Quick answer
Hockey sprints are short, violent bursts — almost never longer than 30 metres — with full recovery between reps so every repetition is as fast as the first. A useful sprint program for hockey players covers three qualities: acceleration (first 5–10 metres), top-end speed (10–30 metres), and repeat sprint ability (staying fast when tired). Train all three, two sessions per week, with a 1:6 work-to-rest ratio for speed work. That means a 4-second sprint earns 24 seconds of rest before the next one.
Key takeaways
- Hockey shifts last 30–45 seconds; most explosive movements are under 10 metres. Train those distances, not 400-metre repeats.
- Use a 1:6 work-to-rest ratio for pure speed reps so each rep is truly maximal.
- Repeat sprint ability (RSA) — staying explosive in the third period — is its own trainable quality separate from raw top speed.
- A speed chute (€33.16) builds starting power; remove it for top-speed runs to feel the full stride.
- Winter indoor alternatives exist for every sprint profile — you can train indoors without losing speed gains.
- Skaters and forwards benefit from slightly different sprint emphases; this article covers both.
Why hockey sprints are different from track sprints
A track sprinter runs in a straight line at full speed for 100 metres. A hockey player never does that. Instead, they fire out of a corner, drive 8–12 strides to a puck battle, stop, pivot, and go again. The relevant athletic demand is the ability to hit top speed fast — not sustain it long — and then do it again 12 minutes later after a bench rest.
This shapes everything about how you should train. Distance runners improve by running long. Hockey players improve by running short, resting fully, and going hard again. Most players I train make the mistake of running their sprints at 80% to "save themselves" for the last rep. That defeats the purpose. You want every rep to be a shock to your nervous system.
The three qualities that matter for hockey:
- Acceleration: 0–10 metres. The first three strides win races to loose pucks.
- Maximum velocity: 10–30 metres. Full-speed stride mechanics; relevant on breakaways and long back-checks.
- Repeat sprint ability (RSA): doing the above repeatedly across a game without fading. This is a conditioning quality, not just a speed quality.
Sprint profiles and rest ratios explained
Rest ratios feel like too much time off until you actually sprint at 100%. Here is the logic: your anaerobic alactic system (the one powering your first 10 seconds of work) recharges in 2–4 minutes at full rest. If you shorten the rest, you're now training a different energy system — you're no longer building speed, you're building lactic tolerance. Both matter, but only at their correct time in the training week.
| Quality | Distance | Effort | Work time (approx) | Rest | Sets × Reps |
|---|---|---|---|---|---|
| Acceleration | 10 m | 100% | 2–3 sec | 60–90 sec | 3 × 6 |
| Max velocity | 20–30 m | 100% | 3–5 sec | 2–3 min | 3 × 4 |
| Repeat sprint ability | 20 m | 100% | 3–4 sec | 20–25 sec | 4 × 5 |
Cue for acceleration reps: "push the ground away, don't pull yourself forward." Your shin angle at the first step should be close to 45 degrees — lean forward aggressively, short choppy strides, drive your arms hard.
Cue for max-velocity reps: "tall and powerful." Upright posture, high knee drive, full hip extension behind you. Watch for: back leg not fully extending at push-off (a very common hockey player fault because skating doesn't demand the same full extension).
Workout 1: Acceleration session
| Exercise | Distance / Reps | Rest | Notes |
|---|---|---|---|
| A-skips (warm-up) | 2 × 20 m | 30 sec | High knees, dorsiflexion, arm drive |
| Standing broad jump | 3 × 3 reps | 60 sec | Jump for distance, land stiff and stable |
| Chute sprint (resisted) | 3 × 15 m | 90 sec | Speed chute attached; aggressive lean |
| Free sprint (unresisted) | 3 × 10 m | 90 sec | Chute off; feel the contrast acceleration |
| Flying 10 m | 3 × 10 m | 2 min | Build-up 10 m, then max sprint 10 m |
| Partner reactive sprint | 4 × 8 m | 60 sec | React to a clap or hand signal |
The resisted-to-free contrast is the key mechanic here: running with a speed chute forces your hips and glutes to work harder than normal. Remove it and your nervous system overcorrects — you feel faster than you actually are, but the feeling trains the right motor pattern. Do the resisted and free reps back-to-back within each set for maximum contrast effect.
Coach Erik's tip: Most youth players accelerate with their upper body — they lean and hope. The acceleration comes from your ground contact time: shorter, stiffer, and more forceful contacts equal faster first steps. In the first two strides, think about driving your foot into the ground, not lifting your leg. That cue alone fixes the stride mechanics in most players I coach.
Workout 2: Maximum speed session
| Exercise | Distance / Reps | Rest | Notes |
|---|---|---|---|
| High-knee march | 2 × 20 m | 30 sec | Warm-up, exaggerate dorsiflexion |
| Butt kicks | 2 × 20 m | 30 sec | Hamstring activation |
| Build-up sprint | 3 × 40 m | 2 min | Gradual acceleration 0–100% over 40 m |
| Max sprint | 4 × 25 m | 3 min | Full-speed from a rolling start; timed if possible |
| Flying 20 m | 3 × 20 m | 3 min | 20 m build-up, then full speed 20 m |
| Sprint + change direction | 3 × 15 m + cut | 2 min | Sprint 15 m, plant and change direction |
Workout 3: Repeat sprint ability session
| Exercise | Structure | Work | Rest | Sets |
|---|---|---|---|---|
| RSA shuttle | 5 × 20 m | ~4 sec each | 20 sec between reps | 4 sets; 3 min between sets |
| Hockey shift sprint | 6 × 15 m | ~3 sec each | 25 sec between reps | 3 sets; 2 min between sets |
| Cone shuttle (5-10-5) | 5 reps | ~6 sec each | 30 sec | 3 sets; 3 min between sets |
RSA sessions feel brutal. That is by design. The short rest means you'll be running the later reps at 80–85% of your top speed — that is the point. You are training your body to stay close to maximum effort when fatigued. The first-period player who slows to 70% by the third period is a different player. These sessions change that.
Coach Erik's tip: At camp I tell players that repeat sprint training is where your third-period legs are built. I track speed on each rep of a set — if a player drops more than 10% from their fastest rep, we end the set. Grinding out slow reps just trains you to run slow. Know when you've crossed the line between productive fatigue and junk reps.
Speed chute resisted work: how to use it correctly
A speed chute creates drag that forces your hips, glutes, and hamstrings to work harder on every stride. Used correctly, it builds exactly the muscle groups that fire your first step. Misused, it teaches bad mechanics.
- Correct use: chute sprints are short (under 20 m) and at near-maximum effort. If the chute isn't pulling taut, you're too slow.
- Never use it for long runs: the drag alters your stride mechanics beyond a useful threshold after about 20 m.
- Contrast is everything: always follow a resisted set with a free (no chute) set at the same distance. The contrast is where the speed gain lives.
- Clip properly: the belt should sit on the hips, not the waist. A high-positioned belt rotates your pelvis and kills acceleration mechanics.
The speed chute (€33.16) and the slide board (€165.96) are separate products, and they work well in the same week: chute on sprint days, slide board on the day you want lateral power and conditioning. Add banded squat walks and hip activation drills with a set of mini-loop resistance bands to round out the session. Better Hockey is a Swedish brand, and our gear is Swedish design tested to the highest durability standards. It is used by many well-known NHL players, including Swedish pros, who are among our ambassadors.
Winter indoor alternatives
When ground is frozen or covered, these indoor substitutes target the same qualities without needing a field:
| Outdoor drill | Indoor alternative | Space needed |
|---|---|---|
| 10 m acceleration sprint | Tuck jump + lateral shuffle 5 m | 5 m clear |
| Speed chute sprint | Resistance band sprint start (partner holds) | 5 m clear |
| RSA shuttle 20 m | Stair sprint (6–8 flights) × 5 | Stairwell |
| Flying 20 m sprint | Treadmill sprint: 30 sec on / 60 sec off | Treadmill |
| Change-of-direction sprint | Lateral cone hops (cones 1 m apart) × 10 | 3 m wide |
Use drill cones (3-pack, €24.86) to mark your indoor sprint zones. Three cones are all a 5-10-5 shuttle needs, and a second pack gives you extra turn points in any cellar, hall or sports hall. Pair indoor sprint sessions with agility drill work to make the session more complete.
How to program two sprint sessions per week
Sprint training is neurologically demanding. Two sessions per week is the proven sweet spot — enough stimulus to improve, enough recovery to actually adapt. Place them 48–72 hours apart. Never sprint the day before a game.
- In-season: 1 acceleration session mid-week, 1 RSA session at least 48 hours before the next game.
- Off-season: 2 full speed sessions per week, alternating acceleration/max-speed and RSA. Pair with a pre-season conditioning plan that includes strength days.
- Week structure example: Monday = strength, Tuesday = acceleration + chute, Thursday = strength, Friday = RSA. Weekend = rest or skating.
For a full off-ice program that integrates sprint work with strength, plyometrics, and skill sessions, see the ultimate off-ice hockey training guide.
Common mistakes
- Running at 80% to "pace yourself." Sprint training only works when reps are maximal. Fix: take the full rest so each rep is truly 100%.
- Skipping the warm-up. Cold muscles cannot achieve true top speed, and injury risk is high. Fix: 10 minutes of A-skips, high knees, and build-ups before any maximum-effort rep.
- Too much distance. Running 100 m or 200 m repeats trains a different system. Fix: keep sprint reps at 30 m maximum for hockey-specific work.
- Using the chute for long runs. Beyond 20 m the drag breaks down stride mechanics. Fix: chute reps stay at 10–20 m, then remove it for contrast runs.
- Sprinting the day before a game. Neural fatigue from true sprint work takes 24–48 hours to clear. Fix: move speed sessions to mid-week, not the day before competition.
- No progressions over weeks. Doing the same sprint workout for 8 weeks stalls adaptation. Fix: add one rep per set per week, then add a set, then add a new quality (e.g., introduce RSA after 3 weeks of acceleration work).
FAQ
How many sprint sessions per week should a hockey player do?
Two sessions per week is optimal for most players. Sprinting is neurologically demanding — more than two sessions without adequate recovery leads to diminishing returns and injury risk. Separate sessions by at least 48 hours, and never sprint the day before a game.
Should hockey players run long distances for conditioning?
Long slow runs develop aerobic base but do not replicate game demands. Hockey is played in short explosive bursts with active recovery between shifts. Include some aerobic work in the early off-season, but transition to sprint-based conditioning 8–10 weeks before the season starts.
At what age should hockey players start sprint training?
General speed work (chasing, short sprints, fun games) is appropriate from age 8. Structured resisted sprint sessions with a chute are suitable from around age 12–13, once fundamental running mechanics are in place. Intensity and volume should scale with age and maturity.
Does a speed chute actually make you faster?
Yes, when used correctly. The chute provides resisted overload that strengthens the hip extensors and hamstrings used in acceleration. The contrast effect — removing the chute after resisted reps — then unlocks a faster unresisted stride. Results are typically measurable within 4–6 weeks of consistent use.
What is repeat sprint ability and why does it matter for hockey?
Repeat sprint ability (RSA) is your capacity to produce near-maximum sprint efforts with short recovery periods — exactly what a hockey shift demands. Players with good RSA maintain their speed in the third period; those without slow down noticeably. RSA is trained with short-rest sprint protocols, not long-distance running.
Can I do sprint workouts indoors in winter?
Yes. Stair sprints, short corridor sprints, treadmill intervals, and lateral cone work all replicate the key demands. With three cones in a cellar or hall, you can run a 5-10-5 shuttle that hits acceleration and change of direction without going outside.
Summary
Sprint workouts for hockey players are built around short distances (under 30 m), maximal effort, and full recovery. Train acceleration, top-end speed, and repeat sprint ability on separate days; use a speed chute for resisted contrast work; and keep indoor alternatives ready for winter. Two sessions per week, 48+ hours apart, consistently applied across a full off-season will produce a noticeably faster, harder-to-catch player by September.
Related: hockey agility drills, plyometric exercises for hockey, pre-season conditioning plan. Follow us @betterhockeysweden on YouTube and Instagram for more drills.
