Why Your Skating Speed Sucks (Fix This Off-Ice First)

Author

Dr. Jamie Phillips
April 18, 2025

In hockey, the ability to accelerate quickly, change directions, t-push, shuffle etc., can make the difference between winning a puck battle or being a step behind. While skating and sprinting are distinct movements, they share foundational mechanics that can be trained off the ice to enhance on-ice performance.

The Link Between Sprinting and Skating

Research indicates that off-ice sprinting abilities, such as speed, agility, and power, are moderately to strongly associated with skating performance. A study examining highly trained teenage ice hockey players found that off-ice measures like 30-meter sprints, agility tests, and standing long jumps had significant correlations with on-ice skating force and velocity characteristics. 

Key Sprinting Mechanics to Focus On

  1. Posture: Maintain a slight forward lean from the ankles, keeping the spine neutral. This alignment facilitates optimal force application.

  2. Shin Angle: At push-off, aim for a 45-degree shin angle to maximize horizontal force production.

  3. Arm Swing: Drive the arms forward and backward in sync with leg movements to aid in balance and propulsion.

  4. Hip Extension: Fully extend the hips during each stride to generate maximum power.

Benefits of Proper Sprint Mechanics

  • Enhanced Acceleration: Efficient mechanics lead to quicker starts and better initial strides.

  • Improved Force Application: Optimal body positioning allows for greater force transfer to the ice.

  • Injury Prevention: Proper technique reduces the risk of strains and overuse injuries.

Integrating Sprint Mechanics into Training

  • Drills: Incorporate sprint drills focusing on start technique, such as resisted sprints or sled pushes.

  • Strength Training: Emphasize exercises that develop lower-body power, like squats and lunges.

  • Plyometrics: Use bounding and hopping drills to enhance explosive strength.

Key Takeaways

  • Off-ice sprint mechanics are crucial for developing on-ice acceleration.

  • Focusing on posture, shin angle, arm swing, and hip extension can lead to significant performance gains.

  • Integrating specific drills and strength training into your routine will enhance first-step quickness.

Dr. Jamie

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