Watch as Francis Anzalone uses Pace's Over Speed concepts with Tier II Junior 'A' players in the North American Hockey League.
(1) Quality Repetitions
Before advancing to Over Speed specific drills, players must first understand basic concepts to improve the quality of their stride. Here, power skating methods enforcing proper technique are performed at a comfortable "learning speed.”
All of our on-ice sessions are structured meticulously according to our progression-based skating curriculum.
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(2) Deep Knee Bend
Great posture, the number one skating fundamental, is maintained when a hockey player bends at the knee.
All of our on-ice repetitions enforce a deep knee bend, which is especially important late in drill segments when fatigue tempts the player to bend at the waist, hindering posture and speed.
A deep knee bend is ultra-important when multi-tasking in drills incorporating various changes of speed, direction and cornering. Players will learn to "attack their turns," and speed up in uncomfortable situations.
(4) Quick Feet
Numerous skating studies indicate that it is overall quickness , not the length of one’s stride that determines the speed of the individual’s first 3-5 steps.
Hockey is a tight area game with battles taking place in small spaces. To win pucks, players need great quickness. Fast feet on-ice drills incorporating short distance sprints will help improve overall quickness. At our most advanced point, repetitions will involve no more than 4-5 strides in one direction. Just when you start to feel comfortable, we'll add a few turns and transitions and get you going the other way. Sounds like a game doesn't it?
At its roots, Over Speed Skating simply is:
Skating out of your comfort zone for faster and longer intervals than you are accustomed to.
Our on-ice Over Speed Skating Program focuses on four core principles to help each individual skate smarter, faster and more efficiently.
(3) Powerful Extensions
Every hockey player has a stride... Use all of it!
As a starting point to getting faster, players are instructed to skate from the hips which helps each skater use all of his/her stride. This is an important teaching point, stressed during every on-ice session.
To improve skating stride and leg extension on-ice, drill segments typically last seven seconds or more. In these instances, “bigger ice” is utilized, promoting longer, more powerful strides.