Saturday – On-Ice Speed Session
Increase skating speed, stride efficiency, and agility through targeted on-ice drills. This session focuses on cornering, backward speed, and agility cuts to maximize game performance.
Warmup
Warm-UpHeat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
curl-up
1 sets8/side repsside-plank
1 sets20–30s/side repsbird-dog
1 sets6/side repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsAnkles: knee-to-wall
1 sets10/side repsPotentiation: pogo hops , 2×10 m build-ups
2 sets8 reps
On-Ice Practice: Cornering, Backward Speed & Cuts (15–20 min)
Setup
Use the circle at each end; place 1 cone on each hash. repsDo
Enter wide, cutback around hash cone, accelerate out; alternate ends. repsReps
4 total (2 per side). repsCues
Outside hand pressure, inside shoulder low; re-accelerate with two quick cross-unders. repsSetup
Start at the goal line, loop around the circle. repsDo
5–6 fast crossovers to build, then hold speed through the arc. repsReps
3 each way (L/R). repsCues
Short, stacked crossovers; eyes up; don’t let hips rise mid-corner. repsSetup
Blue line to blue line. repsDo
Backward C-cuts into cross-unders, hold posture; finish with a controlled stop. repsReps
3 passes. repsCues
Hips behind heels (not folded at waist); under-leg snaps and returns quick. repsSetup
5 cones, 5–6 m apart in a line. repsDo: Fwd to cone → pivot to bwd → skate to ne cone → pivot to fwd, repeat.
t repsReps
2 down & back (one set starting on each forehand side). repsCues
Look first, shoulders second, feet last; crisp edges—no hop pivots. repsSetup
6 cones, 3–4 m apart in zig-zag near the blue. repsDo
Slalom with shoulder/head fakes; add a quick stop-start after cone 3. repsReps
4 passes. repsCues
Separate upper/lower body (fake with torso, keep skates carving); re-accelerate out. reps