High Intensity Skating Drills – Part 1
The following question was submitted by Eric S. It’s a good one, but it can be difficult answering long distance (or without being able to actually see where his players are at a given time).
Nonetheless, I do know that Eric works with a fairly talented teen group, so I’ll approach things from that perspective.
– Dennis Chighisola
High Intensity Skating Drills
Q: Eric states that, “We always spend the first 7-10 minutes on the ice having our boys run some high intensity skating drills without pucks. Currently we have them run overspeed circles, once forward, once backward and once transitioning @ the hash marks. Then they do two sets of iron crosses and then one other high intensity start/stop drill that we developed. They have been doing these for about 3 weeks and we want to replace one of the drills with a new one every few weeks to keep things fresh. Can you suggest a few other drills of this nature that we could incorporate?
Thanks, Eric”
A: First, Eric, when you say that you do these rather intense exercises in the first minutes of a practice, I’m trusting that effective (and long enough) warm-ups are done prior to the hard skating. As you’ll read in some of what has been said on this site, (other than the obvious injury prevention) more growth is gained from a workout if the muscles are properly warmed.
Continuing on that first point for a moment… Members might like to know that I’ve always begun most skill oriented practices with drills that need to be done slowly, and ones that tend to enhance skating technique. So, instead of using specific warm-up exercises on the ice, I kill two birds with one stone by having my guys do more useful?) drills at a gradually building intensity.
Now, as for some drill suggestions, I’ll first remind Eric to refer occasionally to my video on “29 Must-do Advanced Skating Drills“. A goodly number of the exercises shown there would likely suit your needs. You might also check the few entries I’ve done in reference to speed training or over-speed training for some really good tips.
Then, a couple of things come to mind for specific drill ideas…
– It sounds like you’re attempting to satisfy my first suggestion — as in remembering that players need to be able to go quickly in four different directions (forward, backward, and in both lateral directions). My “2-step Drill” (shown in the video below) is a great one for lateral work…
– What I like to do with those directional drills is to also incorporate quick changes in direction. For example, if I want my players to work at quick, short forward bursts, I’ll begin the drill with the players first skating backwards, then breaking and shifting their weight to go forward. Sometimes we coaches will run races and oversee the drill with whistles or voice commands. However, a lot of the time I’ll let my older players work on their own. In other words, I’ll tell them what to do, and then I’ll allow them to do the drill in their own area (which frees me and the other coaches to move among them and to offer tips or feedback). Again, these can be done in all four directions, with the players beginning with a movement in the opposite direction.
– Now, I only do this next one with my older guys (because it’s pretty stressful). Actually, it’s the same kind of drilling I’ve just described, but with a plyometrics component added. For example, adapting the drill I just explained… My players will start skating backwards, but then they’ll jump in the air and immediately dash forward upon landing. Again, it’s pretty stressful, but it’s also pretty effective. And it can be adapted to use in all directions.
Oh, by the way… When left to their own devices, most players will turn towards a favorite side to do their stops and take-offs. Knowing this, I dictate ahead of time how they will stop — with a vee, turned to the right or turned to the left.
– Oops, another great one just came to mind… By now, I’m sure you know how I like to adapt ideas from other sports. Such is the case with a sprinting exercise called “The Towel Drill”. In the gym or on a track, one sprinter has a towel around his or her waste, while a partner holds the ends of the towel to provide resistance against a short run. Part way through that brief but intense sprint, the partner lets go of one towel end, thereby letting the runner really burst out. (I tend to think there’s also an over-speed component to going from lots of resistance to no resistance. ???) I like to use this drill both off-ice and on. And, when we’re on the ice, I have my guys hold their mates’ jersey-tails instead of using towels…
Finally, Eric, I like the fact that you are attempting to rotate drills (much like I’ve also described elsewhere, or a lot like strength trainers use in “periodization”). Hopefully these few tips get you started. However, if there’s anything more specific you’d like me to deal with — or a drill you might want me to invent for you, please don’t hesitate to ask. Good luck! (Oh, I just remembered to ask: When are you going to send me some video footage of that “high intensity start/stop drill” that you developed? I know I’d love to see it, and I’ll bet others would, too!)
*
This PS to my members: Something evidently has (at least on occasion) gone wrong with the submission of questions. I mean, they sometimes aren’t immediately relayed to me as they should be. So, if you don’t see your question dealt with in a day or so (and I should answer that quickly), please email me. I really want those questions, and I especially don’t want anyone to think that I’m not responsive due to some technical snafu.
Be a friend: EVERY worthwhile Comment helps me in the search engines!
