Rethink Skating Drills: Are Tradition-Based Methods Obsolete?

1. The Hidden Flaws in “Classic” Skating Drills – And Why They’re Costing Players Speed

You’ve seen it a hundred times: players grinding through laps, legs churning in long, sweeping strides, coaches barking about “pushing through the burn.” But here’s the cold truth: those drills might be doing more harm than good. Traditional speed exercises—the ones fixated on endurance and mile-long strides—often ingrain habits that sabotage acceleration.

Take the myth of the “long stride.” Sure, stretching your legs like a gazelle looks impressive, but studies analyzing ice-contact phases (where power actually happens) reveal a glaring problem: overemphasizing stride length forces skaters into inefficient recovery phases. When the skate swings too far back, it takes longer to reset for the next push. Imagine slamming a car’s brakes every time you hit the gas—it’s clunky, wasteful, and burns energy fast. Faster skaters, meanwhile, keep their recovery skate inches from the ice, snapping it back into position like a spring.

Moreover, the insistence on maintaining long strides often overlooks the importance of maintaining balance and posture. Players may find themselves leaning too far forward or backward in an attempt to maximize stride length, disrupting their center of gravity. This imbalance not only slows them down but also increases the risk of falls and injuries. For instance, during high-speed maneuvers, an overextended stride can make it difficult to make quick directional changes, a critical aspect of in-game performance.

And don’t get me started on drills that ignore hip and knee mechanics. If a player’s trunk stays upright and their knees barely bend (common in endurance-focused laps), they’re basically ice-gliding, not driving power into the ice. Newton’s Third Law isn’t a suggestion: you push sideways, the ice pushes back. Skimp on hip abduction (opening the leg outward) and knee flexion (bending deep), and you’re leaving speed on the table. Proper hip and knee mechanics allow for a more significant transfer of force from the body into the ice, translating into more powerful and efficient pushes. This biomechanical efficiency is what separates average skaters from elite performers who can accelerate rapidly and maintain high speeds throughout the game.

Furthermore, traditional drills often neglect the role of the upper body in maintaining balance and generating speed. An upright torso limits the ability to transfer power effectively, while a more engaged core helps stabilize movements and enhance overall propulsion. Players trained under conventional methods might miss out on developing a coordinated movement pattern that leverages the entire body’s potential, ultimately capping their speed and agility on the ice.

2. The Biomechanics of Explosive Hockey Skating – It’s Not Just Legs, It’s Angles

Let’s break down what actually works. Picture a player accelerating out of a turn. Their knees are bent like coiled springs, hips hinged forward, torso almost parallel to the ice. This isn’t just about “staying low”—it’s physics. Wearable tech to track joint angles found that elite skaters generate 20% more force during propulsion by maximizing knee flexion and hip extension. Translation: deeper bends = harder pushes.

But here’s where most drills miss the mark. Training for “full-speed sprints” (think end-to-end rink dashes) prioritizes raw velocity over precise mechanics. Hockey isn’t a track meet; it’s stop-and-go chaos. Studies comparing accelerative strides (first few explosive pushes) versus steady-state skating show muscle activation differs wildly. The quads and glutes fire harder early on, while calves take over once cruising. So why train both the same way?

Understanding the distinct phases of skating is crucial. During the initial acceleration phase, explosive power from the quads and glutes propels the skater forward. Sustaining this power requires different training techniques compared to maintaining speed, where endurance and calf strength become more prominent. Ignoring these differences means players may excel in one area while lagging in another, reducing overall effectiveness on the ice.

Edge work is another blind spot. Skating isn’t linear—it’s a dance on razor-thin steel. Players who dominate turns and crossovers don’t just “balance better.” They dig into the ice with precise blade angles, using edges to redirect force. One analysis found that skaters with superior edge control generate 15% more acceleration out of turns by leaning into their inside edge during pushes. Yet most drills treat edges as an afterthought, not the engine of speed. Proper edge engagement allows for more controlled and powerful pushes, especially when changing directions or maneuvering around opponents.

Additionally, the interplay between the different edges—inside and outside—plays a pivotal role in maintaining speed and balance. Skilled skaters seamlessly transition between these edges, maintaining momentum while navigating the rink’s curves and obstacles. Traditional drills that emphasize straight-line skating fail to develop this nuanced edge control, leaving players less adaptable during dynamic game situations.

Moreover, ankle flexion and the ability to maintain a strong, stable ankle position are often overlooked. Strong ankles contribute to better force transmission from the leg to the ice, enhancing push-off power. Weak or unstable ankles, on the other hand, can lead to energy leaks and reduced push efficiency. Targeted training that focuses on ankle strength and stability can thus have a significant impact on overall skating speed and agility.

Lastly, the coordination between upper and lower body movements is essential for explosive skating. The arms and shoulders should counterbalance the leg movements, providing additional momentum and stability. Traditional drills that isolate leg work without integrating upper body coordination miss out on this synergistic effect, resulting in less efficient and slower strides.

3. Rewiring Training: Practical Fixes for Faster Feet

Time to scrap the old playbook. Here’s how to rebuild skating speed, one rep at a time:

A. Shorten the Stride, Amp the Cadence
Forget marathon strides. Focus on rapid, punchy pushes. Try this: set up cones 10 feet apart. Have players sprint between them, focusing on snapping each skate back under their hips immediately after push-off. The goal? Three quick strides per cone, not one glide. Data shows this trains the nervous system to prioritize recovery speed, cutting wasted motion. Additionally, this drill enhances neuromuscular coordination, ensuring that each push is both swift and forceful. Over time, players develop the ability to react quicker during games, allowing for rapid accelerations and decelerations without losing momentum.

B. Embrace the “Speed Skater Squat”
Drop those hips until your thighs scream. A study tracking knee flexion found that players who trained with deeper squats (think: 90-degree bends) improved propulsion force by 12% in 8 weeks. Add a twist: hold weights laterally to mimic the sideways push of skating. It’s brutal, but it works. This exercise not only builds lower body strength but also enhances lateral stability and balance. Incorporating variations, such as single-leg squats or using resistance bands, can further target the muscle groups integral to powerful skating. Consistent practice of speed skater squats translates directly into more explosive pushes on the ice, giving players a tangible edge during high-intensity gameplay.

C. Edge Drills That Don’t Suck
Set up a zigzag course using pucks. Players must alternate between tight inside-edge cuts and explosive outside-edge pushes. The catch? No gliding between turns. Force them to re-accelerate after each pivot. Wearable tech data reveals this boosts ankle stability and edge precision faster than mindless figure-8s. Additionally, integrating puck handling into these edge drills can simulate game-like conditions, requiring players to maintain speed while managing the puck. This dual focus not only improves edge control but also enhances overall game readiness, ensuring that players can maintain high speeds while performing essential skills under pressure.

D. Tech Up – But Keep It Simple
You don’t need a lab coat to use biomechanics. Stick a smartphone in your pocket and film skaters from the side. Play it back in slow-mo: if their recovery skate drifts past their hip, they’re leaking speed. Adjust. Repeat. This accessible method allows for immediate feedback and incremental improvements. For example, reviewing footage can highlight specific areas where a player’s form breaks down, such as insufficient knee bend or improper hip angle. By identifying these flaws in real-time, players can make precise adjustments, accelerating their progress. Additionally, sharing these videos with coaches facilitates more effective, personalized coaching, ensuring that each skater receives targeted guidance to enhance their speed.

4. Why “Speed Training” Needs a Gut Check – And How to Spot Bad Coaching

Let’s get blunt: if a coach is still running suicides as their go-to speed drill, walk away. Hockey isn’t played in straight lines, and conditioning isn’t the same as skill. Sure, players need gas in the tank—but not at the expense of efficient movement.

Watch for these red flags:

• Drills with zero resistance changes. If every rep looks identical, players aren’t learning to adapt. Hockey’s chaotic; training should be too. Effective speed training incorporates variable resistance and dynamic movements, preparing players to handle the unpredictability of a game. For instance, incorporating resistance bands or varying the intensity and direction of sprints can simulate real-game scenarios, enhancing adaptability and resilience.
• Ignoring the ice-contact phase. The 0.3 seconds when blade meets ice is where games are won. Drills should emphasize quality of push, not just quantity. Proper emphasis on the ice-contact phase ensures that each push is maximized for power and efficiency. Coaches who overlook this critical phase fail to teach players how to extract the most force from each stride, leading to diminished acceleration and overall speed.
• No focus on failure. If players finish a drill looking pristine, it was too easy. Speed gains happen when form cracks—that’s when you coach. Challenging drills push players to their limits, revealing weaknesses and areas for improvement. For example, pushing players to maintain form under fatigue can simulate the exhaustion experienced during a game, teaching them to sustain speed and technique even when tired. Coaches who tolerate subpar performance miss opportunities to drive genuine progress and development.

Additionally, beware of coaches who prioritize volume over quality. Excessive repetition of ineffective drills can lead to burnout and diminished returns, whereas focused, high-intensity training sessions yield better results. Effective speed training strikes a balance between challenging players and allowing sufficient recovery, ensuring continuous improvement without overtraining.

Another red flag is the lack of individualized training. Every player has unique strengths and weaknesses, and a one-size-fits-all approach fails to address specific needs. Coaches who tailor drills to individual player profiles foster more effective development, ensuring that each skater can maximize their potential and contribute optimally to the team.

Final Word

This isn’t about reinventing the wheel—it’s about sharpening it. Ditch the drills that prioritize sweat over smarts. Train like every stride is a bullet, not a marathon step. Incorporate biomechanics-backed techniques, focus on explosive power, and ensure each drill serves a clear purpose in enhancing speed and efficiency. By adopting these strategies, players can break free from outdated methods and achieve higher levels of performance on the ice. And if anyone tells you “this is how we’ve always done it,” hand them the data. The ice doesn’t lie.