Exclusive Interview with speed and performance coach Raphael Schuler

Speed is the overarching term that includes linear sprinting, acceleration, and top-end velocity. It involves physical, technical, coordinative, and cognitive components. In hockey, we often refer to "game speed," which is the ability to read the game, make decisions, and act on them quickly. It is not just about being fast in a straight line but being fast at the right moment, in the right direction, and with the puck.

Agility is more specific. It is the ability to change direction quickly and efficiently, often in response to an external stimulus like puck movement, a teammate's cue, or an opponent's body language. Reactive agility includes a strong cognitive load, while planned agility focuses more on mechanics and execution. Both matter in hockey, but reactive agility reflects the game more accurately.

Speed is the broader concept, but hockey demands a combination of both. What matters is how the components of speed such as acceleration, agility, reactivity, and coordination come together under pressure. For example, if you are skating toward an opponent, the decision to close the gap is cognitive, the first few steps are physical, and your stick handling in motion is coordinative. Great players don’t just move fast, they move smart and at the right time.

Max-effort sprints, especially over 30 to 40 meters, are very effective for building linear speed and explosive power. Research shows that improving maximal sprint speed off the ice translates better to on-ice performance than focusing only on short accelerations. While movement patterns differ between land and ice, the neuromuscular and force production benefits carry over.

In addition to sprint work, include multidirectional drills and reactive exercises that improve both physical output and decision-making.

For sprinting, use a mix of resisted and unresisted max-effort sprints like sled sprints or hill sprints. Focus on good mechanics and allow full recovery between reps.

For jumps, progression is key. Start with basic plyometric drills like broad jumps, vertical jumps, and lateral bounds. Then build toward multidirectional and reactive jumps. Don’t neglect landing technique and joint prep, especially early in the off-season.

For agility, combine planned drills like cone work with reactive drills that force decisions under pressure. Examples include mirror drills with a partner, or reacting to visual or verbal cues during a change of direction.

Older players should focus on smart, intentional work. With experience, you know what your body responds to and where your limits are. Address nagging injuries early in the off-season. Keep training high-quality but reduce unnecessary volume.

Max-effort sprinting should still be a priority, just with fewer reps and longer rest. Include mobility, soft tissue work, and eccentric loading to reduce injury risk and maintain performance.

Off the ice, max-effort sprints, sled sprints, jump training, and trunk stability work all build speed.

When transitioning back to the ice, reduce off-ice load and increase on-ice volume gradually. Start with technical skating drills, then layer in flying sprints and short-burst reactive drills. Speed intensity is nonlinear. The jump from 90 to 95 percent effort places a much greater load on the body than from 60 to 70 percent, so progression is critical.

The best agility drills include cognitive and reactive components. Some examples:

• Chaser drill: One player leads, the other starts 10 meters behind and reacts. The lead player learns how to disguise direction changes while the chaser improves reading and reaction speed.

• Light-based or whistle-based direction changes: The athlete changes direction based on visual or auditory stimuli.

• Mirror drills: One player mimics another’s unpredictable movement.

These drills train awareness, decision-making, and change of direction under pressure, all of which translate to better performance in games.

Sprint work provides the highest return. Max-effort sprints with solid mechanics are essential. Add in:

• Plyometric progressions

• Eccentric strength work

• Core and hip control exercises

• Direction-change drills with reactive cues

Sprinting not only improves leg power but also teaches rhythm, timing, and coordination which directly influence skating speed.

Plyometrics are essential for developing elasticity and reactivity. They train your muscles and tendons to store and release energy quickly. Use a variety of jump types including vertical, horizontal, lateral, and depth jumps.

Start with low-intensity jumps early in the off-season and build up to high-intensity, hockey-specific plyos. Include deep landings and eccentric loading to improve your ability to absorb force, which is key for injury prevention and direction changes.

You need both. Heavy lifting builds the strength foundation, especially for initial acceleration. However, sprinting and high-speed skating demand fast force production, often within 200 to 300 milliseconds. That’s a different quality than gym strength.

Combine strength work with sprinting, reactive drills, and plyometrics to bridge the gap between raw power and speed-specific output. And always focus on movement quality and coordination, especially as you transition back onto the ice.

Start early but keep it fun and age-appropriate. Kids can begin developing speed through tag games, relays, and obstacle courses. Teach basic movement patterns and body control. Formal sprint training can begin in a structured way around age 11 or 12, progressing as they mature.

A strong off-season program should include:

• Acceleration drills

• Maximal velocity sprints

• Multidirectional and reactive agility

• Plyometric training

• Foundational strength and eccentric work

• Rest and recovery periods built into the plan

Train speed two to three times per week. Avoid layering too much conditioning or strength work on speed days. Protect quality by keeping speed sessions fresh and focused.

Common mistakes include:

• Starting too late

• Focusing only on conditioning or circuits

• Ignoring top-speed sprinting

• Overusing generic jump drills like endless box jumps

• Not building recovery days into the week

• Trying to cram high-speed work into a short period before the season

Speed development takes time, precision, and a long-term view.

Resisted sprinting is very useful, especially for developing acceleration. Tools like sleds, bands, or hills help teach proper forward lean and drive mechanics.

Use contrast sets. For example, do one sled sprint followed by one bodyweight sprint. The contrast teaches the nervous system to apply force more quickly and improves mechanics under different loads.

Use a high-low intensity structure. Pair sprinting and lifting on the same day to keep central nervous system stress contained. For example:

• Day 1: Sprints and lower-body strength

• Day 2: upper-body work

• Day 3: Off day

• Day 4: Agility and jump training

Alternate high and low intensity days. That allows the body to recover while still progressing across all training areas.

Always start with sprints!