Every player wants to skate fast and get faster each season. It is
vital to be effective as a player and necessary if a player wants to play at
the ‘next’ level.
Let’s be frank. Skating is
a hard skill to learn. The movements required for proper skating technique are
unnatural movement patterns for our body. That is why learning to be a fast,
powerful skater can take years. And that’s OK.
Adding to this is that young players develop physically at different rates. The fastest skater on the team this year, may end up being the slowest player 2 seasons’ from now.
Athleticism and genetics also influence how good a skater will ultimately become. And there are many other variables that will not be discussed here.
The good news?
There are a few things you can control and focus on. Simplifying the process can help you get started at becoming a better, more powerful skater. A 2018 study published in Sports Biomechanics (
https://pubmed.ncbi.nlm.nih.gov/30411998/) concluded that “players should be encouraged to plantarflex the ankle during push-off, extend and externally rotate the knee during push-off, and increase hip flexion throughout stride.”
What does this mean?
It simply means that better, faster skaters had a full range of motion in their hips, knees, and ankles throughout the stride in both push-off and recovery. So, if you want to become a better, faster skater, you have to make sure you have full mobility in your hips, knees, and ankles. As an aside, you also must also make sure your core stability is strong for your legs to be able to generate maximum forces throughout the skating stride.
Here are some mobility exercises to help. These can be done 3 times per week 3 sets of 12 reps:
1) Full Body Weight Squats and Lunges – fix any mobility issues found (low back, hips, knees, and ankles)
2) Standing Calf Raises
3) Wobble Board Work (stick handling, squats, etc.…)
4) Core Stability Work (planks, bird-dogs, etc.…)
Remember, perfect practice makes permanent. When on the ice, players should always try to use their full range of motion when skating. Really focusing on getting their knees bent, hip extended, and maximum plantar flexion (toes pointed out) will go a long way in learning to be a more powerful skater.
While the above may be over simplified, it is a great start for anyone wanting to become a faster, more powerful skater.
Coach Jon