The Why
To keep it simple, what we want in a good skating stride is different from a good
sprinting (dryland) stride. Research shows the faster we are off ice, the faster we can be
on the ice.
Sprint training (dryland) may increase performance on the ice. However, sprinting with
improper mechanics is a waste of time. You will not generate as high velocity, force, or
power outputs as you would with proper positions and postures.
The following biomechanically-driven speed drills will improve the function of the foot, ankle,
and hip in your sprinting mechanics.
Improved positions, postures, and speed off ice, will assist with improved speed on the ice.
A Biomechanically-Driven Approach
The Exercises
The Program
The above exercises may be performed daily, multiple times a day. Take 4-6 hours of rest if completing multiple times a day. What do you want? Gold medal? Perform 3 times a day. Silver? Twice a day. Bronze? Once a day? That is how I view these exercises. Daily is still extremely effective. But like anything, it’s how much you’re willing to work for the result. Perform the above exercises as follows:
A) 1x 1:00 each leg Single leg, tripod foot, hip hike
B) 2x 0:30 each leg Split squat isohold
C) 1x 1:00 each leg Single leg, elevated heel, hip hike
D) 1x 0:30 Bear Crawl E) 1x 0:30 each leg Single leg, hip hike + hip flexor
About Chris Kerr
- Director of Strength and Conditioning
- Liberty University Hockey
- MS Human Performance, CSCS, USAW L1, FMS, RPR L3
- 24 seasons of college hockey experience
- 4-time Women’s D1 ACHA Hockey National Champion
- 8 total National Championships won while at Liberty
Email Chris Kerr
Instagram – @coachchriskerr
YouTube – Coach Chris Kerr