ACCELERATION

The Acceleration Phase combined with Start Mechanics, is the single most important part of our Speed Training Program. Plyometrics taught you repeatedly how to properly load your hip, knee and foot to put you in the best position to generate power. The Primary focus of Acceleration Training is Training an Explosive First Step, followed by proper Drive, or in the case of hockey, push mechanics all to focus on covering the most distance possible in the shortest period of time. Your top end speed will be dictated by your ability to generate power through your first three strides. And your first three strides are all set up on your first stride. Hockey is a game of explosive reaction, typically followed by 2 -3 strides and then a sudden change of direction. The Acceleration Phase will focus on those first three strides.

FIRST STEP DRIVE MECHANICS

First Step Drive Mechanics Primary Focus is to cover the most distance possible in the shortest period of time utilizing three powerful strides.  Due to the nature of skate mechanics, skating stride power is primarily produced through the drive phase. Bounding strides helps us achieve this goal. During the drive phase of a sprint, the optimal lean angle is generally considered to be between 35° to 45° forward allowing for maximal force generation and acceleration while maintaining proper body position to push off the ground effectively.

3 Bound Linear Start to Sprint: Half Kneel Start

• Begin in a proper Half Kneel start position. Both knees at 90°. Feet shoulder width apart.
• Torso leaning slightly forward
• Arms bent at 90°. Hands opposite of foot position with your lead hand next to your chin and your trail hand next to your waist.
• Push/Drive your first step through full leg extension. Drive your opposite knee forward. Knee bent at 90°, with front shin angle slightly forward of spine angle, foot dorsi flexed, toe up
• The arm action should be a quick, forceful “punching” motion with the elbows kept bent at roughly 90 degrees, while driving the hands forward and slightly across the body
• Attempt to keep your head down throughout the sprint helping to keep your spine flat, while maintaining a proper sprint angle of 35° to 45°.
• Explode for three powerful bounds attempting to cover as much distance in the shortest time possible. The average and goal should be 7 strides over the first 10 yds.
• Repeat this process throughout all your sprints.