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Speed/Quickness Training
from Betterhockey.com
The following are a few tips you can follow:
 
1)       In order to be quick or fast you must be quick or fast. This simply means you need to perform drills that require you to be quick and fast. The more you do these the more your muscles will get used to moving at that speed and you will become faster and quicker.
2)       Make sure after each drill you rest at least 4-5 times the amount of time it took you to perform the drill. This will allow your fast stitch muscle fibers to recover. If your rest period is less then this then you are no longer developing fast twitch muscle fibers but rather simply working on conditioning.
3)       Perform drills with a partner. A partner will force you to move fast than normal and allow you to have more fun.
4)       Do not perform quickness or speed drills for longer than 15 seconds as fast twitch muscle fibers will only be trained during the first 12-15 seconds.
 
Now some exercises you can perform as well.
 
1)       I highly recommend ladder agility drills for quick feet. There are hundreds of drills you can perform with an agility ladder and they are easy to perform.
2)       Two foot/one foot hops. I love this drill as you can perform it anywhere and it takes only a couple of minutes to perform. Simply place a piece of tape on the ground or you can also use a hockey stick. Simply hop over the tape back and forth as quickly as possible for 15 seconds. Use two feet or one foot. Move laterally or front to back.
3)       Two foot touches. This can be performed on a step. Start on the ground and touch the top of the steps as many times as you can with each foot in 15 seconds.
 
 
Some good speed drills include:
 
1)       Sprints with a partner. Run 30-40 yard sprints while racing a partner. Rest again is 5:1 rest to work.
2)       Over speed sprints either down a hill or with a bungee.
3)       Resisted sprints with a parachute or uphill
4)       Resisted sprints with a parachute or a sled with overspeed right away. This can be done with a parachute or a sled that allows you to run 20 yards with resistance then pull the cord so the chute or the sled is let go and this then forces you to run faster than normal.
 
 
These are some basic exercises that give you an idea of what can be done to help you increase your speed and quickness. For some more formal training programs and more exercises with explanations and pictures etc please see my Off Ice Training For On Ice Speed Training Manual here.
 
 
 
Here are a couple of sample exercises
quicknessspeed
Exercise Manual-Notes (if any)
1 Leg Lateral Line Hop
1. Stand with left foot directly beside a line.
2. Pushing off with the left foot, hop and land with left foot on the other side of the line.
3. Continue hopping back and forth till you hit the required repetitions. Repeat with other leg.
5. Remember to keep knees slightly bent.


Trainer's comments:
Sets Reps Weight/
Resistance
Tempo Time
1       .15 
2       .15 
3       .15 
 
In-Out Shuffle
1. Start by standing sideways to the ladder and step with the left foot into the first square followed by your second foot.
2. Step back and diagonally with the left foot until it is in front of the second square and follow with your right foot.
3. Follow this sequence down the ladder.
4. Repeat according to the desired repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
Tempo Time
1       .10 
2       .10 
3       .10 
4       .10 
 
Hop Scotch
1. Start by placing your feet on the outside of the first square.
2. Proceed to hop with both feet into the square and immediately hop with both feet into the next square.
3. Quickly hop out of the second square and then back into the second square before hopping to the 3rd square.
4. Continue the length of the ladder and repeat for the desired repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
Tempo Time
1       .10 
2       .10 
3       .10