Hockey at Home with Crash Conditioning - Episode Three (Featuring Mike Green and Dr. Christopher Woo)

As part of the Hockey at Home Series, Hockey Alberta will publish a weekly video focused on goaltender skills drills that can be done at home.

This week, Team Alberta alumna, University of Calgary Dinos goaltender Dayna Owen shows how to practice passing fro a butterfly position. Check back every Saturday for the latest goalie skills video!

Passing from a Butterfly Position

Now is the perfect time to improve your puck-handling and passing, this drill can assist you in improving your passing skills as you get ready for next season!

Being able to control a dump in on net and make a quick pass to your teammates can assist your team in breaking the puck out of your own zone. In season and during team drills these skills, without deliberate focus and repetitions, can be easily overlooked which will ultimately limit performance. When practicing this skill try to keep the eyes up as much as possible, there will always be a need to “check” the puck but push yourself to keep your eyes up, when possible, to be able to scan and evaluate incoming forecheckers. This drill can be done with a puck or a ball, whichever works best for your training. When practicing these skills, there are a couple of things to keep in mind:

• Start in an down/butterfly stance – Chest up, weight over your knees, eyes downward, chin in front of knees
• Hands away from the body, blocker and glove are positioned in front of the body. Elbows are bent and hands are ready.

• Establish visual connection on the puck and track the puck all the way into your or glove – eyes remain on the puck all the way in.
• Once the puck is in your glove, turn your glove down towards the ground and move your glove towards the ground to place the puck on the ground.
• You want to do this quickly and with some force so that once the puck makes contact with the ground and so it will lay flat while in your glove.
  • Avoid dropping the puck down as it can roll and make it more difficult to control.

• Take your glove off the ground, come back up in your butterfly to complete the passing sequence.
• For the passing portion: hands are away from the body, blocker is positioned mid-way up the shaft of the stick and the glove hand is positioned in an inverted grip above the paddle of the stick
• The glove can rotate to a standard player grip on the stick – based on the skill set of the goaltender
• Glove hand applies downward pressure and prepares to pass the puck
• Sweep the puck along the surface and pass towards your target

• To progress this drill:

• Head is up to read options to make the pass
• Do this on your backhand – this motion would be more of a sweep pass on your backhand
• Have someone flash a different number of fingers every 2-3 seconds
• Place obstacles to encourage saucer passes
• Incorporate footwork patterns prior to the butterfly & dump in/”shot” (smaller shuffles, bigger T-Push like cross crease movements, etc)

Hockey Alberta Goaltender Guide >

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

Doug ’Crash’ Crashley of Crash Conditioning Ltd is back with a new, trimmed-down version of Hockey at Home with Crash Conditioning!

Doug ’Crash’ Crashley of Crash Conditioning Ltd is back with a new, trimmed-down version of Hockey at Home with Crash Conditioning!

Hockey Alberta is excited to work with Ali Stead (@never2late2learn.hky) to bring you weekly off-ice skills drills, as part of the Hockey at Home Series.

Ali Stead is a hockey player and social media influencer. Having only started playing hockey a few years ago, she developed her skills quickly, and is now passionate about sharing her love and knowledge for the game. Be sure to check back every Thursday for the latest drill!

Puck Pullbacks

This simple drill will help players get comfortable with pulling the puck into the protected ’pocket’ behind their heels. This move is very effective for forwards when attacking the defender or for defenders trying to shoot around a shot blocker.

Give it a try with these key points in mind:

• Slide bottom hand to extend reach and range
• Top hand should be off the hip and moving freely
• Cradle/pinch puck with the backhand
• Use ’sculling’ skating technique (push with heels)

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

As part of Hockey Alberta’s Hockey at Home series, Team Alberta alumni Jake Neighbours (Edmonton Oil Kings) demonstrates an at-home exercise to increase upper-body strength.

Yoga Push-Up

Remember to always keep your core tight, and to work on being mobile throughout the push-up. This allows for building of muscle and mobility!

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

As part of the Hockey at Home Series, Hockey Alberta will publish a weekly video focused on goaltender skills drills that can be done at home.

This week, Team Alberta alumna, University of Calgary Dinos goaltender Dayna Owen shows how to practice crease movement and screens. Check back every Saturday for the latest goalie skills video!

Crease Movement & Screens

Oftentimes, goaltenders do not get the opportunity to practice good habits in drills during the season. Now is the perfect time to work on good habits that can help get you ready for next season!

Being able to move across the crease efficiently and setting your feet all while managing screens can be a difficult component for goaltenders to master. You can isolate working on screens, or you can combine them with some footwork. In season and during team drills these skills, without deliberate focus and repetitions, can be easily overlooked which will ultimately limit performance. This drill can be done with a puck or a ball, whichever works best for your training. When practicing these skills, there are a couple of things to keep in mind:

• Start in an athletic stance - bent ankles/knees, chest up and back straight
• Hands away from the body, blocker and glove are positioned in front of the body. Elbows are bent and hands are ready.
• To rotate to start your movement, remember your eye lead that we worked on in last weeks recovery drill.
• Set your feet square, maintain a good knee bend and look around the “screen”
• Once the “shot” is taken, make sure to track the puck all the way into your blocker (or glove)
  • If you do not catch it, square up to the rebound to practice good habits
• Make sure to do this on both sides (glove and blocker)
• You can creative on the obstacles you use for a screen!
• To progress this drill:
  • Have the “shooter” move to different positions to simulate shorter/larger pushes across
  • Incorporate up/down movements to simulate getting in and out of the butterfly (knee pads encouraged)
  • Reaction balls can be bounced off of the ground towards the goaltender
  • Obstacles can be placed to simulate a screen (depending on the skill set of the goaltender)
  • Change up the footwork patterns (smaller shuffles, bigger T-Push like cross crease movements, etc)

Hockey Alberta Goaltender Guide >

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

As part of Hockey Alberta’s Hockey at Home series, Team Alberta alumni Marc Lajoie (Tri-City Americans) and Izzy Lajoie (U of A Pandas) show off drills that can be done at home.

Soft Catch & Release Shooting

The soft catch and release shooting technique allows a player to quickly control a pass and load the puck in a ready shooting position allowing the player to get the shot off quickly before a defender can apply pressure.

Some key execution points for this drill:

• Good hockey position
• High Elbow
• Good transfer of weight
• Keep your head up
• Hands away from your body
• Follow through to the target

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

As part of the Hockey at Home Series, Hockey Alberta will publish a weekly video focused on goaltender skills drills that can be done at home.

This week, Team Alberta alumna, University of Calgary Dinos goaltender Dayna Owen shows how to practice recoveries and crease movement. Check back every Saturday for the latest goalie skills video!

Recoveries and Crease Movement

Oftentimes, goaltenders do not get the opportunity to practice good recovery habits in drills during the season. Now is the perfect time to work on good habits that can help get you ready for next season!

Being able to recover and move across the crease efficiently is a key element to having your feet ready and set for the next shot. You can isolate your recovery and agility skills, or you can combine them with tracking exercises to your glove and blocker. In season and during team drills these skills, without deliberate focus and repetitions, can be easily overlooked which will ultimately limit performance. This drill can be done with a puck or a ball, whichever works best for your training. When practicing these skills, there are a couple of things to keep in mind:

• Start in an down/butterfly stance – Chest up, weight over your knees, eyes downward, chin in front of knees
• Hands away from the body, blocker and glove are positioned in front of the body. Elbows are bent and hands are ready.
• To rotate to start your recovery, think head, hands, hips;

• Eyes and head turn to look where the goalie is going (new target)
• Hands begin to move together towards the next target (remember: elbows stay against the body)
• Lead leg pulls under the body and squares the hips up to the next target

• Once you have rotated, get up and push with the outside/back leg
• Stop using the lead leg
• Make sure to square up your shoulders to the “shooter” (or ball being thrown)
• Push yourself to set your feet prior to the “shot”
• Make sure to track the puck all the way into your blocker (or glove)
  • If you do not catch it, square up to the rebound to practice good habits
• Make sure to do this on both sides (glove and blocker)
• To progress this drill:
  • Have the “shooter” move to different positions to simulate shorter/larger pushes across
  • Incorporate up/down movements to simulate getting in and out of the butterfly (knee pads encouraged)
  • Reaction balls can be bounced off of the ground towards the goaltender
  • Obstacles can be placed to simulate a screen (depending on the skill set of the goaltender)

  • Change up the footwork patterns (smaller shuffles, bigger T-Push-like cross-crease movements, etc)

Hockey Alberta Goaltender Guide >

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

Hockey Alberta is excited to work with Ali Stead (@never2late2learn.hky) to bring you weekly off-ice skills drills, as part of the Hockey at Home Series.

Ali Stead is a hockey player and social media influencer. Having only started playing hockey a few years ago, she developed her skills quickly, and is now passionate about sharing her love and knowledge for the game. Be sure to check back every Thursday for the latest drill!

Backhand Flip

Acquiring a soft touch on the backhand can open up new opportunities during gameplay. Here’s a fun drill to improve your backhand control.

Give it a try with these key points in mind:

• Keep knees bent for a strong stance and good weight transfer
• On the backhand flip, roll wrists forward to create a wedge that will get under the puck and create lift
• On the forehand catch, roll wrists forward to trap and cradle the puck with a closed blade
• Look up periodically to scan your environment

For a regressed version, try using a tennis ball instead!

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

As part of the Hockey at Home Series, Hockey Alberta will publish a weekly video focused on goaltender skills drills that can be done at home.

This week, Team Alberta alumna, University of Calgary Dinos goaltender Dayna Owen shows how to practice moving across the crease and passing. Check back every Saturday for the latest goalie skills video!

Moving Across the Crease & Tracking

Now is the perfect time to improve your footwork, agility and tracking, this drill can assist you in improving your skills as you get ready for next season!

Being able to move across the crease, get your feet set and square before the shot is a key element to save selection. You can isolate your footwork and agility skills, or you can combine them with tracking exercises to your glove and blocker. In season and during team drills these skills, without deliberate focus and repetitions, can be easily overlooked which will ultimately limit performance. This drill can be done with a puck or a ball, whichever works best for your training. When practicing these skills, there are a couple of things to keep in mind:

• Start in an athletic stance - bent ankles/knees, chest up and back straight
• Hands away from the body, blocker and glove are positioned in front of the body. Elbows are bent and hands are ready.
• Head stays level during shuffle movements (no bobbing up and down)
• Both hips face forward and square up with your target
• Make sure to square up your shoulders to the “shooter” (or ball being thrown)
• Set your feet prior to the “shot”
• Make sure to track the puck all the way into your glove.
• If you do not catch it, square up to the rebound to practice good habits
• Make sure to do this on both sides (glove and blocker)
• To progress this drill:
• Have someone flash a different number of fingers every 2-3 seconds at the mid-way point
• Incorporate up/down movements to simulate getting in and out of the butterfly (knee pads encouraged)
• Reaction balls can be bounced off of the ground towards the goaltender
• Obstacles can be placed to simulate a screen (depending on the skill set of the goaltender)
• Change up the footwork patterns (smaller shuffles, bigger T-Push like cross crease movements, etc)

Hockey Alberta Goaltender Guide >

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

Hockey Alberta is excited to partner with Doug ’Crash’ Crashley of Crash Conditioning Ltd to bring a weekly series to the homes of hockey players across Alberta, focused on strength and conditioning.

As the COVID-19 pandemic continues to keep us all at home, it’s important to maintain strength, conditioning and proper nutrition as much as possible. Follow along with Crash each week as he takes us through a routine to help everyone become a ’Crashlete’ at home! Stay tuned every for a new workout from Crash every Tuesday.

The Workout:

1. Foam rolling series - 20-30 seconds of each

2. Dynamic warm-up - 10-12 minutes:
a) Lunge complex - 3-5 reps
b) Squat stretch - 5 reps
c) Sumo squats - 5 reps
d) Mountain climber complex - 5 reps slow, 3 reps fast
e) Peeing dog to donkey kick - 5 reps
f) Hip can-opener - 2 sets: 5 opener, 5 squat

3. Ankling:
a) Ankle up/down - 5-10 reps
b) Ankling springs - 10 reps
c) Single-leg ankling - 5 reps/leg
d) 2-leg lateral hops - 2 sets, 5 reps
e) 2-leg forward/backward - 2 sets, 5 reps
f) Single-leg lateral hops - 5 reps
g) Single-leg forward/backward - 5 reps

4. Cross-over Step - 5reps per side (across and return)

5. Strength:
a) Towel pulls (step and pull) - 3 sets, 5-8 pulls
b) Banded split-position pull - 3 sets, 5 reps (hold for 4 seconds)
c) Hockey stick push-pull complex - 5 reps of forehand and backhand (hold for 10 seconds)
d) Bucket/medicine ball seated shoulder press - 2-3 sets, 5 reps

6. Follow the Hockey Alberta nutrition guide - eat and sleep well!

Hockey at Home Series >

As part of the Hockey at Home Series, Hockey Alberta will publish a weekly video focused on goaltender skills drills that can be done at home.

This week, former Team Alberta netminder Dayna Owen shows how to practice pulling the puck off the boards and passing. Check back every Saturday for the latest goalie skills video!

Pulling the Puck off the Boards and Passing

Now is the perfect time to improve your puck-handling and passing, this drill can assist you in improving your passing skills as you get ready for next season!

Being able to pull the puck off the boards, move it away from pressure and up the boards to one of your teammates can assist your team in breaking the puck out of your own zone. Try isolating this skill, without deliberate focus and repetitions it can be easily overlooked which will ultimately limit performance. When practicing this skill try to keep the eyes up as much as possible, there will always be a need to “check” the puck but push yourself to keep your eyes up, when possible, to be able to scan and evaluate incoming forecheckers.

• Start in an athletic stance - bent ankles/knees, chest up and back straight
• Hands away from the body, blocker is positioned at the butt end of the stick and the glove hand is positioned in an inverted grip above the paddle of the stick
• The glove can rotate to a standard player grip on the stick – based on the skill set of the goaltender
• Glove hand applies downward pressure and prepares to pass the puck
• Sweep the puck along the surface and pass towards your target
• Legs are bent and feet pivot as you make the pass
• Obstacles can be placed to simulate a defender (depending on the skill set of the goaltender)
• To progress this drill:
• Head is up to read options to make the pass
• Do this on your backhand
• Have someone flash que cards
• Have someone flash a different number of fingers every 2-3 seconds
• Identify various things in your environment to cycle between

Hockey Alberta Goaltender Guide >

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

Hockey Alberta is excited to work with Ali Stead (@never2late2learn.hky) to bring you weekly off-ice skills drills, as part of the Hockey at Home Series.

Ali Stead is a hockey player and social media influencer. Having only started playing hockey a few years ago, she developed her skills quickly, and is now passionate about sharing her love and knowledge for the game. Be sure to check back every Thursday for the latest drill!

Eyes-Up Stick Handling

Now is the perfect time to improve your puck-handling by feel, this simple skill can dramatically improve hockey sense in a short time!

Scanning the ice in order to gather more information leads to better decisions, the ability to efficiently scan the ice can be severely affected by stick handling habits. Try isolating this skill, without deliberate focus and repetitions it can be easily overlooked which will ultimately limit performance. When practicing this skill try to keep the eyes up as much as possible, there will always be a need to “check” the puck but work towards handling with feel & peripherals only.

• Start in a proper hockey stance with bent ankles/knees, chest up and back straight
• Hands away from the body, top hand should not touch hip
• Head should be tilted down slightly to improve peripheral range
• Start narrow and work the puck wider as comfort level increases
• For better control remember to pinch/shade the puck by rolling wrists
• Practice these various scanning habits while stick-handling:
  -watching TV
  -have someone flash que cards
  -have someone flash a different number of fingers every 2-3 seconds
  -identify various things in your environment to cycle between

• Progress to a combination of puck handling and shooting without looking directly at the puck

For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home

Hockey Alberta is excited to partner with Doug ’Crash’ Crashley of Crash Conditioning Ltd to bring a weekly series to the homes of hockey players across Alberta, focused on strength and conditioning.

As the COVID-19 pandemic continues to keep us all at home, it’s important to maintain strength, conditioning and proper nutrition as much as possible. Follow along with Crash each week as he takes us through a routine to help everyone become a ’Crashlete’ at home!

The Workout:

1. Lacrosse ball rolling - 20-30 seconds of each body part
2. Sitting squat - 30 second hold, two sets
3. Angle lunge mobility - 10 reps per side, two sets
4. Standing ankle ’toes up, heels up" - 10 reps, two sets
5. Sitting squad - 30 seconds, one set
6. Hip-dominant push complex - repeat order of each exercise 2-4 times with 60 seconds rest between each, 5 reps per.
a) Double-leg squat - 6 second isometric hold
b) Rear-foot elevated single-leg squat - 6 seconds down, 4 seconds iso hold per leg
c) Single-leg squat - 6 seconds down, 4 seconds iso hold per leg
7. Hip posterior chain pull complex - same as above for volume
a) Slider hip raise leg curls - 6 seconds down, 4 seconds iso hold
b) Single-leg versions of above
c) Stork stand to hinge reach - 6 seconds down, 4 seconds iso hold per leg
8. Upper body prep complex - 2-3 sets of the below exercises, 60 second rest periods:
a) Towel push-pull tension - 5 x 12 second reps with as much force as possible
b) Split-position lateral towel raise - 5 x 8 second iso holds
9. Aerobic recovery - 15-20 minutes of some type of static movement (jog, bike, skip, row, etc) at your 60% effort level (about 125-135 bpm heartrate)
10. Stretch - 40 second holds of static stretch exercises
11. Follow the Hockey Alberta nutrition guide - eat and sleep well!

Stay tuned every for a new workout from Crash every Tuesday!