If you want to get faster on the ice, you need to perform skating drills that mimic the game of hockey. Most games involve players battling in the corners, cycling the puck down low and breaking out in transition.
These situations require quickness and the ability to start and stop continually. Yes, top speed is important for breakaways or back checking, but it should not be the focus of your program.
Perform the following off-ice skating drills to get faster in the areas of the game that matter most (learn five keys for hockey training).
Improves your ability to push off the ice.
Emphasizes the knee drive, which is critical for preparing for the next stride after pushing off.
Sets/Distance: 5x15-20 yards
Nothing improves speed acceleration better than a forward sprint.
Sets/Distance: 10x10-15 yards
This exercise increases lower-body power, which is essential for quickly accelerating from a dead stop.
Sets/Distance: 5-10x10-20 yards
Increase stride power, which translates to increased speed.
Sets/Reps: 3-4x10-15; start with 12-inch box and progress to 24-inch box
Improves side-to-side power, an important component of skating that cannot be mimicked with straight-ahead drills.
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