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ITC Tips & Drills
Featured below are different types of drills including skating/movemement drills, situational drills, save technique drills, etc...
This feature not only allows for us to spotlight ITC students, but also provides drills for goaltenders and coaches to use while on their own or at their team practices.
Please feel free to contact us should you need further clarification or breakdown of a drill.
Post-Integration Drill
Goaltender begins drill at top of crease in a butterfly position. On coaches "Go" the goaltender rotates towards the glove side post, engages the backside leg and pushes towards the post. Once at the post the goaltender jams the skate blade straight against the post, sealing up the ice and post, then leaning body towards the post gaining coverage. Goaltender will then push off of post (not engaging blade into the ice) pushing back to the top of crease. Once reaching the top of the crease the goaltender immediately digs in the opposite skate and pushes towards the blocker post only to repeat the drill in the opposite direction.
This drill focuses on down recoveries while pushing into the post and integrating into post coverage. While integrating into post coverage the goaltender seals up any holes by placing the skate blade directly on the post and leans their body in towards the post creating a wall along the post.
Fleury Drill-Up
Goaltender begins drill at top of crease in a standing position. On coaches "Go" the goaltender rotates towards the glove side post, engages the backside leg and pushes towards the post. While still standing, goaltender rotates and pushes towards the opposite post moving now along the goal line. Once reaching the opposite post the goaltender rotates and pushes towards the top of the crease where the drill began. Once reaching the top of the crease the goaltender immediately digs in the opposite skate and pushes towards the blocker post only to repeat the drill in the opposite direction.
This drill focuses on lateral pushes working on rotations in all directions, quick and crisp stops loading all weight onto the stopping leg and tight compat movements. The emphasis on this drill needs to be on controlled tight movements while maintaining a good center balance and quick footspeed.
Fleury Drill With Quick Trigger
Goaltender begins drill with a butterfly slide from post to top of the crease. The goaltender then recovers, quick triggers down in to butterfly, rotates towards the glove side post, engages the backside leg and pushes while down laterally towards the post. The goaltender then recovers, quick triggers down into butterfly, rotates and pushes towards the opposite post moving now along the goal line. Once reaching the opposite post the goaltender recovers, quick triggers down into butterfly, rotates and pushes towards the top of the crease where the drill began. Once reaching the top of the crease the goaltender immediately recovers, quick triggers down into butterfly and pushes towards the blocker post only to repeat the drill in the opposite direction.
This drill focuses on down movements working on rotations in all directions, quick backside leg recoveries and tight compat movements. The emphasis on this drill needs to be on controlled tight movements while maintaining a good center balance and quick footspeed.
Recovery Warm-Up Drill
Goaltender begins drill at top of crease. The shooter begins by shooter a puck low towards the stick-side pad. The goaltender executes a butterfly making the save and controlling the rebound to the corner. He then fully recovers, pushes to the post and immediately pushes back up to the top of the crease. Shooter then shoots to the glove side repeating the drill to the opposite side.
This drill is designed to be a warm-up drill as it allows the goalie to practice a quick-trigger butterfly, strong stick/rebound control and recoveries. While at the same time it is a rapid, continuous drill to warm-up all the muscles in the body.
W Drill
Goaltender begins drill at post down in a butterfly position. On coaches "Go" the goaltender pushes while remaining down straight out towards the near-side dot. The goalie then catches the backside edge and immediately pushes back to the starting post only to rotate and push out towards the top of the crease. While still sliding, goaltender rotates and pushes towards the opposite post. Once reaching the opposite post the goaltender immediately digs in the opposite skate and pushes towards the now near-side dot only to repeast the drill in the opposite direction.
This drill focuses on down movements working on rotations in all directions, quick backside leg recoveries and tight compat movements. The emphasis on this drill is strong core contractions and using the foot to engage the hip rotation and not twisting the core. Strong center balance is necessary.
Canada Drill
Goaltender begins drill at post down in a butterfly position. On coaches "Go" the goaltender pushes while remaining down towards the top of the crease. While still sliding, goaltender rotates and pushes towards the opposite post. Once reaching the opposite post the goaltender immediately digs in the opposite skate and pushes towards the top of the crease only to repeat the drill in the opposite direction.
This drill focuses on down movements working on rotations in all directions, quick backside leg recoveries and tight compat movements. The emphasis on this drill is strong core contractions and using the foot to engage the hip rotation and not twisting the core. Strong center balance is necessary.
Fleury Drill
Goaltender begins drill at top of the crease down in a butterfly position. On coaches "Go" the goaltender rotates towards the glove side post, engages the backside leg and pushes while down laterally towards the post. While still sliding, goaltender rotates and pushes towards the opposite post moving now along the goal line. Once reaching the opposite post the goaltender rotates and pushes towards the top of the crease where the drill began. Once reaching the top of the crease the goaltender immediately digs in the opposite skate and pushes towards the blocker post only to repeat the drill in the opposite direction.
This drill focuses on down movements working on rotations in all directions, quick backside leg recoveries and tight compat movements. The emphasis on this drill needs to be on controlled tight movements while maintaining a good center balance and quick footspeed.
Compact Perimeter Adjustments - Shuffle
Goaltender begins drill on the glove side post and drives out to the top of the crease and sets feet square to the near-side dot. On the next "Go" the goaltender will make several small compact angle adjustments by shuffling all the way around the top on the crease and setting feet square to the far-side dot. Goaltender will then rotate and drive into the blocker-side post. Repeat drill in opposite direction.
This drill works on angles and keeping all movements and adjustments tight and compact. It is important that this drill is executed with tight thighs and proper balance so that the goaltenders next movement is efficient and explosive. The reason a shuffle is used here is so not to open up thighs and commit to a big movement.
Over, Out, Back
Drill Details:
Goaltender begins drill on glove-side post. On Coaches command, goaltender rotates, strides out to top of the crease square to the far-side dot and sets feet. On next "Go", goaltender drives out to the top of the crease in the middle of the net to gain depth and sets feet. Goaltender then rotates and drives through middle of crease to blocker-side post.
Repeat drill starting on blocker-side post.
This drill works on development of skating, foot speed, explosive movements, rotations and recoveries. This drill is very similar to "Middle Out", but now the focus is on a hard lateral drive all the way across the crease right away on the initial movement off the post. It is imperative that the initial drive out starts with tight thighs in order to take advantage of the full length of the stride.
far-Side Lateral Drives
Goaltender begins drill on glove-side post. On Coaches command, goaltender rotates towards the middle, drives out to top of the crease and sets feet square to the far-side dot. On next "Go", goaltender then rotates and drives into the near-side (blocker side) post.
Repeat drill starting on blocker-side post.
This drill works on development of skating, foot speed, explosive movements and rotations. It is important to begin each movement with a good rotation (Head, Hands, & Hips) to ensure that the movement is building through the center of the net picking up net coverage and staying square.
Change In Mobility-Down
Goaltender begins drill on glove-side post. On Coaches command, goaltender steps out to the top of the crease square to the near-side dot. On the next "Go" the goaltender executes a quick twitch butterfly save, pushes while down to the top of the crease, completes save, rotates square to the far-side dot, pushes while down to angle, and recovers full. On the next "Go" goaltender then steps into the near-side dot and repeats the drill starting on the blocker side post.
This drill focuses on balance, down movement and change in directions. It is important that every movement in the drill is executed with tight compact movements and good balance to ensure that the next movement is efficient and there are no delays between steps. Also the goaltender must be conservative with their pushes so that they are not fighting against momentum while changing directions.
Box Drill With Down Recoveries
Drill Details:
Goaltender begins drill on the glove side post and drives out to the top of the crease and sets feet square to the near-side dot. On the next "Go" the goaltender will drop down into a quick twitch butterfly, make a small compact angle adjustment by executing a slight lateral down recovery, then rotate and recover full. Goaltender will then drive laterally across the top of the crease and set feet square to the far-side dot. On the next "Go" goaltender will then execute another quick twitch butterfly and tight compact push while down before finally rotating, recovering and driving into the near-side post. Repeat drill in opposite direction.
This drill works on all the same elements at the "Box Drill With Recoveries" while also incorporating a tight, compact down movement. It is important that the down movement is executed with tight thighs and good balance to allow for an immediate full recovery and lateral drive.
3-Point Drill
Goaltender begins drill on glove-side post. On Coaches command, goaltender drives out to top of the crease square to the near-side dot and sets feet. On next "Go", goaltender rotates, returns to the starting post and immediately drives out to the top of the crease in the middle of the net and sets feet. On the next "Go" the Goaltender then rotates, returns to the starting post and immediately drives out to the top of the crease setting feet square to the far-side dot. On the next "Go" the goaltender rotates and returns to the starting post to begin the drill again.
Repeat drill starting on blocker-side post.
This drill focuses on driving off the post out to three different angles which all require a different amount of rotation and push. The first drive out to the near-side dot requires a slight rotation and a small compact t-push in order to get set on angle, while the third drive out to the far-side dot requires much more rotation in order to square the body up and to rotate the hips to allow for a drive through the center of the crease.
Box Drill With Recoveries
Drill Details:
Goaltender begins drill on the glove side post and drives out to the top of the crease and sets feet square to the near-side dot. On the next "Go" the goaltender will "quick twitch" down into butterfly, rotate, recover full then drive laterally across the top of the crease (being sure to drive through the center of the crease) and set feet square to the far-side dot. On the next "Go" goaltender will then execute another quick twitch butterfly before finally rotating and driving into the near-side post. Repeat drill in opposite direction.
This drill works on skating, angles, quick twitch movements and full recoveries. This exercise is to develop good recoveries and good crisp footwork.
Triangle Drill
Goaltender begins on glove-side post. On Coaches command, goaltender rotates towards the middle, strides out to top of the crease and sets feet. Goaltender then rotates and drives to blocker-side post. On next "Go" goaltender then rotates and shuffles into the beginning post. Repeat drill.
This drill works on development of skating, foot speed, explosive movements and rotations. It is important to begin each movement with a good rotation (Head, Hands, & Hips) to ensure that the movement is building through the center of the net picking up net coverage and staying square.
Box Drill With Compact Adjustments
Drill Details:
Goaltender begins drill on the glove side post and drives out to the top of the crease and sets feet square to the near-side dot. On the next "Go" the goaltender will make a small compact angle adjustment by executing a slight lateral T-Push and setting feet again. Goaltender will then drive laterally across the top of the crease (being sure to drive through the center of the crease) and set feet square to the far-side dot. On the next "Go" goaltender will then execute another tight compact adjustment before finally rotating and driving into the near-side post. Repeat drill in opposite direction.
This drill works on angles and keeping all movements and adjustments tight and compact. It is important that this drill is executed with tight thighs and proper balance so that the goaltenders next movement is efficient and explosive.
Stride Out
Drill Details:
Goaltender begins drill in the middle of the net on the goal line. On coaches command the goaltender strides out to the top of the crease and set feet. On the next "Go" the goaltender "C" cuts back to the starting position.
Drill Focus:
This drill works on the development of skating. By driving out to gain depth the goaltender must execute an explosive push and a hard crisp stop making sure to set their feet as quickly as possible. The goaltender should have enough extension in their push to position themselves outside the top of the crease.
Lockwood Drill
Drill Details:
Goaltender begins this drill in middle of net on goal-line. On Coaches command, goaltender strides out to the top of the crease and sets feet. Goaltender Quick Twitches down into a butterfly, rotates and pushes while down back towards glove-side post. Goaltender then immediately rotates and pushes while down along goal-line to middle of the net, recovers and strides out to top of the crease and sets feet. Repeat movement to blocker-side.
This drill is very similar to the "Cramer drill" but adds in a Quick Twitch butterfly and an extra push while down. These movements incorporat expolsive movements, rotations, recoveries, and down-movements, etc...
X-Drill With Push While Down
Drill Details:
Goaltender begins drill on glove-side post. On Coaches command, goaltender strides out to the top of the crease square to far-side dot and sets feet. Goaltender then rotates and T-Pushes across crease, building through the center of the angle, and sets feet at top of the crease square to the glove-side dot. Goaltender then rotates and pushes while down back to opposite post and recovers. Repeat movement beginning from blocker-side post.
Drill Focus:
This drill works on all of the same skills as the standard "X-Drill" such as development of skating, stride lengthening, explosive movement, rotation and angles, but also now introduces a push while down working on down recoveries.
X-Drill With Depth
Drill Details: Drill Focus:
Goaltender begins drill on glove-side post. On Coaches command, goaltender strides out to the top of the crease square to far-side dot and sets feet. On next "Go" goaltender gains an extra 12" on depth and sets feet. Goaltender then rotates and T-Pushes across crease, building through the center of the angle, and sets feet at top of the crease square to the glove-side dot. On next "Go" goaltender gains and extra 12" on depth and sets feet. Goaltender then rotates and T-Pushes back to opposite post. Repeat movement beginning from blocker-side post.
This drill works on all of the same skills as the standard "X-Drill" such as development of skating, stride lengthening, explosive movement, rotation and angles, but also now forces the goaltender to get a full extension and powerful push while driving laterally.
Phil Cook Drill
Drill Details:
Goaltender begins drill on glove-side post. On Coaches command, goaltender steps out to top of the crease square to the opposite dot and sets feet. On next "Go", goaltender quick twitches into a butterfly, rotates towards center, recovers-full, T-pushes to top of crease and sets feet. On next "Go" goaltender rotates and butterfly slides to glove-side post and recovers. On next "Go", goaltender shuffles along the goal line and repeats drill starting on blocker-side post.
This drill works on skating technique, recoveries, quick twitch butterflies and butterfly slides. This more advanced drill integrates a lot of different skating techniques such as T-pushes and shuffles as well as many different save selections so it is important that this drill is executed with much focus and discipline.
Box Drill With Shuffles
Drill Details:
Goaltender begins drill on glove-side post. On Coaches command, goaltender steps out to top of the crease square to the near-side dot and sets feet. On next "Go", goaltender compact shuffles on angle towards center, rotates and drives through middle of crease and sets feet square to far-side dot. On next "Go", goaltender compact shuffles on angle towards corner, rotates and steps into post coverage on near-side post.
Repeat drill starting on blocker-side post.
This drill works on development of skating, foot speed, and compact adjustments. While the puck is being moved around the perimeter it is important that the goaltender maintains a compact and balanced stance to ensure precise lateral movements and the ability to react quickly if a shot is taken. This drill works on both compact shuffles and compact T-pushes.
Box Drill
Drill Details:
Goaltender begins drill on glove-side post. On Coaches command, goaltender steps out to top of the crease square to the near-side dot and sets feet. On next "Go", goaltender rotates and drives through middle of crease and sets feet square to far-side dot. On next "Go", goaltender rotates and steps into post coverage on near-side post.
Repeat drill starting on blocker-side post.
This drill works on development of skating, foot speed, explosive movements and rotations. It is important to begin each movement with a good rotation to ensure that the movement is building through the center of the net picking up net coverage and staying square. It is important to stay aware of the angles and making sure to set feet as quickly as possible.
Middle Out, Shuffle
Drill Details:
Goaltender begins drill on glove-side post. On Coaches command, goaltender rotates towards the middle, strides out to top of the crease and sets feet. On next "Go", goaltender rotates towards near-side dot and shuffles until on angle with near-side dot, sets feet. Goaltender then rotates and drives through middle of crease to blocker-side post.
Repeat drill starting on blocker-side post.
This drill works on development of skating, foot speed, explosive movements, rotations and recoveries. It is important to begin each movement with a good rotation (Head, Hands, & Hips) to ensure that the movement is building through the center of the net picking up net coverage and staying square. The shuffling is to develop a quick and compact adjustments while maintaining good balance and proper angles.
Middle Out, Butterfly Slide
Goaltender begins drill on glove-side post. On Coaches command, goaltender rotates towards the middle, strides out to top of the crease and sets feet. On next "Go", goaltender rotates towards near-side dot and butterfly slides until on angle with near-side dot, then recovers full. Goaltender then rotates and drives through middle of crease to blocker-side post.
Repeat drill starting on blocker-side post.
This drill works on development of skating, foot speed, explosive movements, rotations and recoveries. It is important to begin each movement with a good rotation (Head, Hands, & Hips) to ensure that the movement is building through the center of the net picking up net coverage and staying square. The butterfly slide is to develop a quick and compact save movement while maintaining good balance and proper angles.
Middle Out Drives
Drill Details:
Goaltender begins on glove-side post. On Coaches command, goaltender rotates towards the middle, strides out to top of the crease and sets feet. Goaltender then rotates and drives to blocker-side post.
Repeat drill starting on blocker-side post.
This drill works on development of skating, foot speed, explosive movements and rotations. It is important to begin each movement with a good rotation (Head, Hands, & Hips) to ensure that the movement is building through the center of the net picking up net coverage and staying square.
On-Ice Recoveries With Shots
Drill Details:
Pucks and shooter to be positioned on each dot. Goaltender begins at top of crease square to glove-side dot. Shot comes from glove-side dot. Shot is to be aimed low far-side. Goaltender is to make butterfly save then immediately begin movement to second shot coming from blocker-side dot. Movement should begin with visual attachment on the puck, a proper rotation of shoulders and hips and a push-while-down laterally towards 2nd shot. Shot is to be aimed short-side.
Drill Focus:
This situational drill simulates battling for a rebound on the back-door. The initial shot is to get the goaltender to drop in to a butterfly and have a natural post-save reaction to the far-side. While setting up on the second shot a proper rotation of the hands and shoulders is very important beginning with a visual lead in order to move on angle and gain net coverage as quickly as possible. The goaltender must gather the push-foot up underneath their body while pushing while down to ensure good a good powerful, quick and compact push.
On-Ice Recoveries
Drill Details:
The quick-triiger into the butterfly is to get the goaltender to drop in to a butterfly and have a natural post-save reaction to the far-side. A proper rotation of the hands and shoulders is very important beginning with a visual lead in order to move on angle and gain net coverage as quickly as possible. The goaltender must gather the push-foot up underneath their body while pushing while down to ensure good a good powerful, quick and compact push.
Cramer Drill
Drill Details:
Goaltender begins this drill in middle of net on goal-line. On Coaches command, goaltender strides out to the top of the crease and sets feet. Goaltender then rotates and Butterfly Slides back towards glove-side post. Goaltender then immediately rotates and pushes while down along goal-line to middle of the net, recovers and strides out to top of the crease and sets feet. Repeat movement to blocker-side.
This drill works incorporates expolsive movements, rotations, recoveries, and down-movements, etc...
X-Drill
Drill Details:
Goaltender begins this drill on glove-side post. On Coaches command, goaltender strides out to the top of the crease square to far-side dot and sets feet. Goaltender then rotates and T-Pushes across crease, building through the center of the angle, and sets feet at top of the crease square to the glove-side dot. Goaltender then rotates and T-Pushes back to opposite post. Repeat movement beginning from blocker-side post.
Drill Focus:
This drill works on development of skating, stride lengthening, explosive movement, rotation and angles. A proper rotation is very important beginning with a visual lead, rotation of the hands and shoulders, then rotating hips back and driving with the outside foot. The goaltender must gather the lead leg prior to T-Pushing to ensure good extension.
Step-Back Pivots
Drill Details:
Goaltender begins this drill in the center of the net on the goal line. On Coaches command, goaltender strides out to the top of the crease square to glove-side dot and sets feet. Goaltender then rotates and T-Pushes across crease, building through the center of the crease, and sets feet at top of the crease square to the blocker side dot. Repeat drill to opposite side continuously moving back and forth laterally.
Drill Focus:
This drill works on development of skating, stride lengthening, explosive movement, rotation and angles. A proper rotation is very important beginning with a visual lead, rotation of the hands and shoulders, then rotating hips back and driving with the outside foot. The goaltender must gather the lead leg prior to T-Pushing to ensure good extension.
Arrow Drill
Drill Details:
Goaltender begins this drill in the center of the net on the goal line. On Coaches command, goaltender strides out to the top of the crease and sets feet. Goaltender then shuffles to glove-side post, shuffles back out to top of crease, shuffles to blocker-side post, shuffles back out to top of crease, then back back into starting postion.
Repeat drill using T-Pushes instead of shuffles.
Drill Focus:
This drill works on development of skating, foot speed, compact movements and rotations. While in Shuffle mode goaltenders should focus on making small compact adjustments. While in T-Push mode goaltender should focus on good rotations and explosive pushes.
