Training and doing all your elements for speed is important, but don’t forget one of the most important keys to gaining speed on the ice – Skate Direction.  In Hockey, there are many changes of direction on every shift.  The sooner you can learn to steer both skates in the direction that you would like to go, the faster and more efficient skater you will become.  The more efficient skater you become, the better you will be at the end of the game, the end of the weekend, and the end of the season after 60-80games.

Speed comes from pushing your skates as much as possible to the side.  This is true when you are turning as well.  Always having your skates traveling on the same radius is the key.  In turns, by keeping both skates traveling on the same radius you will quite your upper body movement, which in turn, will produce better stick-handling, better vision, and quicker and harder shots on net.

Remember, no matter where you go on ice both toe boxes should be facing that same direction.  Feel the Speed!  

“This is a great anytime workout that helps to get around the monotony of always doing the same thing in the gym.  This workout will add to your explosiveness on the ice and help give you the separation that you are looking for!”

Jogging or bike 8min
Dynamic stretching  12-15min
 
            WORK 15 sec/ Rest 15sec  1 set  After Set rest 2min
1) Push ups
2) Windshield wipers
3) Jump Rope
4) Half squat jumps
5) Back ext  
6) Step ups L leg  w/ DB in each hand
7 Step Ups R leg  w/ DB in each hand
8) Scissors Jumps
9) Push ups
10 Tuck Jumps
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                 Rest  2min
  2x20 alternate bounding straight line forward
  2x30m skpC + 20m Run
  2x30 skpA
  2x 60m run 85%
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                Rest 2-3min
             
        WORK   15sec / rest  15sec   2 SETS   Rest after set 2min
1) Push ups
2) Lunge jump ¼ squat  
3) Abdominals flat legs
4) Step up L leg  DB in each hand
5) Step up  R leg DB  in each hand
6) Back ext twist
7) Jump Rope
8) Half squat jump
9) Incline DB bench press on Ball
10) Twist with bar Sitting position (bar back of neck)
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                         Rest 2-3min
  3x6 Squat Jumps
  2x6 Scissor Jumps
  2x60m Run 85%
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        Bike 15min + 10min Stretching               

As the Stanley Cup Finals are fast approaching and the NHL is finishing their season, many hockey players are preparing for the off-season training.  The workout below is one that we use in our General Preparation Phase to kick off our summer training.  We really like this workout because it combines the elements of speed with the elements of skating with some early season strength training. 

LET’S GET TO WORK – HAVE FUN!........

Jogging 5min + 10min stretching in motion (Dynamic Stretching)
3x30m skip C (Can search “track a,b,c on You Tube if don’t understand how to do Skip A,B.C )

3x30m skpC Front scissors  (Straight legs kicking to the front)    
Rest 3-4min  
3x ( 20m skpA  into  run 20m  65%) rest 60sek

2 x  Circuit   Rest  15sek  After set  60sek
2 Point Plank - on elbows body in straight position sucking belly button in towards  spine (Search You Tube under weight training plank exercises) (tummy facing down and then facing up) x 20”                                                                                      Push up (good posture - no sagging or arching of body) x10                                Side Bridge or Side Plank (nice straight lines – suck tummy in) L/R x 20”              Full squats hands front no weights  x 12
Run alternate knee lifts 10sek

6x30”/30” DC 1’s™ (start with good skating position feet close together 4inches apart – from there extend one leg out to the side –feet always facing forward - and hold position for about a sec then bring back to starting position then repeat with the opposite leg.  Follow this protocol for 30 sec of work 30 sec of rest)

6x30”/30” Baby Steps™ (drill will be done on a straight line that is approximately 30 meters long - bend legs to 110 degree and balance all weight on one leg with hips and feet facing forward proceed down line repeating 1 leg at a time – trail leg is tucked in with the knee touching the weighted leg’s calf and the toe facing straight down)

3x30”/30” Repeat DC 1’s

 DB 1 Arm Snatch 2x4x 65%  5x6x60%   Rest  60sek  

  Full back squats     5x12x 60%;  Rest  90-120sek
  Pair with Calf raises  4x15x  rest  60sec
 
 Lying leg curls  4x12 rest 60 sec
  Pair with Abdominals –sit ups holding ball 4x12 rest on own     
  
Standing leg curls- single leg 3x8  rest 60 sec
 Pair with Lat pulldowns  3x10  Rest 60sec
 
Back extension  Horizontal position don’t move 2x20sek with 5lbs held to chest Rest 90sek
  Pair with  Back ext classic down-up 2x10
  
   Plate rotation 10lbs  2x8 each side  rest 60sek (squat while holding a light wt 10lbs? while in squat position rotate to one side then back to middle and stand up.  Carry on going to opposite side on the next squat down – keep hips as forward as you can and keep feet flat on floor!)
  Pair with Incline  Bench Press  5x 8 x 60% 
 

Our Philosophy at DC Hybrid Skating combines the physics of generating speed from the fastest skaters in the world (speed skaters) and joins them together with the elements of speed in the game of hockey. 

Learning to skate fast requires an understanding of where speed comes from and the patients to practice the elements of speed without rushing for instant results.  “If you can’t do the skating skills off the ice you won’t be able to do them on the ice”.  It is important to build stability, strength, and improve flexibility if you want to be a fast skater.  If you want to be fast it starts off the ice with more than just lifting weights and other common strength training regimes.  Time must be spent training in the skating position where a fast skater will fire his leg extension to the side at over 500 degrees per second.  

Remember it is not what your style looks like it is how fast you get from point A to point B.  And, it’s important to take out the variance in your stoke so that you can concentrate on the other skills that are necessary in a game without worrying about your skating.  By improving your skating technique and taking out the variance in your skating stride you will be able to repeat your puck handling, shooting, passing with more consistency and accuracy.

Over the fall and into the winter we will provide you with the exercises that we use to build a strong off ice skating base.  These exercises will give you stability and strength in the skating position.  Our first exercise is using a slideboard (if you do not have a slideboard you can imitate the skating stride in the grass by pushing out the side and landing on one leg imitating the slidebaord – we call this dryskating – no jumping though from side to side just stay low and push to the side landing about 3-4 feet from the push off leg).

This is a starter skating workout that we use in our gym all the time.  It is not meant to be a conditioning workout, it is meant to be a technical workout.  It begins to teach one of the most important elements of the DC Hybrid Skating Philosophy – Pushing to the side:  Remember you can be the strongest and best conditioned guy on the ice, but if you are not efficient and can’t apply what you have (force) into the ice then you are at a huge disadvantage and will fatigue quickly.  So, focus on technique now and we will worry about conditioning once we can repeat the proper skating technique!

2 sets of 8x 30sec low technical skating 30-45sec rest
Points of concentration are:

    -Pushing directly to the side
    -Keeping knees bent at 90 degrees
    -Always keep your feet pointed straight ahead

Your recovery leg should push out the side and then circle back around so that the recovery leg knee touches the pushing leg calf.

    -Don’t overstride or push too hard
    –This is a technical workout
    -Keep your shoulders and hips level to the ground

I hope you will enjoy our journey together as we begin to learn how to skate fast and efficiently!

David Cruikshank

 

  
 

It is very important as an athlete to challenge your goals and abilities, but to also not let your desires or expectations bring your performance down.  I was talking with a young athlete the other day and he had told me that he was going to a very prominent hockey prep school for a camp/tryout.  He said he was very nervous and anxious about how he was going to perform.  We had an excellent chat about what to expect and how to deal with his preparation for that camp.  I have outlined some of our conversation below.

1)    Enjoy yourself – if you can’t have fun while your competing then your chances of optimal performance go way down.  As a young athlete your focus should be on development of skills and not on performance. 

2)    Focus only on what you can control and don’t try to do something spectacular.  If you practice hard everyday and give it your all, then you just repeat that habit and your performance results will follow.  Most optimal performances happen when an athlete is in the moment and focusing on the task at hand.  Bottom line take what the game gives you and capitalize on those opportunities!

3)    Don’t worry about what other people think.  If you are just trying to impress someone and do things that you think will be make them happy, more often than not you will be let down.  Do a few skills very well and people will notice.  Even if it’s not what they are looking for, they will talk about it and let others know.

Until next time,

Dave