12-Skate Performance Series

Stage 3: Build the Shift

Move from 30-second structured shifts to 40-45-second decision shifts, then test those qualities across three competitive blocks.

Download PDF Framework Skate 7Skate 8Skate 9
Stage 3 · Skates 7-9

Track individual work and rest. Require useful bursts late in shifts, not meaningless continuous skating.

  • Thirty-second shift work
  • Forty- to forty-five-second work with decisions
  • Execution under controlled hockey-specific fatigue
  • Recovery between efforts and blocks
Detailed Skate Plans

Skates 7-9: Build the Shift

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

7

Skate 07 · 30-Second Shifts

Shift Build I: 30-Second Quality

Connect multiple short bursts into repeatable 30-second shifts while maintaining one true speed exposure before the game block.

Total60 min
Primary W:R1:3
IntensityRPE 8-9
Hard Work5:30-7:00
MetricFinal useful burst

Session map

  1. 0-3 Readiness: explain three useful bursts rather than uniform maximal skating.
  2. 3-13 Warm-up: progressive skating, mobility, edges, pivots, stops, 15 m bursts, and one 30 s rehearsal at 75-80%.
  3. 13-27 Shift builder: 2 x 3 shifts at 30 s: acceleration, high-speed route, then COD/re-acceleration. Rest 90 s; 3 min between sets.
  4. 27-39 Speed top-up: 4 x timed 30 m from moving start. Rest 2:15-2:30; keep only reps within 3% of best.
  5. 39-57 Competition: full-ice 3v3 continuous-change game, 30 s horn. Four pods provide about 90 s rest.
  6. 57-60 Reset: easy glide, team score, and session RPE.
8

Skate 08 · 40-45 Seconds + Decisions

Shift Build II: 40-45 Seconds Under Decisions

Extend shift duration and decision complexity while maintaining enough bench recovery to repeat game-speed actions.

Total60 min
Primary W:R1:3
IntensityRPE 8.5-9
Hard Work7:00-8:30
MetricRepeat actions

Session map

  1. 0-3 Readiness: assign three or four units so individual rest can be controlled.
  2. 3-13 Warm-up: progressive skate with puck touches, pivot/crossover/stop preparation, coach-cued route changes, and one 20 s rehearsal.
  3. 13-28 Four-burst shifts: 5 x 40 s. Coach calls one of three colored gates every 8-10 s: accelerate, redirect, recover posture, repeat. Rest 120 s.
  4. 28-40 Repeat chase: 2 x 3 partner chases at 12 s with one COD. Rest 48 s; 2:30 between sets.
  5. 40-57 Competition: 4v4 regroup-to-attack, 45 s shifts with about 135 s rest. Four shifts each.
  6. 57-60 Reset: easy skate, score recap, and unusual-fatigue check.
9

Skate 09 · Three-Block Fatigue

Three-Block Game Fatigue Tolerance

Maintain speed and decision quality across repeated competitive blocks, including a final effort when the legs are no longer fresh.

Total60 min
Primary W:R1:2 to 1:2.5
IntensityRPE 8.5-9.5
Hard Work8:00-10:00
MetricLate speed

Session map

  1. 0-3 Readiness: review block structure, rotations, and between-block recovery.
  2. 3-12 Warm-up: easy-to-moderate team skate, dynamic edges/pivots, 10-20 m build-ups, and a clean change.
  3. 12-20 Speed primer: 3 x 20 m timed accelerations with 2 min rest, then one 30 m build. Stop if more than 3% slow.
  4. 20-52 Competition: 3 x 8 min games with 2 min intermissions. Use 35-40 s shifts and 70-100 s individual rest. Reset score each block.
  5. 52-57 Fatigue finish: 4 x 8-10 s race efforts, departing every 60 s.
  6. 57-60 Reset: easy glide, RPE, and late-speed comparison.