Goal Line Sprint Starts
Speed & Acceleration
Legend
- player
- movement path
How it works
Develop explosive first-step quickness on ice through short goal-line-to-blue-line sprint starts.
What you need
- hockey stick
- ice
Your focus
First-step quickness on ice is the foundational speed skill in hockey , most positional advantages are won or lost in the first 3-5 strides. Training explosive starts from a stationary position builds the fast-twitch fiber activation patterns in the skating stride. Players who develop powerful starts at young ages maintain a speed advantage throughout their development.
Start at the goal line in a ready stance, knees bent, weight forward, skates in a V shape.
On your own 'go' (or a parent's signal), explode to the near blue line at maximum speed.
Coast to a stop and return to the goal line.
Complete 8 sprint starts with 30-second rests between each.
Goal
You've got it when you feel yourself accelerating past the halfway point, still building speed, not coasting.
Helpful cues
- Weight forward, fall into your first stride
- Chop your feet on the start, small fast steps before long ones
- Your first 3 strides are the most important, make them your hardest
Adjust the challenge
Make it easier
Strip it back
Use a partner to hold the starting player's hand for the first stride to teach the forward weight commitment.
UpLVL it
Add the next challenge
Add a puck to carry from the second stride forward, speed start plus immediate puck control.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.