Swift Hockey Fitness: Key Exercises for Speed Improvement

Estimated read time 5 min read

Speed is a game-changer in hockey, allowing players to outpace opponents, execute plays swiftly, and maintain high levels of performance throughout the game. Achieving superior speed requires a targeted fitness regimen focusing on strength, agility, and explosive power. This guide delves into key exercises designed to enhance your hockey store fitness, enabling you to boost your speed and elevate your overall game.

Understanding the Components of Speed in Hockey

Explosive Power

Explosive power is critical for swift hockey, enabling players to accelerate quickly and change directions rapidly. This power originates primarily from the lower body muscles, including the quadriceps, hamstrings, and glutes.

Strength and Endurance

Strength in the lower body and core enhances skating efficiency and endurance, allowing players to maintain high speed throughout the game. Building muscular endurance ensures that players can sustain their speed over extended periods.

Agility and Coordination

Agility and coordination are essential for quick starts, stops, and direction changes. These skills help players navigate the ice effectively and avoid defenders.

Key Exercises for Speed Improvement

Lower Body Strength Training


Squats are fundamental for building lower body strength. They target the quadriceps, hamstrings, and glutes, essential muscles for powerful skating.

  • How to Perform: Stand with feet shoulder-width apart. Lower your body by bending your knees and hips, keeping your back straight. Return to the starting position by driving through your heels.
  • Repetitions: 3 sets of 8-12 reps.


Lunges improve balance and strength in the legs, crucial for powerful strides and stability.

  • How to Perform: Stand with feet together. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
  • Repetitions: 3 sets of 10 reps per leg.


Deadlifts strengthen the hamstrings, glutes, and lower back, contributing to overall power and stability.

  • How to Perform: Stand with feet hip-width apart, holding a barbell in front of you. Bend at the hips and knees to lower the barbell down the front of your legs. Return to the standing position by extending your hips and knees.
  • Repetitions: 3 sets of 8-10 reps.

Plyometric Exercises

Box Jumps

Box jumps enhance explosive power and leg strength, crucial for quick starts and high-intensity movements.

  • How to Perform: Stand in front of a sturdy box or platform. Jump onto the box, landing softly with both feet. Step back down and repeat.
  • Repetitions: 3 sets of 10-15 reps.

Jump Squats

Jump squats improve explosive leg power and cardiovascular endurance.

  • How to Perform: Stand with feet shoulder-width apart. Perform a squat, then explode upwards into a jump. Land softly and immediately go into the next squat.
  • Repetitions: 3 sets of 15-20 reps.

Lateral Bounds

Lateral bounds increase lateral agility and power, essential for quick direction changes.

  • How to Perform: Stand on one leg. Jump laterally to the other leg, landing softly and immediately jumping back to the starting leg.
  • Repetitions: 3 sets of 10 reps per leg.

Core Stability and Strength


Planks enhance core stability and strength, crucial for maintaining balance and power transfer during skating.

  • How to Perform: Assume a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels. Hold the position.
  • Duration: 3 sets of 30-60 seconds.

Russian Twists

Russian twists improve rotational strength and core stability, aiding in powerful and controlled skating movements.

  • How to Perform: Sit on the floor with knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or medicine ball with both hands and twist your torso to move the weight from side to side.
  • Repetitions: 3 sets of 20 twists (10 per side).

Bicycle Crunches

Bicycle crunches enhance core strength and coordination, supporting overall speed and agility.

  • How to Perform: Lie on your back with hands behind your head and legs lifted. Alternately bring your opposite elbow to your opposite knee, mimicking a pedaling motion.
  • Repetitions: 3 sets of 15-20 reps per side.

Agility and Speed Drills

Cone Drills

Cone drills improve agility, quickness, and coordination, essential for navigating the ice efficiently.

  • How to Perform: Set up cones in various patterns (e.g., zigzag, T-drill). Sprint from cone to cone, focusing on quick direction changes and maintaining speed.
  • Repetitions: 3 sets of each pattern.

Ladder Drills

Ladder drills enhance foot speed, coordination, and agility, contributing to quicker movements on the ice.

  • How to Perform: Use an agility ladder and perform various footwork patterns (e.g., high knees, in-and-out, lateral shuffles) through the rungs.
  • Repetitions: 3 sets of each pattern.


Sprints build explosive speed and endurance, vital for swift hockey play.

  • How to Perform: Perform short-distance sprints (e.g., 20-40 meters) at maximum effort. Focus on quick starts and maintaining top speed.
  • Repetitions: 5-10 sprints with sufficient rest between each.

Incorporating HIIT for Hockey Speed

High-Intensity Interval Training (HIIT)

HIIT workouts are ideal for developing the anaerobic endurance and explosive power needed in hockey. Incorporate exercises like:

  • Sprint Intervals: Alternate between 30 seconds of full-speed sprints and 30 seconds of rest.
  • Plyometric Circuits: Combine exercises like jump squats, box jumps, and lateral bounds in a circuit format with minimal rest.
  • Resistance Training Intervals: Use weighted exercises like squats and deadlifts in an interval format to build strength and endurance.

Sample HIIT Workout

  • Warm-Up: 5-10 minutes of dynamic stretching and light jogging.
  • Workout:
    • 30 seconds of sprinting, 30 seconds rest (x10)
    • 30 seconds of jump squats, 30 seconds rest (x10)
    • 30 seconds of lateral bounds, 30 seconds rest (x10)
  • Cool-Down: 5-10 minutes of stretching and deep breathing.


Improving speed in hockey involves a comprehensive approach that includes lower body strength training, plyometric exercises, core stability workouts, and agility drills. Incorporating these exercises into your fitness regimen will help you develop the explosive power, strength, endurance, and agility needed for swift hockey play. By dedicating time and effort to these key exercises, you can significantly enhance your speed and overall performance on the ice.

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