Training for Speed in Hockey

I received an email yesterday from a hockey player that trained with us over the summer and is now playing in the EJHL. I hope he doesn't mind me using this for the blog.

"...I was just wondering if you had any exercises that could improve my foot speed or just speed in general out on the ice. For about two weeks now i have been running stairs and riding the bike at the gym after every workout. I would just like some feedback as to what you think on the subject. Thanks."

If you are reading this, don't take this the wrong way. The fact alone that you are asking for help sets you apart from the rest of your opponents who just assume they will get faster. Here was my response:

"When you think about speed on the ice, you should be thinking acceleration. The guys who are fast like Phil Kessel, or Ovechkin or any of the elite guys go from 0-60 in a split second. This is the kind of speed that creates separation on the ice. This is the kind of speed you and any hockey player should be after.

Just logically thinking, how would running stairs or biking have anything to do with this type of speed? Not a whole lot. In fact, it may be the opposite type of training that you want to perform. In order to obtain this type of speed you have to train that way. So a few ideas:

1. After practice, take a guy on your team who is faster than you. Race him for 6-8 reps from the goal line to the top of the circle if he is willing. If he is not willing he is a shitty teammate.

2. Lift weights with speed. When you olympic lift or squat move the bar as fast as you can. This goes for any type of plyos you might be doing. Train explosively if you want to move explosively.

3. Get your legs stronger. Specifically single leg strength. Any type of single leg squat will get this done. Split squat, bulgarian split squat, unsupported single leg squats, any of these work well.

4. Depending on how lean you are, lose 8 pounds by altering your diet. If you can't afford to lose any weight, then don't.

5. Consciously focus on performing drills in practice as fast as possible. You are looking for overspeed, finding that 5th gear."

Hope this helps. Here's to all of you torching the competition,

Sull