| Being a fast player in female hockey has very little to | | | | multi-directional speed and the ability to read and react |
| do with how fast you can skate in a straight line. The | | | | on a physical and mental level is called "ABCD/1234". |
| reality is that when most girls hockey players of the | | | | And the reason why I like it so much is because it is all |
| same age and ability level get up to their full speed, | | | | about reaction time, quick feet and and change of |
| they are all pretty much equally fast. What separates | | | | direction. |
| the fastest players from the rest is how fast they can | | | | Here's how the drill works: Set up five squares marked |
| get up to full speed, their ability to change direction and | | | | by cones that are 3 feet by 3 feet apart. There should |
| their ability to react to the puck and their opponents. | | | | be 3 or 4 players assigned to each square. Have one |
| Speed is about being fast in every direction you move | | | | player from each group stand in the middle of a |
| and being fast with every decision you make. Being | | | | square with all players facing in the same direction. The |
| able to read and react to the play instantaneously is | | | | cones are labeled in a clockwise direction (starting at |
| what separates the best female hockey players from | | | | the bottom left) as "A", "B", "C" and "D". The A cone is |
| the rest. You can be the fastest skater with the | | | | also named 1, B is 2, C is 3 and D is 4. A coach, trainer |
| fastest shot, but if you can't react to the play quickly | | | | or leader will call out a letter or number and all of the |
| enough to capitalize on your speed, you aren't going to | | | | players who are inside the squares must run to touch |
| be able to gain an advantage over your competition. | | | | the corresponding cone and get back to the middle of |
| Developing multi-directional speed and the ability to | | | | their square as quickly as possible so that they can |
| read and react off the ice all starts with a solid | | | | react to the next call from the leader. Players will |
| foundation of single-leg balance, the ability to control | | | | perform the drill for approximately 10-15 seconds and |
| and generate power off of one leg, and foot | | | | then the next players will jump in. |
| quickness. Developing each one of these components | | | | When I first start using this drill with my athletes, they |
| of speed is critical, but single-leg balance is the most | | | | usually complain that it is too hard and they are getting |
| fundamental. If girls don't have the ability to stay low to | | | | confused. It just happens to be a drill that requires |
| the ice, they lose their ability to generate power, fight | | | | players to think while they're moving, which also |
| off checks and win battles. Your power and quickness | | | | happens to be what they have to do every shift out |
| will always be limited unless you have a great | | | | on the ice. |
| foundation of single-leg balance. Once that foundation | | | | Developing multi-directional speed and the ability to |
| is in place, the sky is the limit. | | | | read and react instantaneously are the keys to |
| Once these three pillars of speed are set, players can | | | | become the fastest female hockey player possible. |
| start to develop the multi-directional speed that will | | | | Once girls hockey players develop single-leg balance, |
| allow them to quick and explosive in every situation out | | | | ability to generate and control power and foot |
| on the ice. Integrating these skills into drills that challenge | | | | quickness through proper off-ice speed training, they |
| the athletes from a physical and mental perspective is | | | | will have the foundation they need to take their speed |
| really the key. | | | | and performance to the next level. |
| My favorite drill of all time that addresses | | | | |