Explosive Start Gate Drill
Speed & Acceleration
Legend
- player
- cones
- movement path
How it works
Develop game-speed explosive starts from multiple body positions to simulate the various acceleration scenarios encountered during play.
What you need
- hockey stick
- puck
- cones
- timer
- ice
Your focus
In a game, players must accelerate from different positions , skating backward and then pivoting forward, starting from a board battle, or exploding from a tight turn. Training starts from multiple positions and stances builds acceleration versatility that transfers to every situation in hockey. A player with only one type of start is slower than a player who has trained starts from all positions.
Set up 4 starting positions: standing, after a stop, after a backward pivot, and from a board position.
Player cycles through each starting position, exploding to a cone 20 feet away at maximum effort.
Coach times each start type; player identifies their weakest start and runs 2 extra reps on it.
Complete 2 full cycles of all 4 positions; carry a puck on the second cycle.
Goal
You've got it when your explosive start feels the same whether you're standing, on one knee, or lying flat, instant ignition.
Helpful cues
- Each start type has a power position, find it for each one
- The pivot start requires hip rotation before leg drive, sequence matters
- Explosive means violent, your start should look urgent, not smooth
Adjust the challenge
Make it easier
Strip it back
Train each start type individually for 5 reps before combining into the circuit.
UpLVL it
Add the next challenge
Add a pursuer who starts 1 second after the player, racing to a puck or gate at the end of each start.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.