Stickhandling Circuit Training from July 2007 Newsletter
Irondale Stickhandling Circuit
-Joe Federer, 2007
Monday, Wednesday, Friday
In front of your body, stickhandle side to side for 1 minute as fast as you can.
In front of your body, side to side, 1 minute as wide as you can (this may be difficult in a basement) going to one hand on your backhand side.
In shooting position, stickhandle forward and backward staying in control for 1 minute. Work on this drill to get a feel for the puck (ball) on your stick.
Starting on the side of your body in shooting position, push the ball out, 'toe' it back in to the side and quickly move it over to your backhand side (going out as far to your backhand side as possible. Repeat for 1 minute. As you do this, think of the words: Give, Take-away, Go-Around.
In front of your body, side to side for 1 minute as fast as you can.
Figure 'infinity' ∞ around 2 pucks in front of you, roughly three feet apart. Stickhandle as fast as you can for 1 minute one way, 1 minute the other. See figure on the next page.
Figure 8 around 2 pucks lined up in front of you, roughly three feet apart. Stickhandle as fast as you can for 1 minute one way, 1 minute the other. See figure on next page.
Figure 'infinity' around 2 pucks in front of you, roughly as far apart as you can reach to both sides (going around the pucks will require you to shift your body and go to one hand on your backhand). 1 min each way, pulling the ball as fast and hard as you can from puck to puck.
Pull the ball into instep of left foot, kick out to the blade of your stick, stickhandle across body, pull in to instep of right foot, and kick out to blade. Stickhandle back across and repeat for one minute. Try to be quick and smooth.
With the ball on your side in shooting position, pull in to out-step of left foot, kick out, move the ball to other side of body smoothly, pull in to out-step of right foot (using backhand/forehand depending on which side), and kick back out. Repeat for 1 minute. If you are right-handed, you will go the opposite way, right foot first, left second.
Free stickhandle for 2 minutes. Spin, bring into your feet, fast, slow, wide, short, everything. Just keep the ball moving for 2 min and try not to do the same thing for to long at any given time. Do the things you are uncomfortable with, challenge yourself and try new things.