Elizabeth Mullins is a strength and conditioning coach from Oklahoma. She specializes in off ice drills that improve athlete’s agility, strength and injury prevention.

Here she’s training a hockey referee who would like to improve his change of direction reflexes. Beginning with a walk-out inchworm drill which works on his ankle strength and stretch. This also works on warming up core and reaching muscles.

The first lateral drill involves crossing feet over and shuffling to the side. She tells him to “think of your body as a tool manipulating the ground.” In other words, every movement should be aiding the movement. She gives the athlete excellent feedback about how to move him hips for maximum effect. The belly button should stay like a “flat line” across the room.

Next are “A-Skips” which lift the knees and hands up. Moving in all directions, A-Skips help him sharpen his overall form and emphasize quickness.