Getting Faster

[Clark12 0]

I'm currently playing roller around 3/4 times a week at the minute and really want to increase my skating speed. Over the last year I have dropped from 235 to 185lbs and have noticed a big chance in my fitness and ability to skate harder for longer. However I still feel that I could be skating faster and therefore am looking for tips and/or workouts that will help me get faster on my skates. As I play on a very small rink I'm probably more interested in improving my acceleration rather than top speed but all suggestions would be greatly appreciated.

[Krev 86]

Falling sprints. Interval training.

[mug25 2]

I'm interested in some tips as well.

Do skate weights make a difference?

[MyBoxersSayJoe 133]

I'd say concentrate on your starts and stride. Three quick strides that will essentially be your toes digging in going in to your full stride. It may be different for roller. When I'd go to hockey camps, they'd do everything from weight vests to parachutes to resistance bands. Something along these lines:

[Speedz98 15]

Take a spinning class. Helps tremendously.

[chk hrd 164]

have a skating coach look at your technique. It doesn't matter how fast your legs are moving; if you don't have good form then it is wasted energy

[interpathway 9]

Overload/Underload training.

Overload: Run sprints up a steep hill with a consistent set of repetitions.

Underload: Run sprints downhill (slight grade) with a constant set of repetitions.

By running uphill you are taxing your leg/core muscles in order to break them down and build the muscle back bigger and more powerful.

By running downhill you force your legs to move faster (speed of your running x gravity's effect) to keep up with your body moving faster. This will train your legs at their aerobic maximum, and a great compliment to "just building muscles" (squats, leg press, etc.).

[regularjoe 1]

have a skating coach look at your technique. It doesn't matter how fast your legs are moving; if you don't have good form then it is wasted energy

This. I don't know if there is such an animal as an instructor that can teach optimal skating for roller hockey but look into it.

The other stuff (like plyo training) is a good idea as well.

[MyBoxersSayJoe 133]

Looking back at the video I posted, don't swing your arms like a monkey like that guy. Forward and back motion, not side to side.

[Trooper 8]

Having good form is a given, after that it's power. Power = force applied over time. Therefore you want to get strong then train to apply that strength as quickly as possible. The difference in hockey is the first few strides. This is where you accelerate and explosiveness is important. So get in the weight room, work on your technique, then once you are strong incorporate short sprints (20 yards) and some plyometrics to increase power. Learn about plyometrics first, they aren't for conditioning. Too much with too little rest is counterproductive.

And no, skate weights aren't going to help speed.

[interpathway 9]

And no, skate weights aren't going to help speed.

And they will be detrimental to form.

[mug25 2]

Overload/Underload training.

Overload: Run sprints up a steep hill with a consistent set of repetitions.

Underload: Run sprints downhill (slight grade) with a constant set of repetitions.

By running uphill you are taxing your leg/core muscles in order to break them down and build the muscle back bigger and more powerful.

By running downhill you force your legs to move faster (speed of your running x gravity's effect) to keep up with your body moving faster. This will train your legs at their aerobic maximum, and a great compliment to "just building muscles" (squats, leg press, etc.).

What's the duration for the spring? Not many hills in Florida so I'd be stuck with a treadmill...

[Dubbs 0]

Shuttle runs seem to help too, as far as working on your quick starts.

[interpathway 9]

What's the duration for the spring? Not many hills in Florida so I'd be stuck with a treadmill...

I'd suggest a 20 second explosive uphill run, the same results can be achieved with stairs I'm sure.

As for the downhill, a little longer would do you nice since you're trying to get your legs used to running faster than they normally do... so that when you are on the ice your legs have been built up to move quicker and for longer periods of time. I suggest only 20 seconds uphill because that half of the exercise is geared towards increasing your first 3-5 explosive strides.

[mug25 2]

I'd suggest a 20 second explosive uphill run, the same results can be achieved with stairs I'm sure.

As for the downhill, a little longer would do you nice since you're trying to get your legs used to running faster than they normally do... so that when you are on the ice your legs have been built up to move quicker and for longer periods of time. I suggest only 20 seconds uphill because that half of the exercise is geared towards increasing your first 3-5 explosive strides.

TY :D

[shotty 7]

plyometrics helps with explosiveness.

[TheGasman 0]

What's the duration for the spring? Not many hills in Florida so I'd be stuck with a treadmill...

We used to run the stairs in a parking structure by my house. To cool down I would jog down a couple levels of the structure and go down the rest of the stairs. I did it late at night so I didnt get ran over.

[uclahockey707 1]

Box jumps are fantastic for explosive power development.

Also, if you're old enough, look into olympic lifts as they often engage the core and legs the most and have really helped me a great deal with stride power.

[mug25 2]

Ive been wearing myself out with 4-5 nights of Hockey that even thinking of doing these exercises hurt LOL

[Dolom1te 0]

plyometrics helps with explosiveness.

My team just got a new trainer last night and he has us doing a plyometric program for an hour before our practices every week on tuesday's and thursdays. I've heard many good things about it, but has anyone heard any bad things?

(sorry to change the topic a bit)

[Hoffer 0]

My team just got a new trainer last night and he has us doing a plyometric program for an hour before our practices every week on tuesday's and thursdays. I've heard many good things about it, but has anyone heard any bad things?

(sorry to change the topic a bit)

Plyometics are great for explosiveness. Their are no real down falls, but every so often you will need to change your workout up a little or your progress will begin to level off which I am sure your trainer will do.

As for the original post, like mentioned incline sprints, plyometics, and getting your technique evaluated will all help. Also making sure you have a solid basis of strength will really help. Squats, dead lifts, and dumbbell reverse lunges are some basic lifts that can really help build power in your legs and in return make your strides more powerful. Also make sure your nutrition is in check!

[Trooper 8]

My team just got a new trainer last night and he has us doing a plyometric program for an hour before our practices every week on tuesday's and thursdays. I've heard many good things about it, but has anyone heard any bad things?

(sorry to change the topic a bit)

The notion that there are no downsides is ludicrous. Plyomtrics convert strength into power/explosiveness. They develop the central nervous system. Overvolume is a huge issue in plyos. Sessions should be counted by the number of footfalls you do and you should be careful not to overtrain. Less is more when it comes to plyos, especially if you don't know what you are doing or understand what exactly is going on.

Edit- there are no downsides to properly applied plyos, the problem is they are applied incorrectly and misunderstood the majority of the time.

[SB39 2]

There are several schools of thought on this idea. From what I have read, a lot of top trainers say don't bother with plyos until you develop a solid base of strength, for several reasons. First, often a player, almost regardless of which sport, will be better served by getting their basic lift numbers up; squat, deadlift, bench, overhead press, rows. Also, it can be dangerous to start weighted jumping and throwing weights around without having developed not just the big movers, but the plethora of smaller muscle groups that heavy basic lifts will strengthen along with the biggies. Basically, learn how to move heavy weights safely, then go for explosion.

[Chadd 916]

Edit- there are no downsides to properly applied plyos, the problem is they are applied incorrectly and misunderstood the majority of the time.

The same can be said about any type of training, even more so when weights are involved.

[JMac 0]

I didn't read the whole thread so I'm not sure if its been mentioned, but work on your calf muscles! It really does help getting that extra push and full stride. I did a lot of leg work this summer, especially calves and have noticed a huge difference.