Pre-requisites: Transitions, transition stops

Skaters should envision a rectangle on the track, with four points being inner/outer track lines of a 10 foot boundary. There are four stages to the drill, and it is then repeated over and over. The drill simulates being hit out of the track, running back with urgency, re-entering, and then sprinting diagonally to the opposite side of the track away from the invisible person who hit them out. Make sure skaters are facing into the track when they are simulating the hit out.

1. They start on a corner at the "lower" boundary, and go diagonally forwards on the track towards the opposite "upper" boundary, arriving at this point using a transition stop - landing outside of the track.
2. They will then run parallel down the track, to the same side's lower boundary, arriving at this point using a transition s top, remaining outside of the track.
3. They then re-enter the track and sprint diagonally to the opposite side's upper boundary, arriving using a transition stop outside of the track.
4. They run down that side of the track (outside still), arriving back at the starting point using a transition stop.

Once the skaters get the basics of this, you can make it a high-intensity drill: do a 4min. period, where skaters work for 30sec. then rest for 10sec. This fits 6 times into 4 minutes.

No-contact level-up: To level up this drill, have another skater facilitate the participant by standing in the middle of the track in front of their rectangle, holding up fingers that the participating skater will call out. This encourages skaters to become track aware by not looking at the boundary lines as they are looking at the facilitating skater.

Contact level-up: To level this drill up, make groups of three. One person starts at the front-left (4), and two people at the back-right (3), all in bounds.

One of the two skaters at point 3 moves towards the skater at point 4, and hits them out.

They move back together (recycling) to point 1, where the hit-out skater re-enters the track legally.

The third skater then skates forward to point 2. At the same time, the skater who just re-entered the track at point 1 moves diagonally forward to hit the skater waiting at point 2.

They both skate backwards (recycling) to point three, where the hit-out skater re-enters legally.

The other skater at point 1 then skates forwards to point 4, while je just re-entered skater moves diagonally to hit them out. Etc.

You can do the same 30sec. high, 10sec. low rythm for 4min. once the skaters have these level-ups in their system.

Urgency, re-entering legally, quick stopping of the transitions (bent knees with feet close together with a fast stop)