Learn how to improve your speed during the hockey offseason

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So what drills do I do to get faster? Well, it takes more than countless hours of ladder drills in the parking lot. There is a difference between “fast feet” and moving the rest of the body across the playing surface. The game of hockey involves a lot of accelerations, changes of direction, and decelerations over short distances. Real speed training addresses each of these in a fashion directly related to the game of hockey. Typical drills should generally only cover a distance of 10-15 yards. These drills should be done at a maximum effort with plenty of rest to recover so each rep is executed properly. The volume is low, but the intensity is high and should only last around 20 minutes of the training session. I like to practice these drills early in the training session to reduce the risk of injury due to fatigue.

Players need to understand that they need to build a foundation of strength first, then continue to build upon that foundation. Proper weight training with an emphasis on single leg strength and core stability will help. There should also be conditioning elements to help repeat maximal efforts with proper efficiency. Drills such at the 5-10-5 Pro Agility can be used to measure and test speed improvements over the course of the program.

Lastly, ensure that the program as a whole is age-appropriate under the scheme of long-term athletic development. There’s no point trying to introduce skills that the athlete may not yet have the capacity to utilize. Target proper skills at the proper time in the training windows.

Mike Hannegan is an athletic trainer and strength coach with 10 years of experience in the NHL with the Anaheim Ducks and St. Louis Blues. He is currently the director of the Compete Sports Performance and Rehabilitation facility inside The Rinks-Yorba Linda Ice located in beautiful Orange County, Calif. He can be reached by email at mike@competeperformance.com.