Skaters line up just outside blue line (behind gates). on whistle skate hard and fast as they can down to last gate and cut hard back through other 3 gates and tight turn around 1st gate and back thru all gates again and tight turn around last gate and hard back thru finish area and last gate.

Notes: Skaters will do this with and with out the puck

Tags: Quick start, knees bent, tight core, push puck one hand to first cone and then after last cone back to gate, extension of wrist band thru gate and don't stop.