How to Get Faster in 7 Steps
How to Get Faster in 7 Steps
By
November 4, 2024
Whether you’re a hockey player striving for that extra edge or an athlete focused on maximizing performance, we’ve never met an athlete that didn’t want to get faster.
The bad news?
There is no magic bullet to developing speed.
The good news?
Just like any other skill, speed is trainable.
With a well-rounded approach and a commitment to consistency, you can improve your speed significantly. At Gary Roberts Performance, we help dozens of athletes achieve this every year by focusing on these key elements.
Strength is the foundation of speed. If you want to get faster, you need to get stronger. A recent study in the National Strength and Conditioning Association journal found a strong correlation between squat strength and skating speed. Building strength through a consistent weightlifting program can make a huge difference. Stick with it and watch your speed improve.
To get faster, you need to train faster. Sprint training—whether running or skating—should be a cornerstone of your program. Remember, the goal of a sprint session is speed, not endurance. Many athletes make the mistake of turning sprints into conditioning drills, but true speed training requires short, intense efforts followed by adequate rest to maximize output.
Jumping, hopping, and bounding exercises—collectively known as plyometrics—are critical for developing explosive power. Incorporate different movement patterns (single leg, double leg, split stance), directions (forward, backward, lateral), heights, and loads (dumbbells, kettlebells, or body weight) into your routine to build the kind of power that translates to greater speed on the ice.
Improving speed isn’t just about raw power; technique matters. Analyzing and refining your skating form can help eliminate inefficiencies and make each stride more powerful. By honing your technical skills, you’ll see a more effective transfer of the strength and power you’ve built in the gym to your performance on the ice.
Top-end speed is fantastic, but hockey demands it, shift after shift. Conditioning for speed means developing your body’s ability to recover quickly and sustain high output multiple times throughout a game. This type of training builds an “engine” that supports your newfound speed, allowing you to maintain a high level of performance.
Although it’s a training post, it should be no surprise that we’re talking about nutrition. Our body needs fuel to perform at its best. Eating in a way that aligns with your goals will help ensure you’re not just faster but can perform at your peak consistently.
Speed isn’t something you can turn on and off at will. Getting accustomed to playing fast requires consistent exposure. That means practicing, training, and competing at game-speed intensity. The more you train yourself to operate at high speed, the more natural it will become during actual gameplay.
When training for speed, intent is everything. Approach each session with a mindset to push your limits. Speed work is about maximum effort, so attack every drill and every sprint with intent. It’s this focused effort that drives real results.
With the right blend of these components and a dedication to training, anyone can become faster.
At Gary Roberts Performance, we believe in combining science-backed principles with intense, intentional effort. Stick to this approach, and watch your speed—and your game—reach new heights.
If you’d like to learn more about working with the GRP team book a call here!
