On the first whistle, group 1 skates to the goal line and back. On the second whistle, group 2 skates to the side boards and back (2 times). On the third whistle, group 3 skates to the goal line and back. On the fourth whistle, group 4 skates to the side boards and back (2 times). After all 4 groups go, players rotate stations.

-Conditioning