1. Off-Ice SpeedTraining for
Hockey: A Necessity
How to Utilize Sprint Mechanics and SAQTraining to
Develop on Ice Explosiveness.
JustinVince, CSCS, OCT
Justinjvince@gmail.com
@Coach_Jvince
3. Upper Quadrant
• Arms swing from the shoulder
• Elbows drive back.
• RELAX! Letting the traps disengage allows the arms to move fluidly through
greater range of motion.
Arm Length = Stride Length
Arm Speed = Stride Frequency
4. Core
• Greatest factor in maintaining efficiency of movement and transferring force into
ground
• Runners must brace the full column to ensure effective posture
• Responsible for anti rotation
• Allows runners to maximize true forward lean from the hips
• Enables optimal gluteal extension (sitting into stride)
-Athletes MUST be able to functionally fire glutes which is dependant on anterior
core
5. Lower Quadrant
• Knees and toes inherently linked. Emphasis on dorsiflexion will result in
knee drive
• Recovery phase starts with the hip
• Mid-foot contact facilitates active ankles for extension and recovery
6.
7. Factors Affecting Maximal Output
Negative
• Back side mechanics – Improper recovery
• Over striding
• “LazyToes”
Positive
• Ground Force Application (Resisted Sprints max 20%/Plyometrics)
• Stride Length (over Stride frequency)
9. Basic Mechanics of Linear Movement
• Arm Movements – Long to Short, Arm Split
• Hip Recovery - A’s, Straight Leg March
• Ground Contact – B’s,Wall Strikes
• Lean – Wall Holds,Tripling
• Take off – Hip drive w/Toe drag
ENSURE PROPER BRACING OF CORETHROUGHOUT
10. Basic Mechanics of Lateral Movement
• Lateral Movement from Hip – Narrow Lateral Squat
• Shuffle – Push and Gather
• Crossover – A’s and B’s
11. Increase Force Production/Change Direction
• Tripling Ankle and Knee Over
• SeatedArmTrain ( Still Hips )
• A and B Skips
• Progressive Peg Leg
• Wall B’s,Wall March
• A Skip For Height
• Bound (Linear, Lateral, Zig Zag ) – Longer ground contact
• Forward- Backward (Touch with Arm Action
• Crossover run to sprint ( ArmsTight)
14. Structuring SAQ Sessions
Now imagine you are an untrained hockey player.
Plagued with imbalances, lordosis, internal rotation and limited flexion of the
shoulders, underactive adductors and quad dominance.
15. Structuring SAQ Sessions
Four Components
• Quickness Drills – LineWork, Skipping, Explosive Starts
• Movement Prep – Mini Band Slides, Clock Hops, Marches
• Plyo’s – Med BallTosses, Jumps, Bounds (What it is/What it isn’t)
• Movement Skills – Cone Drills, Change of Direction
16. Structuring SAQ Sessions
Utilize Chunking
This is the introduction of portions of movements that will be required later
on eg.Two foot jump with Stabilization before ContinuousTwo foot jump.
17. Structuring SAQ Sessions - Progression
Week One
Movement Prep
Clock Hops 12,6,3,9- Stabilize
2x2ea
3 Hurdle – Stabilize
3x2ea
Week Seven
Movement Prep
Clock Hops 12,6,3,9-
Continuous
4x2ea
3 Hurdle – Continuous w/Accel
4x2ea
Week Fourteen
Movement Prep
Clock Hops 2,5,108-
Continuous
3x3ea
3 Hurdle – Continuous
w/Crossover Accell
4x2ea
30 Seconds Rest Between Reps, 1 Min Between Sets
18. Structuring of SAQ
Combine Movements
• Backward Run to Forward
• Bounding into Acceleration
• Ladder into Crossover run
• Med ball toss to Sprint
19. Structure of SAQ
Introduce Randomization
• Visual (gestures, mirror, colours)
• Auditory (commands, sounds, math problem)
• Combined
21. Why DoesThis Matter
Movement patterns of sprinting closely mirror those of an efficient skating
stride
- Ensuring proper recovery from the hip and extension from the glute while
maintaining core engagement all represent opportunity to positively impact
skating stride
