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: Split Stance Start / Sled Push

• You’ll need a push sled, which we use quite often for speed training.
• Begin in sprinters 2 pt split stance behind the push sled. Feet hip width apart, facing forward to path of intent.
• Add a slight amount of weight to the sled, depending on the training surface as well as size and age of athlete. The amount of weight should provide enough resistance while still maintaining a proper sprint posture throughout the movement. But for sprints, don’t use a lot. As a gauge, you 10 yd sprint time pushing a sled should be no more than double your normal sprint time without.
• Arms should be slightly bent
• 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.
• Continue pushing the sled for the distance prescribed