Speed kills in girls hockey. And getting faster, quicker and more agile is not as complicated as it may seem. Check out this video below where I explain the 3 key components to a proper off-ice speed training program.

The fastest players in the women’s hockey have developed these 3 key components of speed:

1) Single-Leg Balance

2) Lower Body Power

3) Foot Quickness

Let’s look at each one in a little more detail:

1) Single-Leg Balance

Single-leg balance is the most fundamental component and is essential for the development of power and quickness.

Players often struggle with the concept of getting and staying low.

Girls’ hockey players always seem to stand up straight on the ice – a phenomenon I like to call the “flamingo effect”.

The sooner girls master the concepts of single-leg balance, the faster they will be able to develop their speed, which will allow them to separate themselves from their ‘flamingo-like’ peers.

2) Lower Body Power

In addition to developing superior balance, players must also develop their lower body power if they want to take their speed to a whole new level.

This means that they have to be able to CREATE and CONTROL a great amount of force through their legs and hips.

Unfortunately, most young players are taught how to create explosive power without ever learning how to control that power.

If we neglect to teach players how to control power properly and move directly to teaching players how to produce as much force as possible, they will be more likely to get injured (as their bodies will not be adequately prepared to deal with the tremendous amount of force that is produced every time they stop, start, shoot and save).

3) Foot Quickness

The third key component of speed – foot quickness – is an essential skill for every young female player looking to take her game to the next level.

We’ve all seen those players who look like they have tremendous speed because their feet are moving so fast. However, just because a player’s feet are moving fast, it doesn’t mean that they are skating fast.

A player can have very quick feet, but if they aren’t creating a lot of force with each ‘push’, they will not be able to maximize their speed.

This is the main reason why I consider foot quickness as the 3rd component of speed.

Maximizing speed is NOT just about moving your feet as fast as possible.

Players must focus on creating a great deal of force each time they push off in order to move as fast as possible.

The combination of having superior single-leg balance, the ability to create and control power, and amazing foot quickness is what will allow players to take their game to a whole new speed and level this off-season.

Are you ready to take your speed and performance to the next level?

Click here to get started!

Work Hard. Dream BIG.

~ Coach Kim