In hockey, races are often won or lost in the first three strides. Players can be incredibly strong and powerful, although if they cannot move their feet quickly, that strength will not translate into speed on the ice.

The ability to move the feet rapidly during stride recovery is what separates players who consistently win puck races from those who are just a step behind.

The following three drills help train that quick exchange of the legs. They are simple, effective, and can be performed with minimal equipment.

These drills focus on teaching the body to move the feet faster while maintaining proper posture and balance, which directly supports faster acceleration on the ice.

Why Quick Feet Matter in Hockey

Acceleration in skating is a combination of two qualities:

• How much force a player can produce

• How quickly that force can be produced

Many athletes focus heavily on strength training, which improves the ability to produce force. However, if the legs cannot cycle quickly enough, the player will still appear slow off the line.

Quick feet training helps improve stride turnover, which is essential during the first few strides when players are trying to create separation or win puck races.

Drill 1: Line Exchanges

The first drill is simply about teaching the feet to move as quickly as possible.

Imagine a line between your feet. Your goal is to exchange your feet over that line as fast as possible while staying on the balls of your feet.

Key Coaching Points

• Stay tall through the torso

• Bounce lightly on the balls of the feet

• Move the feet quickly without dragging them

• Focus on speed rather than large movements

Set a timer for 10 to 30 seconds and move as fast as possible during that time.

This drill helps develop rapid foot turnover, which directly improves stride frequency.

Drill 2: Wall Exchange Drill

The second drill reinforces the same concept but in a skating-specific body position.

Athletes lean forward against a wall at roughly a 45-degree angle, maintaining a tall posture through the hips and torso.

From this position, one leg begins up, and the athlete rapidly exchanges the legs.

Key Coaching Points

• Maintain a strong forward lean

• Keep hips extended and posture tall

• Focus on quick leg exchanges

• Minimize time spent on the ground

Again, perform this drill for 10 to 30 seconds, aiming to move the legs as quickly as possible.

Drill 3: Banded High Knee Exchanges

The third drill adds resistance, which forces the athlete to react even faster.

Attach a band to a rack or stable structure and position it around the leg. Begin with the knee in a high flexed position.

From there, rapidly exchange the legs while driving the knee upward into the band.

The band increases the speed at which the leg returns downward, forcing the athlete to react faster with the next stride.

Key Coaching Points

• Stay tall through the torso

• Drive the knees upward aggressively

• Remain on the balls of the feet

• Use the rack or support to maintain posture

Perform the drill for 10 to 30 seconds, focusing on maximum speed and rhythm.

Final Thoughts

Quick feet are a major component of skating acceleration. Strength and power certainly matter, and without moving the feet quickly enough, that power will not translate effectively on the ice.

These drills help train the rapid leg exchange required during the first few strides of skating. With consistent practice, athletes can improve stride frequency, accelerate faster, and win more races to the puck.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.

📲 Follow on Instagram: @martell.elite.fitness