1. Fist player in each line must take a need at the code near the net.

2. On the whistle, the players jump to their feet and cross-overs past the line drawn on the ice. Once past the line, the players will explode towards the first cone. (When we say "explode" we want 3 or 4 quick steps on their toes.)

3. When the players hit the first cone, they do a full power turn around the cone.

4. Once they come out of the power turn they race to the bottom of the circle.

5. At the bottom of the circle, they pivot and skate backwards around the bottom of the circle till they reach the hash marks.

6. Once they hit the hash marks they pivot forward and head to the top cone where they do another full power turn around that cone.

7. Once around the cone they race to the puck, the player who gets there first goes in for a shot, while the other player backchecks.