W O R L D ' S

M I N I

C L I N I C

S E P T E M B E R ,

2 0 0 2

U of I Huff Pool in'Champaign, IL Clinic by Steve Kars Agenda 9:15-9:30am Chalk Talk Introductions - N a m e . Position, Skill Level

Clinic Overview Kendall's Capitalising on 2-1 D u m m y M o v e & Modified D u m m y G a m e S e n s e & Mental Skills - Hockey Gear, use of wall/barrier, subbing 9:30-10:00am - S w i m 500 W a r m Up (100 kick, 100 free, 100 u/o/u/o, 100 free, 100 kick 1st,4th build) 5 x 100 on 1:40, 1:30, 1:20, 1:15 o/o/o/u relax 50 5 x 100 on 1:30 u/o/3 touch bounce/u relax 50 1 x 50/75 under 10:00-10:45am Skills & Drills 15 minutes 2 on 1 15 minutes d u m m y work 15 minutes wall work/3 on 2 10:45-11:45am High Level S c r i m m a g e T e a m s will be m a d e on white board G a m e Style is 3-3

Capitalizing on a 2 on 1 (on the last m a n ) During Transition

T h e basic play is this: one pfayer swims with the puck to a certain point a n d then passes to the other w h o scores. S o u n d s simple. But what is the best w a y to go about it and h o w do you increase your chances of scoring? There is no o n e a n s w e r but here are s o m e ideas that might help. Is it best to pass around the Defender's S w a t Z o n e (DSZ) or thru it? Y o u might have the opportunity to go around the D S Z early or with a really wide pass, but either of these options will mainly buy time for the defenders help to arrive. If it really is a two on one let's take our chances on going to the goal, not just maintaining possesion until the numbers even back up. In a two on one against the last m a n the most productive play is generally thru the D S Z . Given that you have decided to attempt going thru the D S Z then you w a n t the puck to travel as short a distance thru that volume as possible and at as high a speed as possible. W o r k together to accomplish this in the following ways:

C u t d o w n the size o f the D S Z : T h e defender will usually want to m o v e his stick backwards once the puck is released. Positioning of the receiver's body can prevent him from doing so. Don't "go out for a pass". Rather, (usually coming d o w n from midwater) position your body as close to the defender's stick as possible to take a w a y a large part of the D S Z with your body. Also, have your stick ready to battle for the puck in the event that he does connect w h e n he swats at it. U s e your body to seal off his access to the puck. If the puck goes by his stick by an inch or by ten feet, it is your puck. If it hits his stick a n d drops straight d o w n it's 50/50. If he hits it a little bit in front of him you still have a shot at it. If it just gets past the wall of your body, it's yours. T h e n maintain with your body a n d legs your relative positional advantage while kicking to the goal.

G e t the p u c k past the stick: T h e puck is going it's fastest w h e n it leaves your stick a n d does nothing but slow d o w n after that. If the puck travels four feet before it even enters the D S Z then it is going a lot slower than it could be. T h e last m a n knows he is the last m a n a n d will likely play soft a n d tempt you to let the puck go a w a y s from his stick to give him a better shot at swatting it down. Don't bite, but also don't slow down. Anytime you have an advantage in numbers a n d you slow d o w n you are simply pissing that advantage away. Another trick defenders use is the fake. He will fake an attack trying to draw a flick he can anticipate by having his h a n d moving backwards already. Again, don't bite a n d don't slow down. T h e receiver can help if he can m o v e with the defender on the fake to

o c c u p y any space the defender momentarily gives up. Play the m a n , not the anticipated length of your teammate's pass. In review, to pass thru the D S Z : 1. decrease the size of the D S Z by positioning of the receiver's body 2. release the puck close to the defender's stick and preferably w h e n his stick is moving towards you - but don't get stuffed. Other Do's a n d Don't's: Do have the p u c k ready for a quick release - a wind-up allows a defender time to react Do follow y o u r shot - if the defender gets a piece of it you can still shove it thru to your teammate if you are following up. Do k e e p kicking - time is on the defenders side if you slow d o w n Do be patient - allow time for the receiver to establish position, as long as you don't slow d o w n it's probably worth the wait Do be prepared to s w i m it all the w a y to the goal - usually as soon as you s h o w the defender this with your body language he will committ a n d you will be able to execute the pass Do try to fake the defender with y o u r eyes - look to the opposite side of him from where the receiver is actually going Don't curl - it allows time for the defensive help to arrive Don't d r o p the p u c k d o w n low - that is where the defensive help m a y be coming from, also if the defender attacks can you release the puck from there? Don't get stuffed - you've given up the two on one advantage Don't get too cute - r e m e m b e r you have the advantage, so g o o d decision making a n d basic execution should m a k e this play work Don't e n d up lateral of y o u r t e a m m a t e (if you are the receiver) with the defender's legs between you - you should have g o n e forward to midwater. Do it now. Getting there late is better than being where you are now. Don't tempt your t e a m m a t e to slow down.

Kendall

W o r k Out #3

W a r m Up: 100 crawl 100 bouncing on 5 strokes 100 bouncing on 3 strokes Working: 2-(3 x 100) on 1:30, 1:25. 4 minutes rest doing 100 relax 25 Crawl, 25 Underwater, 25 Crawl. 25 Underwater 100 relax 4 x 25 underwater on 30 seconds 50 relax 4 x 50 on 1:00 minute 25 Crawl, 25 Underwater S P R I N T 100 relax 2 x 50 underwater, without a breath, on 2:00 minutes 100 relax Total Distance - 1 8 5 0 M e t e r s \ussie workouts... E n d u r a n ce 1 1 0 0 0 m Freestyle (every 4th 25 m 1 0 x 5 0 m Freestyle Explosions (25 on 6 0 sec 5 x 2 0 0 m (1 free, 1 kick, 1 free, 3 x 5 0 m Bouncing (min 5 touches 4x25 (Half top/Half Bottom) on 4x25 Breathholds on 40 ! 00 easy Total= 3.3 K m ' s Endurance 2 0 0 m Free 5 0 0 m 50 free/50 Free kick ; 0 0 m 50 free/ 50 dolphin 0 x 5 0 Explosions on 60 00 easy 0 x 2 5 m Bouncing o n 4 0 0 x 2 5 m (half top/half bottom) on 40 X 5 0 3,2,1 on 1:30 0 X 2 5 m Breathholds o n 4 5 otal= 3.2 K m ' s
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W o r k o u t #6 10 X 100 No Fins 20 X 50 Kick on :45 20 X 25 Unders ( 1 0 0 % looking at end wall) sprint on 1:00 Total Distance: 2 5 0 0 meters Workout #7 2 5 0 W a r m U p (any style) 10 X 100 half length o/u/o/u 10 X 100 full length o/u/o/u 20 X 25 Unders 5 X 50 Unders Total Distance: 3 0 0 0 meters

kick) m increasing in speed) 1 kick) on 3:30 per 2 5 m ) on 30 30

E n d u r a n ce 4 5 0 0 W a r m U p -100 Kick -100 free -100 o/u/o/u -100 free -100 Kick (build to each wall) 2 X 5 0 0 Kick (building speed to each wall) on 6 30 6'00 100 relax on 2:00 2 X 5 0 0 Kick board (fins fully submersed) on 6-30 6'00 100 relax on 2:00 2 x 2 5 0 (o/u/o/u 100's full length) on 3:00 100 relax 2:00 5 X 1 0 0 (u/o/ 1/2 under/u) on 1:30 2 0 0 relax/cool d o w n Total Distance: 4 0 0 0 yards F u n Filled #8 500 W a r m U p -100 Kick -100 free -100 o/u/o/u -100 free -100 Kick (build to each wall)

ireathhold/ Sprints P r o g r a m #3 0 0 0 m Free (every 4th 2 5 m kick) 0 x 5 0 Explosions (5 Free/ 5 Kick) on 50 sec 0 x 5 0 m (10 on 60 sec. 10 on 55. 10 on 50)(5 free, 5kick) 00 easy 0 x 2 5 m (5 Free, 5 kick, 5 Free. 5 Bouncing) on 40 sec \ 2 5 O w n Breathholds 00 easy otal= 4.2 K m ' s

Sprint W o r k o u t W o r k o u t #5 '00 W a r m Up (any style) X 100 Kickboard with fins X 100 half lengths o/u/o/u X 50 underwaters surface once X 50 half lengths u/o/u/o 2 5 0 W a r m U p (any style) 25 c ubed: 25 X 25 on 25 seconds 125 cool d o w n Total Distance: 1000 meters

2 X 50on:45 100 o n 1:30 2 0 0 o n 2:55 3 0 0 on 4:20 2 0 0 o n 2:55 100 on 1:30 5 0 on :45

1st Set u/o/u/o Half Lengths 2"d Set u/o/u/o Full Lengths Rest 2 minutes between sets

100 Relax on 2:00 6 X 5 0 on 2:00, 1:55, 1:50. 1:45. 1:40 Unders 100 Relax/Cool d o w n