LATERAL SPEED / COD – CROSSOVER EMPHASIS

Lateral Speed or Change oof Direction (COD) drills are also commonly described as quickness or agility. Occasionally you’ll get that rare opportunity to showcase Linear Speed. We focus half your speed training program on linear speed because of the huge crossover and benefits in improving skating mechanics. But more often than not, and this is true for a lot of sports, speed is defined as your ability to get one step ahead of your opponent on a 10 yd distance. Positioning and combative strength are also relative, but the ability of an athlete to efficiently stop, change direction, and explode in another direction, is critical to athletic success.

Because skating is specific in nature requiring an athlete’s ability to utilize either inside or outside part of the foot (inside or outside edge of their skate) to generate power, we separate our Lateral Speed training into two separate categories based on two specific ways to start. An Open Hip Start, or a Crossover Start. How to apply force and footwork for each of these starts is very important

APPLICATION

After Six Integrated Training Phases, Movement Prep, Neural Activation, Plyometrics, Movement Specific Starts and Mechanics, and Integration, the Application Phase allows the athlete to apply and execute the specific movement emphasized.

Curvilinear Sprints Two Circles:  180° Snake Run

• You’ll need Six ½” x 10’ sections of PVC Pipe with connectors, to make Two 9’ Circles
• Start 3 yards behind the circle.
• Use a Linear Start, facing back into the drill, choosing from all three start positions (Half Kneel, Standing or Single Leg)
• Utilize a hard lean and crossover stride around both circles.
• Begin with a 180° turn in one direction followed immediately by a 180° turn in the opposite direction
• Perform two starting in each direction