All players start in one corner of the ice;

R1 - Players skate forwards single file through the course emhasising long strides with one hand on the stick for straightaways and two hands on the stick for crossovers through the corners;

R2 - Players skate backwards single file through the course emhasising "C" cut strides with one hand on the stick for straightaways and crossovers through the corners;

R3 - Repeat forwards with different tricks on the blue and red lines and through the different lanes;

R4 - Repeat backwards with different tricks on the blue and red lines and through the different lanes;

R6 - Repeat forwards with the puck;

R7 - Repeat backwards with the puck.

Notes: Duration - 10 minutes

Tags: Forwards skating, backwards skating, crossovers, skating with puck