Battle Drills

Drill 1: Puck Protect Hold — Hold the bar and resist as if protecting a puck. Isometric squeeze, 5-10 seconds × 5 reps.

Drill 2: Stick Lift Counter — Rapid pulse flexes simulating a defender lifting your stick. 20 reps × 3 sets each hand.

Drill 3: Board Battle Clamp — Maximum grip squeeze held for 5 seconds, simulating a corner battle. 10 reps.

Drill 4: Wrist Snap Release — Full twist rotation through full range of motion, simulating a wrist shot release. 15 reps × 3 sets both directions.

Start on the Squirt bar (10lb). Do all 4 drills back to back — takes 10 minutes total.