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OVERSPEED EXTREME HOCKEY SKATING TO SUCCESS
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5 Major Skills Skating Stick handling Shooting Passing Checking
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Sumo System Mantra for all 5 major skills
Foundation for balance, strides, agility and explosiveness Use of video 90° Knee bend-Knees 4” over toes Rear end knee high Slight back bend at waist Feet shoulder distance apart On balls of feet, inside edges V Diamond for forward strides V Diamond for direct acceleration
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Learning How to Skate Skating-the differentiator
Learn “the right way” from the start Sumo-Methodical system makes it easier Master inside/outside edges Resistance improves edge work Chaos-games-challenges-agility Perfect repetition-100,000 reps Start off ice and carry it to the ice Use of video analysis Speed wins!
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Stride Perfection Sumo-head up, butt down, 3” over toe
Forward and backward Bow legged DIAMOND V position V start under body 100% weight on striding edge Straight Extension 45° Extend and snap through toe Slight wrap-Quick low return Touch heels in V on recovery Arms forward and back Explosiveness One leg at a time Every stride counts Bend only at waist Cross around/under power Lateral movement Avoid railroading Avoid side swing Avoid hitching Avoid bobbing Avoid leg lift Avoid back bend
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Key Skating Skills Balance- Edge knowledge/perfection Sumo
Resistance for power Forward strides-power Backward strides power-individual strides-not wiggle Crossover/under power Acceleration front and back Acceleration on turns Quick feet Changing gears Stop and start side/side front/back-acceleration Tight turns Forward/back Back/forward Pivots- Mohawks Skate without and with pucks 5 Skill application Over speed Application Creative practicing-outside box Small game training-agility-quickness Explosive speed and power
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Skating Liabilities
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Over speed Training Executing skills and drills outside comfort zone
Explosiveness at reckless abandon speeds Explosiveness, agility, balance, flexibility Incorporate once players are executing skills correctly Short duration done perfectly Proper recovery With and without pucks Forward and backward-lateral-transition On and off ice-resistance-additional work load Use as game philosophy
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