Hot Shot 5000

Hot Shot Shooting & Stickhandling

Take 5000 shots in a 10-week period to become a member of the Eastview Lightning “Hot Shot 5,000 Club”. The goal is to shoot 100 pucks per day. 5 days per week.  500 shots per week.  Do so by following the “Weekly Shot Instructions”. Record your shots on the Hot Shot 5,000 Club Tally Sheet. You must have a parent sign-off on your shooting. In addition to 3 minutes of stick handling per session, you also must do as many push ups, sit ups, and squats or lunges as you can do at one time. For stick handling ideas go to the USA hockey web site and click on Coaches, then Coaches Materials, then NTDP stick drills you will see a list of drills to download.

The URL is: http://www.usahockey.com/Template_Usahockey.aspx?NAV=CO&id=19434

These are drills that the National Development team uses for learning stick handling. Your goal should be to pick one drill per day and spend 3 minutes practicing that drill.

Suggestions for making the challenge of completing 5000 shots easier:

1.      Get 20 pucks and shoot 5 sets of 20 for 100 pucks in a day.  This should take about 20 minutes.

2.      Get into a routine, i.e. shooting first thing in the morning, after or before dinner.

3.      Plan ahead for days that you can’t shoot.

4.      Create games.  How fast? How accurate? And so on.

5.      Do your stick handling and plyometrics immediately after you are done shooting.

6.      Set up a shooting station with a net, netting or tarp with targets marked in the corners. 

There are also nets and a place to shoot at the Eastview teen center rinks.

Turn in the completed tally sheet to Mark Lecy,

by September 18th.

Mail to: Mark Lecy

              12885 Foliage Avenue

              Apple Valley, MN 55124

Hot Shot 5000 Club - Weekly Shot Instructions & Plyometrics

Week #1

Wrist shots only.  Low corners only.

The wrist shot is the most accurate shot.  When practicing the wrist shot follow the following guidelines as described by USA Hockey:

·         Hands one forearm length apart.

·         Puck is at the side of the body and behind the back foot.

·         Cup the puck with the blade of the stick.  The blade is to be at a 45-degree angle.

·         Weight transfers as you shoot from your back leg to your front leg.  Back leg to kick up and bend.

·         Follow-through will dictate the height and accuracy of the shot (Finish with the blade pointing to your target).

·         Puck starts at the middle of the blade and moves toward the toe as you sweep.

Week #2

Wrist shots only.  Top corners only.

Week #3

Backhand shots only.  Low corners only.

Like the wrist shot, it is very important to generate speed of the stick blade.  Remember that form and accuracy come before attempting quicker shots.  See below for guidelines described by USA Hockey:

·         Hands held approximately 12 to 15 inches apart.

·         Shot begins with the puck at the side of the body and behind the back foot.

·         The blade of the stick is to be cupped over the puck. 

·         Weight transfers as you shoot from your back skate to your front skate. 

·         Start with the puck in the middle of the stick blade while moving it towards the toe during the shot.

·         Follow-through with a straight blade or closed blade.

Week #4

Raised backhand.  Top corners only.

Midway through your shot, begin to open the stick blade and follow through will end with an open blade rather than a straight or closed blade.

Week #5

Mites & Squirts – Regular wrist shots only.  All corners

Pee Wee through Bantams – Snap shots only. 

250 to lower corners

250 to upper corners

To perform the snap shot, remember that the line for shooting needs to be closer to the body than a wrist shot.  The snap shot is performed quickly and can be effective in catching a goalie off guard.  Follow the instructions below for correct procedure:

·         In the wind up, position the stick 10-14 inches behind the puck and 4-5 inches off the surface (ice or floor) with the blade centered on the puck.

·         Rotate your wrists to make the blade of the stick parallel to the floor.  Your weight should be on your back foot at this point.

·         As you transfer your weight forward while making the shot, snap through the puck hitting the surface a few inches before the puck.

·         Follow through will be short.

·         Try opening and closing the blade during your shot and follow through to create a low or high shot.

Week #5 (Continued)

·         This needs to be a quick, fluid motion as the power of the shot comes from a strong sudden top hand pull and bottom hand push on the stick while you snap your wrists and transfer your weight.  There are many things happening at once, so form is extremely important.  Accuracy is also important, so start out slow and progress to create the fluidity of the combined motions.

Week #6

Backhand shots only.  All corners.

·         The backhand shot is maybe the most difficult for a goalie to save, and probably the most difficult to master.  Practice it as much as possible – you will score from it! As will all shots, the key element is form.  Refer to Week #3 for technique tips.

Week #7

Mites & Squirts – Wrist shots only, on one foot

200 on the front foot

200 on the back foot

100 on the weakest foot

Pee Wee’s through Bantams – Slap shots only.  Lower corners only.

·         Position the puck 2-6 inches behind the front foot before shooting.  You will find it easier to keep the shot low the further you move the puck back. 

·         Hold your stick tightly with your bottom hand just below mid stick. 

·         Keep the line of shooting close enough for comfort but far enough away to allow good extended arm movement.

·         Once you have positioned the puck, view your target and draw your stick back between your waist and shoulder.  At this point your weight is on your back foot.

·         With force, drive your stick downward leaning into the shot and transferring your weight to the front foot.

·         Like the snap shot, hit the surface 2-3 inches behind the puck.

·         Contact with the puck should be in the middle of the blade or slightly toward the heal, with the blade closed.  Hitting the puck toward the toe of the blade will result in a weak and uncontrolled shot.

·         As you hit through the puck, snap your wrists.

·         Your follow through should be low as you point your stick toward the target.

Week #8

Mites & Squirts – Backhand shots only, on one foot

200 on the front foot

200 on the back foot

100 on the weakest foot

Pee Wee’s through Bantams – Slap shot.  Mid to high corner.

Week #9

Choose your two weakest shots and try to make them your strengths.  Shoot 250 of each, alternating upper and low corners.

Week #10

Alternate shots, alternate lead foot, and alternate targets on all 500 shots.

Plyometric Exerecises

Every day do as many push-ups, sit-ups and squats or lunges as you can do at one time.

And for Bantams you should be doing at least two sets with as many reps as you can do.

If you are looking for additional strength training exercises, here is a link to some plyometrics to develop

leg strength. http://www.sport-fitness-advisor.com/plyometricexercises.html

Congratulations!  You are a member of the Eastview Lighting Hot Shot 5,000 Club.  After taking 5000 shots in 10 weeks, you should have dramatically improved your shooting skills and are now a Hot Shot. Turn the completed form in and we will get you your shorts and Tshirt.

                                                                Have fun!  See you at the rink this fall!