- Hey hockey player.
In this video, I'm gonna show you how to become
an all-round faster skater, just like Connor McDavid.
That guy has explosive speed, acceleration,
and top speed out on the ice.
These are all separate and trainable qualities.
Let me show ya how we're gonna do it.
The first exercise you're gonna be performing
in this hockey speed workout is the box jump.
The box jump is a vertical power production exercise.
Because it's vertical power based,
we know from sports science literature
that that is gonna help you with your explosive speed
and your acceleration, so you're gonna have
that first step quickness you need to have
to get past your opponent,
but your acceleration from first gear
to fifth gear is going to be improved as well.
Don't forget to use your upper body,
pump your arms up, and only do one rep per set,
because we want maximal power and maximal height
each and every single time you jump.
Next up, is the triple broad jump.
With the triple broad jump, I want you to jump
as far as you can back to back to back,
and produce as much force as you possibly can
into these jumps, because this is all about
horizontal power production.
Where the box jump focused on vertical
power production and therefore acceleration
and explosive speed, the broad jump focuses
on your horizontal power production,
which we know from sports science
emphasizes your top speed out on the ice,
and your deceleration as well.
Your top speed's gonna determine
how fast you can go when you're in gear number five,
and deceleration improves your stop-start speed,
and therefore, your agility.
This is a very well-rounded exercise,
and I want you to cover as much ground
as you possibly can, each and every single jump.
The third exercise in this hockey speed workout
is the mountain climber sprint.
I absolutely love the mountain climber sprint
for hockey speed training, because it allows you
to train power production in both legs equally.
The problem with some sprint training
is you really develop a dominant leg
that you always wanna take off with,
and we don't want this happening out on the ice.
So with the mountain climber sprint,
we switch which leg we take off with,
after our three split stance switches
each and every single set,
so that you never develop a dominant leg,
and you're explosive no matter where you are on the ice.
To finish up this workout, we're gonna do three exercises
back to back in a triplex.
The first exercise in this triplex
is the alternating split squat jump.
With this exercise, I want you to jump straight up
as high as possible, and switch your stance
each and every single time you land.
We're gonna do this to develop
more vertical power production,
but do it in a way that is single leg based,
just like the mountain climber sprint.
After your jumps, you're gonna drop right down
into a 60-second plank.
There's far too many coaches out there right now
that are totally underestimating the importance
of core strength, and core stability
when it comes to expressing your full speed
out on the ice.
You need to have a core that can absorb
the forces of your lower body,
or else you will never reach your
full hockey speed potential.
Hold this thing strong for 60 seconds,
keep your back nice and flat, and just grind it out.
The third exercise in this tri-set
and the last exercise of this whole hockey speed workout
is the ankle pogo hop.
With this exercise, you wanna
keep your legs relatively straight,
keep a good posture, and do your best
to bring your toes up each and every single time
you get in the air.
You notice Kevin keeps his toes curled up
every single time he goes up and down, up and down?
We're doing this because this exercise is excellent
for reducing what's known as ground contact time.
This is the time it takes for your foot
to leave the ground each and every single stride
you take while sprinting.
If we can reduce your ground contact time,
than we can increase your sprint time.
If we can increase your sprint time,
then we can increase your speed out on the ice.
The real magic behind why this hockey speed workout
is so effective is due to the exercise selection
and angles of force production.
Because some exercises in this workout
contain vertical power production,
we're gonna be improving your explosive speed
and your acceleration.
Yet, other exercises are utilizing
horizontal power production,
which improved your top speed and your deceleration.
Speed kills, and this workout improves your speed
from all angles as well as your agility
from all angles as well.
Beyond this, you'll notice the rest periods
gradually get longer as the workout goes on.
This is the biggest difference between
speed and conditioning.
Too many hockey players are messing this up right now.
They think that ya have to be out of breath
the whole time, in order to properly train speed.
No, speed is how fast you can move.
Conditioning is how long you can move.
Conditioning workouts, you are purposely
putting in shorter rest periods because you
need to be performing your exercises in a
pre-fatigued state so that you're training conditioning.
Speed, on the other hand,
is all about maximum velocity.
You need to be maximally recovered in order to emit
maximum velocity each and every single exercise
that you do, so that you can train the body
that it needs to move faster and not just move longer.
With this workout, we're checking every single box
that it takes in order to make you a faster hockey player.
Thanks for watching our hockey speed workout.
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And if you're ready to become an all-round faster skater,
click on the link in the comments section below
to download your free Explosive Hockey Speed Package.