Skating is the foundation of hockey. Whether you’re a forward looking to explode past defenders, a defenseman trying to close gaps quickly, or a goaltender needing sharp lateral movements, your skating ability directly impacts your performance. A powerful, efficient stride is essential for maximizing speed and endurance while conserving energy for the crucial moments in a game.

This guide will break down the key elements of a strong skating stride, covering proper technique, common mistakes, training drills, and equipment considerations. By focusing on these areas, you’ll improve your speed, agility, and overall efficiency on the ice.

The Mechanics of a Perfect Stride

A hockey stride is more than just pushing off and gliding. It involves balance, extension, recovery, and edge control. Breaking it down step by step helps players understand how to refine their technique.

1. Proper Body Position

The foundation of an efficient stride begins with proper body positioning:

• Knees Bent: A low, athletic stance keeps your center of gravity stable and allows for explosive movement. Aim for at least a 90-degree knee bend.

• Chest Up, Shoulders Over Knees: Keeping your upper body balanced over your legs ensures power is transferred efficiently. Leaning too far forward or back wastes energy.

• Weight on the Balls of Your Feet: Staying slightly on the balls of your feet (not your heels) provides better control and quicker transitions.

2. Stride Extension and Push-Off

The power of your stride comes from the full extension of your leg and the angle of your push-off.

• Full Leg Extension: Extend your leg completely before recovering, ensuring maximum power from each push. A short stride reduces speed and efficiency.

• 45-Degree Push Angle: Your stride should push out at a 45-degree angle. Pushing straight back (like running) reduces effectiveness, while pushing too far sideways limits forward momentum.

• Use Your Edges: The inside edge of the blade should grip the ice during the push-off, providing a strong, controlled stride.

3. Recovery Phase

After pushing off, a quick and efficient recovery brings your leg back under your body to reset for the next stride.

• Bring the Skate Under Your Body: Avoid wide, looping recoveries, which slow down stride frequency.

• Stay Close to the Ice: Lifting your feet too high wastes energy and disrupts your balance.

4. Arm Movement and Upper Body Stability

Your arms should work in sync with your lower body to maintain balance and generate additional momentum.

• Keep Arms Bent: A relaxed 90-degree bend in the elbows prevents unnecessary movement.

• Controlled Arm Swings: Your arms should move naturally but not too aggressively—wild arm swings disrupt balance.

Common Mistakes That Slow You Down

Even experienced players can develop bad habits that hurt their skating efficiency. Here are some common mistakes and how to fix them:

1. Standing Too Upright

Problem: A high stance reduces stride power and makes quick transitions harder.

Fix: Focus on staying low, keeping knees bent, and maintaining a deep knee angle.

2. Short, Choppy Strides

Problem: Not fully extending the leg leads to inefficient skating and wasted energy.

Fix: Work on full leg extension and strong edge control to maximize each push.

3. Running on the Ice

Problem: Some players mimic running instead of gliding between strides.

Fix: Push out at a 45-degree angle and focus on a smooth, powerful stride with proper glide phases.

4. Lack of Edge Control

Problem: Weak edges reduce power and stability.

Fix: Practice edgework drills to strengthen inside and outside edges for better control.

5. Poor Recovery Technique

Problem: Slow or wide recoveries reduce stride efficiency.

Fix: Keep the recovering skate close to the ice and under your body to maintain stride frequency.

Training Drills to Improve Speed and Efficiency

Improving your skating stride requires a combination of on-ice and off-ice training. Here are some drills designed to perfect your technique:

On-Ice Drills

1. Edge Work Drills

• Inside and Outside Edge Holds: Glide on one foot while holding your edge to build strength and stability.

• Figure Eights: Skate small figure eights on each edge to improve control.

2. Explosive Starts

• Short Sprints: Accelerate from a standing start to full speed within 3-5 strides.

• Resisted Sprints: Use parachutes or resistance bands to build explosiveness.

3. Stride Efficiency Drills

• One-Leg Push Drill: Skate using only one leg at a time to strengthen individual strides.

• Power Strides: Focus on full extension and deep knee bends during each stride.

4. Crossover Acceleration

• Crossover Sprints: Use crossovers to gain speed quickly and improve agility.

Off-Ice Drills

1. Strength and Power Training

• Squats and Lunges: Build leg strength for a stronger push-off.

• Plyometrics: Exercises like box jumps and lateral bounds develop explosive power.

2. Core and Balance Work

• Planks and Russian Twists: Strengthen core stability for better skating posture.

• Single-Leg Balance Drills: Improve stability and edge control.

3. Flexibility and Mobility Training

• Hip and Ankle Mobility Exercises: Increase range of motion for a longer, more powerful stride.

• Dynamic Stretching: Prevents injury and improves overall skating mechanics.

The Role of Equipment in Skating Performance

While technique and training are crucial, the right equipment can also enhance your skating efficiency.

1. Skates That Fit Properly

• Proper Skate Size: Skates should fit snugly without causing discomfort. Loose skates reduce power transfer.

• Stiff Boot Structure: A stiffer boot provides better energy transfer and ankle support.

2. Blade Hollow and Sharpening

• Shallow vs. Deep Hollow: A deeper hollow (smaller radius) provides more bite but reduces glide, while a shallower hollow increases speed but decreases grip.

• Regular Sharpening: Dull blades reduce efficiency and require more effort to push off.

3. Lightweight Gear for Better Mobility

• Stick Choice Matters: A lightweight stick with the right flex (like those from All Black Hockey Sticks) helps improve puck control and shot release, complementing your skating performance.

Perfecting Your Stride for Peak Performance

A strong, efficient stride is a game-changer in hockey. By mastering body positioning, stride mechanics, and recovery techniques, you can maximize your speed and endurance on the ice. Combine technical training with strength and conditioning, and ensure your equipment is optimized for performance.

Skating is a skill that requires constant refinement, so focus on technique, stay disciplined with training, and keep pushing yourself to be faster and more efficient every time you hit the ice.

Ready to take your game to the next level? Dial in your skating, and make sure you have the right gear to match your performance. Check out All Black Hockey Sticks for high-performance sticks that keep up with your speed and skill! 

#SkateStrong #SpeedOnIce #ABHS