Every hockey parent wants to help their player get faster. That makes sense. Speed creates opportunity. Faster players can create more puck touches, separate from defenders, get to open ice, and put themselves in better positions to make plays. The mistake is assuming the answer is always more ice time, more sprints, or more plyometrics. Ice time matters. Skating matters. However, young players eventually reach a point where simply doing more of the same will not solve the physical limitations holding them back. Real hockey speed is built by developing the right tools in the right order.
Why This Matters for Hockey
Speed is not just fast feet.
A faster skating stride requires three things working together:
• Stride length: The ability to create a long, efficient stride.
• Stride frequency: The turnover rate of the stride.
• Force production: The amount of force a player can push into the ice.
A player can have quick feet, but if there is no force behind each stride, they will look busy without actually moving well. On the other hand, a player may create a powerful stride but still lack speed if their turnover is too slow. The goal is not to chase one quality. The goal is to build a player who has the mobility, strength, coordination, and skating skill to improve all three.
Mistake 1: Thinking More Ice Time Fixes Everything
More ice time can help a young player develop skill, learn the game, and improve their skating. However, there is a point where a player has learned as much as they can with the physical tools they currently have. Think of an F1 driver. The driver gets better by learning the track, but eventually the car needs more horsepower if it is going to become faster. Hockey is similar. Ice time helps players learn the track. Off-ice development helps build a stronger engine.
That does not mean every young player needs heavy weights. Strength training starts with bodyweight control. A simple 30-second squat hold is a great place to begin. If a player cannot hold a bodyweight squat without putting their hands on their knees, tipping over, or changing position, they are not ready to expect a strong, low skating stance for an entire shift while wearing equipment, carrying a puck, and reacting to the game.
The first job is to build the ability to control bodyweight. That is real strength training for a young player.
Mistake 2: Treating Speed as Just Fast Feet
Parents often hear that their player needs quicker feet. That is only part of the picture. Stride frequency matters, although it is not enough by itself. A player with high turnover and no force production can look like they are moving their feet as fast as possible without actually going anywhere. They are working hard, but they are not creating enough power into the ice.
Stride length is another part of becoming faster. To improve stride length, a player needs mobility, flexibility, stability, and a strong core. And then you also have to move the legs fast and have length behind each stride. And to improve stride frequency, they need quality skating mechanics and coordination. And to put everything together, the athlete needs to improve force production, which is strength and the ability to repeat that strength quicker. This is why training needs structure. Throwing random drills together is like throwing random pancake ingredients into a bowl and hoping they turn out well. Hard work is important, but it only helps when the work is moving the player in the right direction.
Mistake 3: Jumping Straight to Plyometrics
Plyometrics, sprinting, and high-speed drills look exciting. They should be part of a speed program, but they should not be the starting point.
The right progression is simple:
1. Build core strength and leg strength.
2. Add coordination and controlled movement.
3. Progress to plyometrics, landing, braking, and change-of-direction work.
4. Layer in sprint mechanics and explosive expression.
The core comes first because it is the transfer zone between the lower and upper body. Power for a shot begins in the legs and glutes, travels through the core, and finishes through the upper body. If that middle section is weak, power does not transfer efficiently. From there, players need both bilateral and unilateral leg strength. Hockey players use two legs to hold strong positions, and the skating stride is a series of single-leg pushes. Simple movements such as squat holds, reverse lunges, lateral lunges, skater squat holds, and single-leg glute bridges build the strength and control that young players need.
Only then should players progress to more dynamic work. Before a player can perform advanced jumps or change direction quickly, they need to learn how to manage momentum and stick a safe landing. That is the first lesson in agility. Before a player can cut in a new direction, they have to slow down and stop their momentum in the current direction. Plyometric training begins with control, not just jumping higher or moving faster.
Programming and Application
Keep the process simple and age-appropriate.
Start with quality, not volume. A 10-second squat hold performed well is more valuable than a 30-second hold with poor posture. Once the player owns the movement, gradually increase the challenge. For example, build from a 10-second hold to 20 seconds, then 30 seconds. When that becomes easy with good form, move to a single-leg variation and reduce the time again.
A simple weekly structure can follow three layers:
• Foundation day: Core and leg strength.
• Movement day: Coordination and controlled movement.
• Expression day: Landing mechanics, hop-and-stick work, and early sprint mechanics.
The progression should always be built around the player, not around the coolest drill on social media.
Final Thoughts
The fastest path to better hockey speed is not rushing into the most advanced training. It is building the foundation that allows advanced training to work later.
More ice time has value. Hard work has value. Plyometrics have value. But each one needs to fit into the right plan.
Help young players build bodyweight strength, develop coordination, learn to control momentum, and progress with patience. That is how they build a stronger engine, create more force into the ice, and become faster hockey players over time.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
