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The iron cross has the goalie start at the bottom of the circle. They c-cut forwards to the faceoff dot, perform a movement to one of the hashmark, then over to the other hashmark, then back to the faceoff dot. They then finish by c-cutting up to the top of the circle. On the next rep, they c-cut backwards to the dot, perform a movement hashmark to hashmark and back to dot, and c-cut backwards to the bottom of the circle.
Movements that can be done include shuffles, t-pushes, t-push recoveries, butterfly slides, inside edge pushes, and knee shuffles (for knee shuffles you may want to shorten up the distance).
- Proper c-cuts with no upper body movement, digging edges into the ice
- Proper movement techniques such as staying low, good rotations for the long movements, keeping hands out, and good hard stops