Skating is one of the most important and one of the most difficult skills for a hockey player to master. A long skating stride can help you expend less energy and move with less effort. Scott Niedermayer, a former NHL defenseman and four-time Stanley Cup winner, was lauded for his smooth skating and seemingly effortless stride. His ability to fly past his opponents was the result of a long, efficient skating stride. There are a few drills you can do to improve the length of your stride.
Step 1
Stand at the goal line on the ice. Push off with your right leg at a 45-degree angle and push back until this leg is as extended as far as possible. Hold this position for three seconds. Make sure your knees are bent and your body is moving forward with no lateral movement from the upper body. After three seconds, bring the extended leg underneath your body and push off with your other leg. Extend for three seconds. Skate five laps around the rink like this. After you've skated five laps in one direction around the rink, skate five laps in the other direction.
Step 2
Stand at the blue line. Begin this drill by pushing off with whichever leg you prefer. You do not need to hold the stride for three seconds -- only the amount of time it takes to fully extend the leg and bring it back under your body. Skate around the opposite net, and when you reach the top of the defensive zone faceoff circles, skate as hard as possible without sacrificing stride length. Each leg should be fully extended on every stride. After you reach the faceoff circles at the other end, slow to the pace you had at the beginning. Continue skating until you've reached the circles you originally used as a marker to pick up speed. This is a physically demanding drill. Skate only three laps in each direction. The drill forces you to adjust to different speeds and develops the habit of using a long stride even when fatigued.
Step 3
Push off with your left leg, fully extending it so that your body is angled toward the side boards to your right. Cross your left leg over your right and push with your right leg when it's underneath your left. Bring your right leg parallel to the left and fully extend your left leg for a third push. Now fully extend your right leg and cross it over your left, angling your body toward the middle of the ice. Push with your left leg as the right leg is crossed over it. Bring the left leg parallel to the right and make another full extension push with your right leg. Perform this pattern all the way up the ice. This is called "Russian stroking." Make sure you fully extend the pushing leg on every stride.
Tips and Warnings
- Players aged 15 and up should work on improving leg strength off the ice by spending time in the weight room. Effective exercises include squats, lunges and balance board work. Always keep your knees bent when skating.
- Do not attempt to skate without stretching your groin, hamstrings and lower back. These muscles can be injured without a proper warm-up.
Things You'll Need
- Skates
- Hockey stick
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