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.

KNEE DRIVE MECHANICS

Knee Drive Mechanics focus on the separation of knees throughout the drive phase as well as hip and core activation to help stabilize your posture and hips as power is generated through the floor. The Wall Series works on all three points.

Wall Series: Rolling Start / Drive w/ 3 Sec Hold x1 Exchange

• Start by standing tall approximately 1 ½ ft from the wall.
• Keeping an upright posture, lean into the wall.
• Optimal Sprint Posture for hockey is between 35° to 45°
• Your arms should be straight out in front of you at shoulder height, hands against the wall. This will be the Wall Series Position you will return to
• Keeping one foot in place, reverse lunge into a Half Kneel Position
• Arm set-up should be opposite foot placement in a sprint starting position
• Start the movement with an explosive step-up to the Wall Series Position
• Your drive leg will lock out with all your weight on the ball of that foot
• Your opposite knee will drive hard toward the wall and stop at waist height. Foot dorsi flexed, toe up.
• Your front shin angle should be parallel to and match your drive leg and torso angle.
• Squeeze your core and glute of the dive leg for 3 sec
• Head is up looking at the wall
• Quickly exchange legs to opposite positions while maintaining Proper Sprint Posture
• Hold for 3 sec
• Repeat for each leg for numbers of reps prescribed and switch feet at starting position