Keep physics on your side for quick starts
See also video on ‘Quick Starts’ link (above)
Biomechanics experts at the Olympic training center in Colorado Springs used high speed film to analyze the acceleration patterns of players during a game, and found that acceleration lasted only a couple seconds, on average, and almost always followed a change of direction.
Rarely in a hockey game, does a player start from a standstill (like at a faceoff). Explosive acceleration is most often required after a turn or quick stop/start, and this is accomplished through a combination of quick feet and powerful strides.
Powerful extension out of a corner requires good fundamentals, like balance and control of your edges -- but it also requires that you use physics in the most efficient way. (see photos below)
The top skaters in hockey generate power
with each stride while cornering, even though
their feet are very quick. Extension while
crossing under should not be exaggerated,
as it is for speed skaters; nonetheless,
in hockey each cross-under stride must be
powerful. A common mistake with younger
players is to simply run around the corner
with quick feet, but little or no power in the
extension -- marking time until the straightaway.
Track coaches use a good drill to work on quick starts, called 'Lean, Fall, Explode.' This should be modified for skating -- then applied later to the first steps of acceleration out of corners. This drill will help players learn the feeling of proper extension -- meaning the line of force through the leg will line up with the center of gravity -- or the entire body extended.
Since starting from a standstill is an insignificant part of hockey, start this drill facing sideways, so your first step will be a cross-over step. This simulates the first powerful stride coming out of a quick turn or stop/start. It can also be done without crossing over, simply stepping out. Both are important 'first steps' in quickness and agility.
Extension means extension of the entire body
To keep physics working for you, extend your body to a straight position, not the incorrect 'pike position' shown. In the pike position, your center of gravity is shifted well forward, and your force does not pass through it.
Note: the center of gravity of a carpenter's L-square
is not even inside the steel of the square.
To repeat this in another way: one of the most important
lessons related to acceleration in dryland and on-ice
training is to learn the feeling of applying force efficiently
from one leg through your center of gravity.
Another drill to learn this feeling of efficient extension is called the partner drill. It starts from a standstill facing your partner. Put your two sticks together, and push your partner backwards for the length of a zone, while he resists slightly. Coaches should stand to the side to see that players have their entire body extended, not in a pike position. This position is the critical learning point in these drills.
For the Lean, Load, Explode drill, start facing sideways , then lean your entire body -- not a pike lean -- until you feel you're going to fall to the ice. Then, simply skate as fast as you can straight ahead.
Explosive acceleration is not just about quick feet -- and not just about trying your hardest. You also need physics working FOR you -- not AGAINST you.
