HOCKEY SPEED GUIDE

Training for speed as a hockey player often gets overly complicated. When we focus on building
speed and power the simplest exercises are usually the most effective. With the correct
methods and knowledge, you’ll be able to ensure that every workout you do this season will
result in you getting faster this season.

The biggest mistake when it comes to speed training is doing too many reps and sets. Keeping
the reps low ensures that every single rep is as explosive and powerful as possible allowing us
to get the most out of every repetition. Going beyond 5 reps will mean that your additional reps
will be much slower which is the exact opposite of what we are trying to do. Remember we are
focused on building top speed and not aesthetics.

When training for speed development, weighted jumps and sprints are a fantastic way to
increase our power output. However, it is important that we leave our ego at the door and only
have around 25% of our one rep max on the bar. Too much weight will slow down the
movement which ultimately defeats the purpose of the exercise – you need to move weight fast
to be fast!

The duration of the exercise is also crucial when training for speed. Anything beyond 10 seconds
and we are no longer training for speed but for conditioning instead. The goal is to be FAST. Turn
the jets on and go as hard as you possibly can for 10 seconds and no more.
 10 SPEED EXERCISES

The next 10 exercises are a selection of plyometrics, weighted jumps, drills and sprints that are
all incredible for building speed. Focusing on these will give you that breakaway pace and make
you unstoppable this upcoming season.

• Band Assisted Lunge Jumps: Set up two bands on the top of a squat rack or pull-up
bar and grab each band in each hand. Set yourself up in a split lunge position and use
the bands to get as much vertical power as possible. Shift between legs after 5 reps each
side.

• Bench Step-up Jumps: Set up a bench beside you and place one foot on it. Drive up
explosively jumping on that one leg driving the opposite knee up and landing back on
the bench. Shift between legs after 5 reps on each side.

• Depth Broad Jump: Set up a low box to a height about the same as your knees. Step
from the box landing on two feet absorbing the power and then immediately jumping as
far forward as you can while sticking the landing. Make sure the jump is as powerful as
possible. 5 reps.

• Lateral Skater Jumps: A great exercise building skating stride speed and power.
Load all your weight on your outside leg and jump laterally. It is important to stick the
landing absorbing all the force before changing direction to jump the other way. 5 reps
on each side.

• Trap bar Jumps: Set up a trap bar with little to no weight. Step inside, keeping a
straight back, neck, and head. While holding the bar, jump as high as possible generating
as much power as you can. Absorb the landing and reset after each rep. 5 reps.
• Plate Crossovers: Set up a 45lb plate on the ground and do one cross-over in and one
cross-over out of it. Go as fast as you possibly can for 10 seconds.

• Wall Drives: Great exercise to work on top speed + acceleration. Lean with your palms
against a wall and drive your knees up. Tuck them in and move as fast as possible for
10seconds bursts.

• 5-10-5: Set up 3 cones in a straight line each 5 yards apart. Start at the middle cone
sprinting to the cone 5 yards to your right before sprinting the full 10 yards all the way to
the left and then finish. By sprinting back, the middle. Repeat 2 times each way.

• Side shuffle: Set up 2 cones 10 yards apart. Start on one side and shuffle sideways to
the other pushing powerfully on each shuffle. Stay low and don’t cheat by turning
forwards, keep your shoulders square and generate speed with each push. Shuffle back
and forth between the cones for 10 seconds. 2 times each way

• Resisted Sprints: Set up just like any other normal sprint. For resistance you can push
or pull a light sled, pull a parachute, or have a partner hold you back with a light band.
Sprint as fast as possible with a decent amount of resistance so you’re running at around
75% of your top speed. Run 10 yards a total of 4 times, 2 starts on each leg.