Speed/power

[flood-23 0]

Alright lads I need more speed and power in my skating, any advice on drills or workouts I could do to improve this ?

[Trooper 8]

Speed/power comes from the ability of the CNS to apply existing strength in the most efficient manner possible. If you aren't strong, get strong first. Then use plyometrics to convert that strength to power. I'm assuming you are asking about explosiveness. Skating technique applies as a matter of course as well. But you must get strong, plyos without strength have little benefit.

[gxc999 7]

I'm going to chime in and mention the value of flexibility here. I've seen some really fast guys who aren't really very strong, but they are generally flexible.

[Trooper 8]

I'm going to chime in and mention the value of flexibility here. I've seen some really fast guys who aren't really very strong, but they are generally flexible.

How does flexibility have anything to do with power and speed unless it's limiting the range of motion?

[Chadd 916]

plyometrics and squats

[furlanitalia 1]

See if you can get your hands on the Plyo X dvd from P90X. Someone mentioned it awhile back, and after doing it myself I have to admit it is a great routine to follow to increase leg strength, quick feet, and your cardio. It is slightly high impact but they do show low impact exercises as well that are easier on the knees. It's primarily squats so you may have some trouble walking the next day lol

Here's a list of the exercises, but I'd still recommend trying to get the dvd.

Plyo X workout list/DVD review

[tareatingrat 4]

I could definitely be wrong here, it's been awhile since I really paid attention to lifting/fitness materials.

Training for flexibility will lengthen a muscle (or give a greater range of motion). Add strength to that, and you're muscles will be stronger over a greater range of motion, leading to increases in performance.

I personally would work on big compound exercises (squats and deadlifts, pullup/chins, benches/pushups, and cleans) for strength. There are a billion other things you can do, but those will definitely help. I've always heard that once you can do those exercises with proper technique, then you can go on to more of the isolation exercises.

Power comes from speed x strength. Work on agility and plyometrics for speed. Gotta be careful with jumping into plyo, though (pardon the pun).

Of course, you'd probably be best off consulting somebody with a background in this. :)

[gxc999 7]

I could definitely be wrong here, it's been awhile since I really paid attention to lifting/fitness materials.

Training for flexibility will lengthen a muscle (or give a greater range of motion). Add strength to that, and you're muscles will be stronger over a greater range of motion, leading to increases in performance.

I personally would work on big compound exercises (squats and deadlifts, pullup/chins, benches/pushups, and cleans) for strength. There are a billion other things you can do, but those will definitely help. I've always heard that once you can do those exercises with proper technique, then you can go on to more of the isolation exercises.

Power comes from speed x strength. Work on agility and plyometrics for speed. Gotta be careful with jumping into plyo, though (pardon the pun).

Of course, you'd probably be best off consulting somebody with a background in this. :)

Well said. You need strength AND flexibility. I made the mistake of neglecting the latter and am kinda paying for it now.

[furlanitalia 1]

I could definitely be wrong here, it's been awhile since I really paid attention to lifting/fitness materials.

Training for flexibility will lengthen a muscle (or give a greater range of motion). Add strength to that, and you're muscles will be stronger over a greater range of motion, leading to increases in performance.

I personally would work on big compound exercises (squats and deadlifts, pullup/chins, benches/pushups, and cleans) for strength. There are a billion other things you can do, but those will definitely help. I've always heard that once you can do those exercises with proper technique, then you can go on to more of the isolation exercises.

Power comes from speed x strength. Work on agility and plyometrics for speed. Gotta be careful with jumping into plyo, though (pardon the pun).

Of course, you'd probably be best off consulting somebody with a background in this. :)

You mean millions of people responding on a forum doesn't count as "consulting the experts"?

[Trooper 8]

I could definitely be wrong here, it's been awhile since I really paid attention to lifting/fitness materials.

Training for flexibility will lengthen a muscle (or give a greater range of motion). Add strength to that, and you're muscles will be stronger over a greater range of motion, leading to increases in performance.

Only if the flexibility is limiting your range of movement in a given sporting movement. A flexible muscle will have a shallower curve when you look at force applied over time (power). Instead of applying the force to the bones and initiating movement, the muscle's elasticity will absorb and slow the application of force.

Static stretching, especially before a contest, decreases force output of a muscle.

[gxc999 7]

Only if the flexibility is limiting your range of movement in a given sporting movement. A flexible muscle will have a shallower curve when you look at force applied over time (power). Instead of applying the force to the bones and initiating movement, the muscle's elasticity will absorb and slow the application of force.

Static stretching, especially before a contest, decreases force output of a muscle.

I agree, but static stretching isn't the only option <_<

[chk hrd 164]

power doesn't come from just speed x strength same as speed does not come from power alone. Alot of speed and power on skates comes from good skating technique. You can have massive legs and move them like a sprinter, but if you are not maximizing the effor with good strides you are waisting alot of power. Darrin Helm is not a big man, but he is one of the fastest skaters in the NHL because he has great technique combined with strong legs. Power forwards may not be the fastest skaters but have alot of leg strength. They may not win the race but try to hold them back. My son can beat me in a flat out sprint even though my legs are stronger and longer than his. He has much better techinique and his stride maximizes everything he puts into it. Not everyone is physically designed to be a fast skater or a power skater or have the technique of a figure skater. You need to find the happy medium of where you are getting the most of each area to become the best skater possible.

[tro 4]

Run Hills, I don't do it anymore, because that would be to much effort for men's league, but in my younger days, me and my bros would run hills (Walter Payton inspired, for the younger guys, youtube for enjoyment)

Skating on a flat surface is a cake walk after a summer of hill running! Too easy, add some weights.

[flood-23 0]

So what you're saying, my personal panel of experts, is flexability, squats, and plyos ? as for hill running would a high gradient on a treadmill be alright ? Seeing as there arent many hills where I live

[gxc999 7]

So what you're saying, my personal panel of experts, is flexability, squats, and plyos ? as for hill running would a high gradient on a treadmill be alright ? Seeing as there arent many hills where I live

And work on technique... That's the most important thing, in my mind.

[Trooper 8]

So what you're saying, my personal panel of experts, is flexability, squats, and plyos ? as for hill running would a high gradient on a treadmill be alright ? Seeing as there arent many hills where I live

Applied properly. As gx stated, no matter what you are wasting energy without good skating technique. But you need to get strong and then do plyos, plyos don't make you strong and should never be used for such. Flexibility only if lack of it is preventing you from correct skating technique, flexibility alone does nothing to make you stronger or more powerful.

[mug25 2]

Ok while everyone else is discussing weight training I'm going mention your actual skating.

Is your technique what you would consider "very good"? If you haven't, take some power skating lessons or even pick up a few DVD's and do the drills on the ice every chance you get.

I've got really strong legs to begin with, always have but I'm not the fastest skater by any means however I picked up the Laura Stamm Power Skating book and I must say, only half way through the book and 3 weeks in I can already tell that some of her drills have helped improve my acceleration and top speed. I've done her C-Cut, Drag-Touch and one leg push drill a lot.

Unfortunately, I'm still overweight and not a great skater to begin with but I assure you, if you've got flaws in your skating style then you can get more out of it with some good tutoring PLUS a good workout plan.

Applied properly. As gx stated, no matter what you are wasting energy without good skating technique. But you need to get strong and then do plyos, plyos don't make you strong and should never be used for such. Flexibility only if lack of it is preventing you from correct skating technique, flexibility alone does nothing to make you stronger or more powerful.

damn, didn't see your post until I made mine. I guess my post just elaborates on yours LOL

[Kevin 5]

No

You are better off dong sprints on flat ground than running on a treadmill.

Some sled sprints would also be good.

as for hill running would a high gradient on a treadmill be alright ? Seeing as there arent many hills where I live

[dayroc 0]

I do kettlebells.

seems pretty good for martial arts as i'm more explosive. And when i played hockey i felt great as well.....

[gxc999 7]

Many people don't realize how much stretching can aid in strength gains, just google it and you will be shocked, I was. Here's one article on it, http://www.msnbc.msn.com/id/21489011/ Read down and see how much average knee strength increased, that's gotta be great for speed and hockey in general.

[epstud74 24]

Get some dumbells and start doing squats

[BlackIce 1]

power doesn't come from just speed x strength same as speed does not come from power alone. Alot of speed and power on skates comes from good skating technique. You can have massive legs and move them like a sprinter, but if you are not maximizing the effor with good strides you are waisting alot of power. Darrin Helm is not a big man, but he is one of the fastest skaters in the NHL because he has great technique combined with strong legs. Power forwards may not be the fastest skaters but have alot of leg strength. They may not win the race but try to hold them back. My son can beat me in a flat out sprint even though my legs are stronger and longer than his. He has much better techinique and his stride maximizes everything he puts into it. Not everyone is physically designed to be a fast skater or a power skater or have the technique of a figure skater. You need to find the happy medium of where you are getting the most of each area to become the best skater possible.

+1 it's the technique that matters most in my opinion.

[Trooper 8]

+1 it's the technique that matters most in my opinion.

I don't know about most, none of them exist without the others. Given good technique, strength and power will increase skating speed.

Many people don't realize how much stretching can aid in strength gains, just google it and you will be shocked, I was. Here's one article on it, http://www.msnbc.msn.com/id/21489011/ Read down and see how much average knee strength increased, that's gotta be great for speed and hockey in general.

Just like all research, this is one isolated component that now needs integrated in the whole. We now know that sedentary people increased strength due to stretching. There is no why. Could the stretch shortening cycle been enough in these sluggards :) to induce an increase in strength or was it something else? What kinds of gains would you see in a group of trained people? Elite athletes? Studies give data points and their conclusions should be taken as such.

This is similar to the lactic acid research from years (and years) ago. Researchers saw an increase in lactic acid in frog legs. They also saw a decrease in twitch activity. Therefore they (and lots of trainers thereafter) concluded lactic acid inhibits performance. Wrong conclusion.

[gxc999 7]

I don't know about most, none of them exist without the others. Given good technique, strength and power will increase skating speed.

Just like all research, this is one isolated component that now needs integrated in the whole. We now know that sedentary people increased strength due to stretching. There is no why. Could the stretch shortening cycle been enough in these sluggards :) to induce an increase in strength or was it something else? What kinds of gains would you see in a group of trained people? Elite athletes? Studies give data points and their conclusions should be taken as such.

This is similar to the lactic acid research from years (and years) ago. Researchers saw an increase in lactic acid in frog legs. They also saw a decrease in twitch activity. Therefore they (and lots of trainers thereafter) concluded lactic acid inhibits performance. Wrong conclusion.

I do understand your point but if you do more research, you'll find more than a few studies about it. Stretching is great for the legs, regardless of the shape you're in. One problem for the masses is they think all stretching is static- incorrect assumption.

[Trooper 8]

I do understand your point but if you do more research, you'll find more than a few studies about it. Stretching is great for the legs, regardless of the shape you're in. One problem for the masses is they think all stretching is static- incorrect assumption.

I would be interested in finding out more about this. I have a lot of research in my state of the art, unorganized file cabinet and computer :) and for the most part I haven't found anything linking increased performance to static stretching, which is what the study cited was using. I've used PNF on a couple of guys who had shin splints and combined with ice massages and rest, and it helped. My conditioning sessions consist of dynamic warm-up, the work portion, and a static stretch cool down. I'm not against it in any way, I've just always used it as a cool down and to aid in recovery. I'll have to poke around a bit more.