12-Skate Performance Series

Stage 2: Repeat the Speed

Transfer speed through direction change, repeat short accelerations, and build repeated-sprint ability without technical collapse.

Download PDF Framework Skate 4Skate 5Skate 6
Stage 2 · Skates 4-6

Progress direction, repetition count, and recovery density while protecting exit speed and safe mechanics.

  • Change of direction and curvilinear skating
  • Repeated acceleration
  • Repeated-sprint ability
  • Preserving speed as recovery begins to compress
Detailed Skate Plans

Skates 4-6: Repeat the Speed

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

4

Skate 04 · Change of Direction

Change of Direction and Curvilinear Speed

Transfer speed into controlled braking, crossover paths, pivots, and rapid exits while introducing longer competitive efforts.

Total58 min
Primary W:R1:4 to 1:6
Intensity90-98%
Hard Work3:00-4:00
MetricExit quality

Session map

  1. 0-3 Readiness: review lane spacing and the no-contact angling rule for competition.
  2. 3-13 Warm-up: wide arcs, crossovers, edge-to-edge slalom, stop/pivot/transition rehearsal, and two 15 m exits at 85-90%.
  3. 13-25 Arc speed: 2 x 4 reps at 8-10 s; accelerate into a circle arc, crossover through 90-135 degrees, exit 15 m. Rest 55-70 s.
  4. 25-38 Brake-pivot-exit: 6 x 9-12 s with 15 m entry, stop or pivot on coach cue, 15 m exit. Rest 60-75 s.
  5. 38-54 Competition: Two-Gate Escape, 1v1, 20-25 s rounds. Attacker chooses either exit; defender angles without body contact.
  6. 54-58 Reset: easy glide, adductor/hip check, and scoring recap.
5

Skate 05 · Repeated Acceleration

Repeated Acceleration: Alactic Capacity

Repeat short explosive bouts with incomplete but generous recovery, keeping each burst fast before longer shift work is introduced.

Total59 min
Primary W:R1:4
Intensity95-100%
Hard Work3:30-4:30
MetricTime loss

Session map

  1. 0-3 Readiness: check legs, explain the time-loss rule, and assign equal pods.
  2. 3-13 Warm-up: four-part preparation.
  3. 13-25 Burst clusters: 2 x 5 reps at 6 s maximal, departing every 30 s. Use 10 m out/back or 25-35 m with one turn. Rest 3 min between sets.
  4. 25-38 Tempo shifts: 4 x 30 s at 85-92% through a three-burst pattern. Rest 90 s.
  5. 38-55 Competition: 2v2 quick-strike in each end zone.
  6. 55-59 Reset: record time loss, competition score, and next adjustment.
6

Skate 06 · Repeated-Sprint Ability

Repeated-Sprint Ability: Maintain the Exit

Increase repeat volume and reduce recovery while preserving speed late in each effort and across multiple sets.

Total60 min
Primary W:R1:3 to 1:4
Intensity93-100%
Hard Work5:00-6:00
MetricFinal-rep drop

Session map

  1. 0-3 Readiness: confirm the route and identify each skater's quality cutoff.
  2. 3-13 Warm-up: easy skating with edge changes, progressive shuttle routes, builds, and one 8 s maximal test rep.
  3. 13-28 RSA gate: 2 x 6 reps at 8-10 s; goal line to near blue, hard turn, return through finish. Depart every 40 s; 3 min between sets.
  4. 28-41 Mixed cluster: 2 x 4 reps at 12 s with forward burst, lateral/crossover action, and 15 m exit. Rest 48 s; 2:30 between sets.
  5. 41-57 Competition: full-ice 3v3 transition sprint. Four 30 s shifts with about 90 s bench rest.
  6. 57-60 Reset: easy glide; record fastest rep and final-rep drop.