Jim Plocki was the University of Michigan Hockey Strength and Conditioning Coach from 1990 to 2013, in that time they won 2 National Championships, 11 Conference Titles, and 9 Tournament Conference Championships. Jim shares with us an off-ice test that insures athletes remain in shape in the off-season.
Hockey Dryland Training: Shift Training
You will need a football field to run this U shaped drill.
A = Cone
On the right side of the goal line facing the length of the field place a cone where the goal line intersects with the sideline. This is the Start & Finish Cone as indicated above.
On the left side of the goal line facing the length of the field place a cone 6 yards in from the side line.
On the left side of the field on the 5 yard line where it intersects with the sideline a cone is placed.
At the far end of the field a cone is placed on the 15 yard line on both sides of the field where the 15 yard line intersects with the sideline.
On far end of the football field place a cone in the middle of both of the #10's on the 10 yard line.
Halfway in the middle of the end-zone on the same end of the field place a cone.
Shift training is a U shaped drill.
Starting behind the Start & Finish Cone on the goal lines right side of the field, the athlete begins the drill and sprints along the sideline. At the 15 yard cone the athlete cuts toward the cone set on the 10 yard number, then sprints to the cone in the middle of the end zone.
From the middle of the end zone the athlete continues to the opposite #10 cone, goes around the cone located on the 15 yard line and then runs down the opposite sideline.
At the cone on the 5 yard line the player cuts to the cone located 6 yards from the sideline on the goal line and sprints to the Start & Finish Cone to complete the U shaped Shift Training drill.
I ran this drill 4-6 times with a goal of 55 seconds to start the off-season Shift Training.
I would get the times down to 40-45 seconds over a 6 week period.
I like to run drills with 3 groups to keep Shift Training at a 2:1 rest ratio.
This is a great way to Get Strong.