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  1. #1
    Registered User Paytheplayer's Avatar
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    Workouts to help skate faster?

    Simple question.

    I just wanted to know if anybody knew any specific workouts/exercises to help you skate faster.
    I play hockey, and it's the offseason right now. I wanted to come back next season a lot faster. Thanks.
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  2. #2
    Registered User Dr Miscer's Avatar
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    squats
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  3. #3
    Registered User xf220's Avatar
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    Squats, box jumps, sprints, intervals.
    Legs in general.

    If you see Crosby, his legs are like tree trunks, that is why it is so hard to knock him off the puck. He is just plain strong.
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  4. #4
    Registered User Paytheplayer's Avatar
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    Thanks guys.

    Would you recommend going low reps/high weights for squats?
    Right now, I usually do 10-12 reps where Im really struggling on the last rep.

    I guess box jumps and those kind of exercises would help a lot with my acceleration too.
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  5. #5
    Registered User moose45's Avatar
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    Originally Posted by Paytheplayer View Post
    Thanks guys.

    Would you recommend going low reps/high weights for squats?
    Right now, I usually do 10-12 reps where Im really struggling on the last rep.

    I guess box jumps and those kind of exercises would help a lot with my acceleration too.
    No.
    You should be doing something like 3 sets of 3 reps or 3 sets of 5 reps. Go as heavy as you can, with good form obviously, and you will make much more progress. Seeing as skating relies on a unique movement, I believe lunges, bulgarian split squats, and other one leg movements would also work well. For these exercises use something like 3 sets of 8 reps PER LEG. Also throw in cossack squats.




    Here is a sample Max Effort day.

    Squats
    10x warmup
    8x warmup
    5x warmup
    3x heavy
    3x heavy
    3x heavy

    Bulgarian Split Squats or Lunges (or lunge variation)
    3 sets of 8 per leg

    Cossack Squats
    3 sets of 10 (lighter weight)

    Weighted Abs Exercise
    4 sets of 15 (strong abdominals are always important)

    ALSO: as someone else stated, it would be good to have an explosive plyometric exercise in your workout plan too.
    I love box jumps for explosive power.
    You could have them in a different day or like this:
    8:00 AM: Dynamic Effort Lower (Plyos etc)
    5:00 PM: Max Effort Lower (Heavy Squats)

    I like doing mine on seperate days though.

    Dynamic Effort Day
    8 sets of 3 reps for high box jumps
    Supplemental Exercises: 3-4 sets of 8-10 reps.
    Weighted Step Ups
    Glute Ham Raises (very good exercise!!!)

    And if you have access to a rink...skate at least 2 times a week working on getting faster. (I'm not a real expert...in fact I know nothing about hockey. Haha.)
    Last edited by moose45; 05-01-2010 at 11:48 AM.
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  6. #6
    Registered User danno25nh's Avatar
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    Best bet is take a couple power skating lessons. Even the pro's do this regularly.
    Having an expert examine your take off, acceleration phase and stride will pay big dividends.
    Most people don't get the concept that we don't often sprint end to end, those guys that are fast are actually quick accelerators. They change direction and get back to full speed faster than you do.

    Yes you need strength but you also need explosiveness and flexibility. Many players over look this last bit. Watch the really strong skaters, you'll see that they are able to accelerate from traffic even while off balance. This is flexibility coming into play. They get their skates properly edged and pointed the right direction even off balance. Then their leg strength takes over and they're gone while you look around going WTF?!

    Most of our time is spent with all or most of our weight on one leg. Bulgarian squats and one legged giant hops are great exercises for this strength.
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  7. #7
    Registered User Pierre05's Avatar
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    Originally Posted by moose45 View Post
    No.
    You should be doing something like 3 sets of 3 reps or 3 sets of 5 reps. Go as heavy as you can, with good form obviously, and you will make much more progress. Seeing as skating relies on a unique movement, I believe lunges, bulgarian split squats, and other one leg movements would also work well. For these exercises use something like 3 sets of 8 reps PER LEG. Also throw in cossack squats.




    Here is a sample Max Effort day.

    Squats
    10x warmup
    8x warmup
    5x warmup
    3x heavy
    3x heavy
    3x heavy

    Bulgarian Split Squats or Lunges (or lunge variation)
    3 sets of 8 per leg

    Cossack Squats
    3 sets of 10 (lighter weight)

    Weighted Abs Exercise
    4 sets of 15 (strong abdominals are always important)

    ALSO: as someone else stated, it would be good to have an explosive plyometric exercise in your workout plan too.
    I love box jumps for explosive power.
    You could have them in a different day or like this:
    8:00 AM: Dynamic Effort Lower (Plyos etc)
    5:00 PM: Max Effort Lower (Heavy Squats)

    I like doing mine on seperate days though.

    Dynamic Effort Day
    8 sets of 3 reps for high box jumps
    Supplemental Exercises: 3-4 sets of 8-10 reps.
    Weighted Step Ups
    Glute Ham Raises (very good exercise!!!)

    And if you have access to a rink...skate at least 2 times a week working on getting faster. (I'm not a real expert...in fact I know nothing about hockey. Haha.)
    this is a good one to follow. Make the bulgarian split squat, into Defranco's speed skater squats. Developed specifically for ice skating
    "To be the best, you must beat the best"

    Now > Football Season goals
    Bench 195 > 235
    Squat 315 > 350
    Deadlift 325 > 355

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