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As the center, get low and move your hands down on the stick. This will give you more strength lower to pull the puck back. As far as timing, just watch the refs hand. As soon as he moves to drop the puck sweep your stick forward and pull back. The puck will be down by the time you pull back so just work on getting your stick out and pulling it back as quickly as possible once the ref moves his hand.
As a winger in the offensive zone, get ready to move and get open once the ref starts to drop the puck. That burst off the face-off will get you the puck more than anything else.
In the defensive zone, burst off the line as soon as the ref moves his hand as well. Use your own judgment obviously, but generally you want to get to the point to cover the defensemen as soon as possible.
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