How To Increase Foot Speed On The Ice

I am often asked by hockey players of all ages, "How do I increase my foot speed on the ice?" This is not an easy question to answer due to the fact that there are a multitude of factors that are responsible for quickness out on the ice, such as:

1. Type of muscle fiber the athlete possesses;
2. Anatomical structure of the player;
3. Amount of body fat;
4. The ability of the player to read and react to relevant cues on the ice;
5. The level of fatigue (both physical and mental);
6. Body positioning and posture; and
7. Desire or intent the player has.

Off-Ice Training

Far too many coaches believe that training only one of these factors will bring about a significant change in a player's quickness. Off-ice quickness drills, for example dot drills, with the intent of improving foot speed have been highly regarded by many in the profession.

However, not only are off-ice foot drills addressing one factor in an athlete's ability to demonstrate quickness, but also a much more important question has to be addressed with regards to these drills; how much transfer in gains will these drills have to on-ice situations?

Experts in the field of motor learning would suggest that the transfer from performing off-ice foot speed drills to on-ice quickness is negligible at best. At least 16 possible factors are responsible for the transfer of one task to another.

Furthermore, motor learning research studying the use of weighted implements or specific resistance in sport tasks have demonstrated very poor results at best for enhancing sport-specific speed or quickness. The question remains however, what can be done?

First of all, I believe that there are a set of general motor qualities (strength, speed, flexibility, etc.), and sport-specific qualities (actual skill of skating, ability to read and react, etc.), that are responsible for speed or quickness out on the ice. Both qualities are different, yet both work together and are responsible for the desired goal: getting to the puck quicker.

You must train the general motor qualities and practice the specific qualities. If a player is more powerful in the legs and hips, then his general potential to be faster is greater. As a result, performing the leg and hip power exercises are crucial to enhancing the general ability of muscular power.

Scientific research, and my own practical research through testing, has shown that there is a modest correlation between how much power a player can produce in the squat rack with low loads (or when jumping for that matter) and straight away skating speed (goal line to far blueline). Furthermore, since the skating stride does not only consist of an explosive push off but also a rapid recovery of the leg through powerful contraction of the hip flexor muscles, then the general ability of hip flexor power must be trained.

The specific skills of skating, reading and reacting to name just a few, must be practiced out on the ice to ensure that the exact movement patterns are learned within game-simulated conditions. Remember that the fastest player on the ice is not ensured to be the quickest player and vice versa.

For example, when one of our Predator defensemen was tested in a straight out sprint from goal line to far blueline, his speed was well below average for the team, yet he is regarded as one of our quickest defensemen when viewed in action. Therefore, in order to be quick, you must learn how to anticipate and be smart.

Other means of improving quickness will include reducing the amount of body-fat as much possible, so as to eliminate the lugging around of non force-producing weight. In addition, by getting in the best shape possible, feelings of fatigue will be reduced so when the third period rolls around, you will appear quicker because your opponent has lost a step and you have not.