LATERAL SPEED / COD – OPEN HIP 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.

OPEN HIP MECHANICS

An important component of Open Hip Mechanics is the Lateral Load Phase, subsequent weight shift, and transference of power in another direction. Lateral and Diagonal shuffles are an excellent way to focus on those two learning components.

Lateral Push: Singles

• The primary Focus of the Lateral Push is to push off hard with the trail leg and not pull with the lead leg.
• Begin in an Athletic Position, lateral to path of intent
• Slightly transfer weight to trail leg and then, with purpose, push laterally
• Try not to pull with your lead leg, focusing more on deceleration while maintaining good athletic posture
• Repeat the process to the distance prescribed.
• Be quick and light on your feet
• Then perform the Shuffle in the opposite direction