MAX VELOCITY

Max Velocity is the third phase of Speed Mechanics. Although a hockey stride is greatly dependent on the Start and Acceleration Phase, Mav “V” Training does address some of the sprint disciplines which are important to improving speed and skating mechanics.

The three points of emphasis with regard to Max Velocity Training are; Posture, Knee Lift, and Recovery/Turnover. Most early skaters have little control of posture, relative to lack of balance and stability. They also tend to have a “scooting” type stride which is short with little to no knee lift. As these training qualities improve by performing proper speed mechanics, the athlete will become more confident through balance and strength, which allows for a longer stride, greater force production and stride turnover.

KNEE LIFT / RECOVERY MECHANICS

Kee Lift / Recovery Mechanics refers to the active movement of forcefully raising the knee towards the chest during the swing phase of a stride, essentially maximizing the hip flexion to generate power and increase stride length, which is crucial for achieving maximum speed in a sprint; it’s not about simply lifting the knee high, but about using the hip flexors to actively drive the knee upwards and then quickly bringing the foot down to the ground for efficient propulsion. Hip Stability and Posture maintenance are also addressed.

Knee Drive / Forward March: Hands Overhead

• Stand in athletic position, feet hip width apart, facing path of intent
• Place hands overhead, arms straight, holding a short dowel. Do not arch your back
• This will also engage the anterior core.
• Keeping one leg straight, quickly lift the opposite knee to waist height and then quickly place the foot back to starting position.
• The foot put down is typically quicker than the knee lift
• Repeat march alternating legs for the distance prescribed