12-Skate Performance Series

Stage 1: Speed Foundation

Establish acceleration references, add hockey-specific re-acceleration, then expose true high-speed skating.

Download PDF Framework Skate 1Skate 2Skate 3
Stage 1 · Skates 1-3

Rest stays generous because the goal is quality, timing accuracy, and true speed expression rather than fatigue.

  • Acceleration baseline
  • Multi-start speed
  • High-speed exposure
  • Full recovery and technical quality
Detailed Skate Plans

Skates 1-3: Speed Foundation

Use these plans as coach-facing session templates. Keep the intent of the session intact and adjust volume before sacrificing quality.

1

Skate 01 · Acceleration

Acceleration Baseline and Race Intent

Establish clean 10 m and 20 m acceleration references while reinforcing maximal intent, projection, and the first three strides.

Total56 min
Primary W:R1:8 to 1:15
Intensity95-100%
Hard Work1:00-1:30
Metric10 m + 20 m

Session map

  1. 0-3 Readiness: pain, illness, fatigue check; explain timing gates and the quality standard.
  2. 3-13 Warm-up: four-part preparation; finish with one smooth 20 m build at about 90%.
  3. 13-25 Timed starts: 4 x 20 m stationary starts. Record 10 m split and 20 m time. Alternate lead leg. Rest 2:30-3:00.
  4. 25-37 Start skill: 2 x 3 reps at 12-15 m using neutral, lateral step-in, and puck pickup.
  5. 37-51 Competition: three paired 20 m races. Match by current time and re-pair each round.
  6. 51-56 Reset: 2 x 45 s at 65-70% with 45 s easy glide; record best splits.
2

Skate 02 · Re-Acceleration

Multi-Start Acceleration and Re-Acceleration

Build first-step speed from hockey-specific positions and preserve acceleration after a hard stop, pivot, or direction change.

Total58 min
Primary W:R1:6 to 1:10
Intensity93-100%
Hard Work2:00-2:30
MetricClean exit speed

Session map

  1. 0-3 Readiness: check symptoms and safe stopping lanes; split athletes into matched pods.
  2. 3-13 Warm-up: four-part preparation; finish with two starts at about 90%.
  3. 13-25 Multi-start: 2 x 4 reps at 12-18 m: lateral, backward crossover, open-hip turn, moving puck pickup. Rest 50-60 s; 3 min between sets.
  4. 25-39 Brake + go: 2 x 4 reps; accelerate 10 m, full stop, re-accelerate 10-15 m. Alternate stop side. Rest 55-70 s.
  5. 39-54 Competition: escape relay with cued start, one full stop, and 15 m exit sprint.
  6. 54-58 Reset: easy edge lap, breathing downshift, symptom report, team scores.
3

Skate 03 · Maximum Velocity

High-Speed Skating and Max-Velocity Exposure

Expose athletes to true high-speed skating with enough recovery to improve posture, relaxation, and velocity rather than fatigue tolerance.

Total55 min
Primary W:R1:10 to 1:15+
Intensity95-100%
Hard Work1:15-1:45
MetricFlying 20 m

Session map

  1. 0-3 Readiness: explain fly-zone timing and safe shutdown distance beyond the last gate.
  2. 3-14 Warm-up: four-part preparation; keep athletes moving and avoid static lines at the gate.
  3. 14-29 Flying speed: 4 x flying 20 m with 20 m build, 20 m timed zone, and controlled deceleration. Rest 2:30-3:00.
  4. 29-40 Full-length: 3 x goal line to goal line, about 54 m. First two without puck; third with puck only if speed is preserved. Rest 3:00-3:30.
  5. 40-52 Competition: Chase-the-fly-zone race over 35-45 m. Matched pairs; leader starts 1-2 m ahead.
  6. 52-55 Reset: easy lap; save best fly-zone time or velocity.