The Lucan Fitness Alliance

In team sports with space to play, speed kills. We’ve all seen the player on the ice who becomes almost unstoppable once s/he picks up momentum and flies through the neutral zone. Speed creates gaps, gaps create opportunities, and opportunities lead to wins. This is why fast skating is fundamental to high-level hockey, and the earlier a player can develop the capacity for speed, the more likely that athlete is to continue playing at the next level.

What makes speed?

There are several theories on speed development, but below are the training factors I’ve found to make the biggest impact on speed and shiftiness. I say training factors because the technical aspect of skating (edgework, stability, position, etc.) is critical for long-term speed development. What you do off the ice allows you to maximize good technique. The best skaters have both strong physical capacity and technique.

The below training considerations are in order of necessity. If you don’t have the first capacity, you heavily limit your ability in the ones that come after.

Range of Motion: Can I get into the best position(s) to maximize my stride length and prevent injury?

Strength (and Stability): when in ideal positions, can I stabilize the movement and create force?

Stability (and Power): Can I contract my muscles quickly within these ranges of motion with efficiency and pace?

Speed: Can I turn over these powerful strides at a high pace?

Endurance: Can I continue these powerful, fast strides with enough efficiency and energy to last an entire shift, recover, and repeat?

Types of Exercises

Exercise selection (and good technique) comprises the type of work you’re putting in (and the result you’re likely to achieve). Below are the basic exercises that lend themselves to development in each key stage.

Range of Motion: Loaded mobility, movement in the end ranges, slow and controlled articulated rotations

Strength: increased load, slow eccentrics, fast concentrics, time under tension, all through various planes of movement

Stability and Power: deceleration, plyometrics, stabilizing muscle work, and moving load with speed.

Speed: Sprint movements with strategically timed rest periods with a high technical focus

Endurance: Lengthening the work interval while shortening the rest interval of speed work alongside spending appropriate time in Heart Rate Zones 2-4

Age Appropriateness:

Players of different ages will have limited (or extended) potential to develop in particular stages. Below is a general idea of which exercises each group will most likely benefit from in the training room. 

Under 12: Movement Capacity, Strength and Stability, Power/Speed/Endurance

13-16: Strength and Stability, Speed and Endurance, Power

16+: Strength and Power, Speed and Endurance

Off-Season Periodization

Putting in the work is the most crucial part of physical development, but in an 8-9 week off-season, it’s also wise to progressively adapt the player’s training so s/he enters the off-season ready to play. There are three primary training phases during the off-season that should be stacked on top of each other. There is considerable cross-over in these phases, but the periodization below shows what we emphasize through various points of the off-season.

Prep Phase 1-2 weeks: Movement Capacity, Light Strength and Stability

Work/Volume Phase 4-6 Weeks: Heavy Strength/Stability, Light to Med Power/Speed

Exit Phase 2-4 Weeks (closer to season): Medium to Heavy Power/Speed, Heavy Endurance

Individualization

All players can benefit from a general off-season program, and the most critical aspect is to do the work- but all players are different, and kids grow at different rates, so an element of individualization is essential to consider when developing programs for young athletes. Some players are very mobile but highly unstable. Some are quite strong but have a limited range of motion. Others have massive engines (endurance) but low capacity for speed and explosiveness. We must nurture our players’ strengths while reducing their weaknesses to give them the best chance to excel in their sport. 

Do you need help getting started? If you’re in London, Lucan, or the surrounding area, you can join one of our off-season hockey programs here. I also have online coaching programs if you’re outside the local area. You can learn more about them by clicking here.

If you’re in Lucan and would like to register your spot right now, just select the appropriate option below

2 days per week training only: $249

2 days per week training + custom nutrition: $329

3 days per week training only: $329

3 days per week training + custom nutrition: $399

5 days per week training only: $599

5 Days per week training + custom nutrition: $679

Unlimited Self-Directed Training (custom training and nutrition + gym access: $349