct neuormuscular habits off-ice that can make the skating stride both efficient and powerful, even if the legs are not stronger.
Then, when we strengthen our legs in this range of motion, we have the best of both worlds — biomechanical efficiency and explosive leg power.
Not Just Stick Blades Can be Used for Puck handling
On several occasions last season, we watched National Hockey League games in a little different way. Each shift we were looking for how many times the puck was actually played by players utilizing their skates to receive a pass, to make a pass to a teammate, or to kick the puck up to their own stick. Not surprisingly, it happened a lot, anywhere from 2-4 times per shift on average. So it is important for players to not only use their stick blade, but also their skate blades properly in controlling the puck.
Balance
To be able to effectively utilize the skate blades, players need to have good balance on their skates. To use one foot to stop or kick the puck, a player needs to be able to balance on the other foot. Bending the knee and keeping the upper body upright are important components of balance. Leaning too far forward or too far backward with a straight leg almost guarantees that a player will fall down, and ensures that they will be at least off balance.
Skate Positioning for Passing
To pass the puck with the skate blade, a player should most often use the inside edges of the skate blade, for better control. The toe needs to be pointed to the side to effectively use the whole blade. Trying to kick the puck with the toe of the skate blade is pretty much useless, and somewhat dangerous. When needed players can use their outside edge to pass the puck, but they will have much less control than when using the inside edge.
Skate Positioning for Receiving
No matter how much coaches talk about it, and insist upon it, not every pass is going to be on the blade of the stick. Occasionally passes will come up short and the receiver has to use his skate blades to deflect the puck up to the stick blade. Most often the outside edge of the blade (of the skate nearest the passer) is used, and the player needs to angle the blade, with the toe turned in, so that the puck deflects off of the blade, with minimal slowdown, up to the stick blade. Once in a while, the inside edge (of the skate farthest from the passer) is used, especially if the puck behind the receiver and he needs to reach back to pull it up to his stick blade.
Frequency/rate of stride turnover
- Just as the off ice exercises…if you want to skate fast. …skate fast. Skating as fast as you can in practice. I often have my player pick someone on the team who is faster then they are and to try to keep up with that person during drills
- Overspeed Sprints. Robby Glantz of the LA Kings/Atlanta Thrashers does a great job of using bungee cords on the ice to teach kids to skate faster then normal.
- Agiliation Drills: Steve Serdachny of the Edmonton Oilers has some great drills to help teach you to move your feet faster while skating.
- Power
- Resistance Skating: This can be done with a resistance cord and a partner or by simply using two sticks with a partner.
- Power Jumps: Steve Serdachny does a drill where he has his players jump over an obstacle forcing players to use power to make it over these objects.
- Push/Pull resistance. There are a couple of great drills you can do with a partner and one stick to help work on power.