Improving skating speed isn’t just about doing more sprints, adding resistance, or spending more time on the ice. Speed comes from better mechanics, specifically, how well a player can lengthen their stride, control their hips, and maintain strong, stable positions throughout the push and recovery phases.

The good news? Players can make meaningful improvements right at home, without equipment. Below are five simple and highly effective drills young players can use to develop better stride length, mobility, and hip control.

1. Adductor Rock Back – Build a Longer Stride

A longer stride allows players to apply force into the ice over a greater distance. That means more power and more speed.

This drill targets the adductors, which are the muscles on the inside of the leg responsible for creating that long, efficient push.

How to Do It

• Start on hands and knees: hands under shoulders, knees under hips.

• Extend one leg straight out to the side with the foot flat.

• Keep hips stacked over the knee (don’t sit back onto the rear foot).

• Push the hips backward while keeping your torso flat and hips high.

• Rock forward and repeat.

Coaching Points

• Avoid dropping your hips or rounding your back.

• The stretch should be felt in the extended leg (not your low back).

• Range will be small when done correctly.

Prescription
8–10 reps per side • 2–3 sets daily

2. Couch Hip Flexor Rock – Open Up the Front of the Hip

Tight, stiff hip flexors limit stride length and prevent players from fully extending their leg behind them. This reduces both force production and efficiency.

How to Do It

• Place your back foot on a couch or bench; pad your back knee.

• Stay tall with ribs stacked over hips.

• Keeping that posture, rock your entire body forward.

• Hold for two seconds, then return to start.

Coaching Points

• Front knee should track straight ahead—not collapse inward.

• Don’t arch your low back; the stretch should be felt at the front of the hip.

• Think controlled movement, not a big lunge.

Prescription
6–8 controlled rocks per side • 2–3 sets

3. Alternating Pigeon – Improve External Hip Rotation

Efficient skating relies heavily on external rotation—the ability to open the hip and maintain blade contact as long as possible through the stride.

When players lack this mobility, their heel lifts early, and they lose power.

How to Do It

• Start in a strong push-up position.

• Pull one leg forward into a pigeon stretch and sit into the hip.

• Return to push-up position and alternate sides.

• Add a slight reach across your body for more tension if needed.

Coaching Points

• Keep the opposite hip driving toward the ground.

• Move slowly and intentionally.

• Spend extra time on the tighter side.

Prescription
10 reps per side • 2–3 sets

4. Supine Hip Internal Rotation – Improve Rotation Mechanics

Internal rotation is the hidden key to better external rotation. The hips must rotate inward before they can rotate outward powerfully.

This drill builds that foundational mobility and control.

How to Do It

• Lie flat on your back with low back and head resting on the floor.

• Feet are slightly wider than shoulder width.

• Drop one knee inward toward the floor without letting the opposite hip move.

• Return to start and alternate sides.

Coaching Points

• Keep hips level and avoid rolling side to side.

• Adjust foot position if you feel this more in the knees than the hips.

• Slow, controlled movement wins here.

Prescription
8–10 reps per side • 2–3 sets

5. Seated 90/90 Rotations – Build Motor Control & Hip Strength

This drill ties everything together, building the hip strength and control needed to use the mobility developed in the earlier exercises.

It improves both internal and external rotation, and it trains players to move smoothly between the two—just like skating.

How to Do It

• Sit tall with both legs in a 90/90 position.

• Front leg: knee off the hip, shin at 90°, toes pulled up.

• Back leg: same setup.

• Lean your torso in line with your front shin.

• Slowly rotate both legs to the opposite 90/90 position.

• Stay tall throughout the transition.

Coaching Points

• Use hands for support if you can’t stay upright.

• Move slowly and control the pressure into the ground.

• This should feel more like strength work than stretching.

Prescription
6–8 transitions per side • 2–3 sets

Final Thoughts

On-ice speed isn’t just built in the gym or during sprints—it’s built by improving how the hips move, how the stride lengthens, and how efficiently players can apply force.

These five drills target the exact qualities hockey players need:

• Longer stride

• Better hip mobility

• Stronger rotational control

• More efficient posture and mechanics

Done consistently, they make players faster. This helps not by working harder, but by moving better.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. He has trained thousands of athletes from youth to the NHL and frequently presents on long-term athlete development and modern strength and conditioning principles.
📲 Follow on Instagram: @martell.elite.fitness