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 Power Skip: Band Resisted

• Stand in athletic position, feet hip width apart, facing path of intent
• A long resistance band is placed around the waist with help by a partner to add resistance
• With arms bent 90°, arm action should be opposite foot action with hands traveling from chin to waist.
• In a skipping motion, attempt to keep one leg straight, while quickly lifting the opposite knee to waist height and then quickly placing the foot back to starting position.
• Stay on the balls of your feet throughout the entire drill
• Repeat the skip alternating legs for the distance prescribed