If you watch a hockey game, it quickly becomes evident that the average time a hockey player skates in one direction at full speed at any time during the game is for less than 5 seconds followed by a change in speed or direction. This is not to say that hockey is not a very fast-paced game when played at the elite level. Hockey is about quick, explosive movements and efficient change of direction. The best skaters are able to quickly turn, pivot, shift laterally or delay which creates time and space to get open or make a play. Elite skaters have developed high levels of strength, power and quick reaction time which all contribute to agility. Agility is the ability to quickly and efficiently change direction.

An efficient hockey-specific training program is based on understanding the demands of the game of hockey. Speed is one of the important skills of the game, but top speed is rarely reached and when it is, it’s almost never maintained for very long before a player will need to change direction. As a result, the ability to change direction rapidly is much more desirable than simply being fast in a straight line.

On the HockeyOT site we have multiple exercises that will help improve your change of direction speed. Here are a few of our favorites:

Shawn Horcoff works on change of direction speed

1. Lateral agility drill: Set up 3 cones all 5 meters apart. Start at the center cone. Sprint towards 1 of the end cones, touch the ground in front of the cone, quickly change directions and sprint to other end cone, touch the ground and change directions and sprint back past center cone. If you have a partner, have them call out the starting direction (left or right) to start the drill. For appropriate sets/reps and rest period prescriptions please see www.hockeyot.com.
2. Lateral shuffle partner shadow: Start by facing your partner and make sure you have 10 yards of unobstructed space. Laterally shuffle side-to-side while partner tries to shadow for 20-30 seconds. Don’t let the simplicity of this exercise fool you as both athletes will be working hard during this exercise! For appropriate sets/reps and rest period prescriptions please see www.hockeyot.com.
3. Short Shuttle: Set up cones or markers at 0-5-10-15 & 20 yards (or meters). Sprint to each marker, touch the ground in front of the cone and back to starting marker. Make sure to turn towards the marker with each change of direction. To add competition to this drill you can have your partner race you from the other side of the cones. One set of this drill will feel like a tough hockey shift! For appropriate sets/reps and rest period prescriptions please see www.hockeyot.com.

Work on you change of direction speed during your off-ice training and watch how your ability to maneuver on the ice improves.

Dr. Chad Moreau is the President of HockeyOT.com, an online training site dedicated to improving the fitness level of hockey players of all levels. He was the former Strength & Conditioning/Nutrition Consultant for the Edmonton Oilers (NHL) and the Long Beach Ice Dogs (ECHL). For more information please visit hockeyot.com.