All 27 drills in one place. Print this guide or save as a pdf.
| Level | Focus | Drills | Prerequisite | Mastery Standard |
|---|---|---|---|---|
| Foundation | Puck feel, soft hands, muscle memory | 9 drills | None — start here | All 9 eyes-up at game speed |
| Advanced | Game dekes, wall ball, ball juggle | 9 drills | Foundation complete | Execute at game speed, eyes up |
| Tricks | Pickups, juggles, blade awareness | 9 drills | Foundation & Advanced complete | Clean reps each |
| ID | Drill | Tag | Duration | Description | Coach Tip |
|---|---|---|---|---|---|
| F1 | 4 Corners | foundation | 3x each dir / 3 sets | Move the puck around your body hitting the four corners of an imaginary box. Top hand manipulates blade — bottom hand supports. | The stick twists in your hands throughout. Keep it controlled and smooth. |
| F2 | Side 2 Side | foundation | 30 sec / 3 sets | Reach puck outside each foot. | Work on being smooth. Head Up. |
| F3 | Side 2 Side + Quick Taps | foundation | 30 sec / 3 sets | Reach puck outside each foot, quick taps, and across to the other side. | Work on being smooth. Head Up. |
| F4 | Toe Drag — Stationary | foundation | 30 sec / 3 sets | Use the toe of blade to pull the puck back — pull across to the backhand. | Move lateral — not forward. Defender is in front of you. |
| F5 | Pull to Skate | foundation | 5 reps / 3 sets FH&BH | Pull puck to skate toe and kick back. Forehand and backhand. | Add quick taps between reps. Move your feet. Stay loose. |
| F6 | Quick Taps | foundation | 30 sec / 3 sets | Rapid touches. Top hand rotates, bottom hand supports and accelerates. | This is all about the top hand. Don't tighten your shoulder. Stay loose. |
| F7 | Top-Hand Only | conditioning | 30 sec / 3 sets | Remove bottom hand. Handle with top hand only. 30 continuous seconds. | If forearm burns by 30 sec — add wrist/forearm training off ice. |
| F8 | Flowstyle | game | 30 sec / 3 sets | Stickhandle freely with no restrictions, eyes up the whole time. | The brain runs the hands. Let your hands go. Stream of consciousness stickhandling.. |
| F9 | Dangles | foundation | 30 sec / 4 sets | Two pucks (small objects) 18" apart. | Stay loose. Find a rhythm. |
| ID | Drill | Tag | Duration | Description | Coach Tip |
|---|---|---|---|---|---|
| A1 | Fake to Backhand drag | game | 3 reps / 3 sets | Fake → catch puck on backhand toe → backhand drag across. | Remember to fake. If defender doesn't believe you'll shoot, they won't bite. |
| A2 | Da Ghost | game | 3 reps (each direction) / 3 sets each | Build a house of pucks. 18” between them. | Handle the biscuit through the house like a Ghost in the old cartoons. Reverse with a toe drag. |
| A3 | Minefield — Eyes Up | game | 30 sec / 3 sets | Place 6–8 small objects in a random pattern. | Your brain knows where the obstacles are. Trust yourself. Eyes up. |
| A4 | Wall Ball — Forehand and Backhand | game | 10 reps (FH/BH) / 3 sets | Pass and receive off wall — FH and BH | Good passes, soft hands on receive. |
| A5 | Wall Ball — Forehand with Handles | game | 10 reps / 3 sets | Pass against a wall, receive, quick handles, and pass again. | Good passes, head up. |
| A6 | Wall Ball — Forehand Drop Shoulder | game | 10 reps / 3 sets | Pass against a wall, receive, drop shoulder to fake to the BH and return to the FH. | Drop shoulder to sell the fake. |
| A7 | Wall Ball — Backhand | game | 10 reps / 3 sets | Pass and recieve on the backhand. Quick handle and pass again. | Top hand to open and close the blade. Remember to scan. |
| A8 | Wall Ball — Forehand Corner | game | 10 reps / 3 sets | Find (or create) a corner and pass a ball so it hits both sides of the corner and comes back to you. | Aim for the corner so the ball returns directly to you. |
| A9 | Ball Juggle | trick | 50 reps / 3 sets | Juggle a tennis ball with your stick blade. 50 consecutive reps | Concentrate. Relax your shoulders. |
| ID | Drill | Tag | Duration | Description | Coach Tip |
|---|---|---|---|---|---|
| T1 | Pancake Pickup | trick | 5 pickups | Put pressure on the stick in order to glue the puck in the blade pocket. Drag back and scoop under. | Drag back and scoop under.|
| T2 | Toe Pickup | trick | 5 pickups | Toe on far edge — bottom hand thumb applies pressure to put the puck slightly on edge. | Drag puck on edge in one motion with arms and wrists moving and rotating together. |
| T3 | Scoop Pickup | trick | 5 pickups | . Toe drag back, slice the blade under the puck. Momentum carries puck onto blade. | Easier on ice with momentum. Blade angle is critical. |
| T4 | Forehand Juggle | trick | 10 juggles | Pickup → 1/2 revolution → catch on forehand blade. 10 clean reps. | Bend knees for greater catch control. Eye on rotation — not blade. |
| T5 | Forehand–Backhand Juggle | trick | 10 juggles FH&BH | Toss from FH → catch on BH → flip back to FH. Alternating. | Rotate hands early to prepare for catch — don't wait until the puck is falling. |
| T6 | High Juggle | trick | 10 juggles | Full revolution toss — catch on forehand. Track rotation all the way down. | Eye on the puck's spin — not its height. Soft hands on catch. |
| T7 | Stick Walk Juggle | trick | Full trick | Pickup → walk to heel with 1/2 rev → launch straight up → catch on stick shaft. Then toss in between your hand to stall on shaft. Shovel back to your blade. | Practice heel-to-shaft transition separately before connecting full pattern. |
| T8 | Zoro Air | trick | Full Trick | Pickup → roll bottom hand over top → puck spins around blade → return. | Find consistent rhythm before adding speed. Wrist coordination — don't muscle it. |
| T9 | Windmill | trick | Full Trick | Pickup → bottom hand up and around → centripetal force holds puck. | Consistent speed is the entire skill. Hesitation drops the puck. |