Line up as shown. Each pair of skaters go on the coaches whistle.

On coaches whistle first players in each line take off backwards skating, skate halfway around circle and pivot to forward skate.

Players explode and skate towards the blue line at the boards and come to a complete hockey stop. Stop facing the far goal everytime.

Players side step along blue line to the dots, they then explode as fast as they can to the red line again coming to a complete stop. They then side step down the red line to the boards , again exploding to next blue line where they side step on the blue line to the dot.

Players then explode down and around the out side of the circle doing cross overs to gain speed, the then sprint back to the opposite line they started in and do the drill again.

Notes: Drill can be done with or without pucks

Goalies do this drill as well but the shuffle on the blue & red lines