Hockey Workouts For Speed: How To Skate Faster Like NHL Players

Most hockey speed workouts you find online are garbage.

They're written by armchair experts who have never made a single elite (D1 or professional) athlete faster.

This isn't one of those articles.

Everything you read over the next few minutes has been time-tested and proven to work.

These methods have produced dozens of pro hockey players, D1 athletes, and even World Champions.

With the backdrop out of the way, let's dive in.

"How Can I Increase My Hockey Speed?"

How Can I Increase My Hockey Speed

This is by far the most common question I get from hockey players all over the world.

This 5-minute video reveals the three best types of off-ice hockey workouts for blazing speed.

In short...

If you want to gain freaky speed that lets you split the D and score on a whim, you must:

  • Get strong as hell in the gym
  • Eat a nutritious diet to pack on muscle and strip away fat
  • Sprint and jump to improve speed and explosiveness

For more info on the strength training programs I have used to develop players and prospects from 13 NHL organizations, check out my book Strength Training for Ice Hockey.

In this article, I'll cover the jumping and sprinting parts of the speed equation.

Best Hockey Workouts For Speed

Best Hockey Workouts For Speed

Outside of the kitchen and gym, you must do only two things to get faster:

1. Run over short distances as fast as possible

2. Jump as high/far as you can

That's it!

Hockey Sprint Workouts

Hockey Sprint Workouts

Every hockey player sprints in the off-season.

But why do so few get any faster over the summer?

Watch this video to learn the TRUTH about hockey sprint workouts and avoid the biggest speed training mistakes that leave you stuck in the mud year after year.

Run at 100% effort over 5-30 meters.

Hockey is a multidirectional sport, so also perform drills with changes of direction.

And by the way...

"Quick feet drills" on the agility ladder are USELESS for speed development. Stop wasting your time on that Mickey Mouse shit!

Explosive Speed Training For Hockey Through Jumping

Explosive Speed Training For Hockey

Jumping bridges the gap between the strength you gain in the weight room and being able to express it on those first few crucial steps to win a loose puck.

Add these exercises and their variations into your routine:

  • Vertical jumps
  • Broad jumps
  • Hurdle jumps
  • Depth jumps
  • Lateral bounds
  • Forward bounds

Keep volume (sets x reps) low and rest periods long to maximize the training effect.

For more in-depth jump training info, check out this article series.

Frequently Asked Questions

How Do NHL Players Get Faster?

How Do NHL Players Get Faster

Unless you're blessed with excellent speed genetics, you have to bust ass in the gym, on the field, and at the kitchen table to get faster.

You'd be surprised how many NHL players (especially the younger ones) are skinny or skinny-fat weaklings. 

Two or three summers of slinging heavy iron and eating big goes a long way in transforming wiry athletes into studs.

When I say heavy iron, I'm not talking about goblet squats, wall sits, crossover step-ups, or any of that crap peddled all over the internet by clueless "hockey training experts".

I'm talking about training like a man and making real gains!

Here's Pittsburgh Penguins forward Kasper Björkqvist hang power cleaning three reps with 130 kg / 286 pounds when he was still at Providence College.

And this video shows New Jersey Devils forward Aarne Talvitie trap bar deadlifting 250 kg / 550 pounds at age 18.

Want to pack on strength and lean muscle in a hurry, just like Kasper, Aarne, and all my other athletes?

Then check out this training program

It's the perfect workout plan for any hockey player who wants to step up their game against bigger, stronger, faster guys.

How Do You Get Speed Like McDavid?

How Do You Get Speed Like McDavid

You don't.

Connor McDavid is an anomaly.

No matter how hard you train on or off the ice, you won't come close to catching up to him on skates.

That doesn't mean you can't get much faster than you're right now.

Despite all the natural gifts McDavid possesses for out-of-this-world speed, he still lifts heavy and follows a high-performance diet to gain an edge on the ice.

Watch him talk about his training routine under former NHL player Gary Roberts.


Now you know what it really takes to improve your speed off the ice.

Next steps?

1. Read Strength Training for Ice Hockey

2. Follow the workouts inside Next Level Hockey Training 2.0 and Hockey Jump Training

3. Create more chances, score more goals, and triple the number of back pats you receive from your teammates this season.

Yunus Barisik

Strength Training for Ice Hockey Is Now Available for Pre-Order

Today is the day:

My new book Strength Training for Ice Hockey is up for grabs.

FYI, this isn’t a rehashed compilation of my previous articles… and I’m not serving you some lukewarm lifting leftovers from yesteryear.

Strength Training for Ice Hockey includes the most up-to-date training tips, tactics and methods I use to get hockey players strong and jacked. It took me 2.5 years to research, organize, tweak, write and edit the whole shebang.

And the result is the most practical book on off-ice training EVER published. Strength Training for Ice Hockey spans 275 pages and includes almost 300 references to relevant scientific studies.

Despite this fact, you don’t need a PhD in Exercise Science to grasp what I share with you inside. The tone of this book is informal and conversational, yet highly informational. So ANYONE can absorb the key points, implement the advice and dominate the weight room. 

I’m just going to list the most important details about this offer in bullet points to save you time:

* You have the chance to pre-order Strength Training for Ice Hockey at 50% off today (regular price: $39.95). All I ask is that you cover the printing, shipping and handling costs which total $19.95.

* The paperback version starts shipping September 15, 2020 and the e-book will be available for download on August 31.

* You have the option to secure your copy with my signature and turn it into a cherished collector’s item for a few extra bucks at checkout.

* I have hidden a special, unannounced bonus (value: $29.95) on the thank you page just to thank you for ordering the book and supporting my work. That’s right… The value of this bonus *alone* exceeds the tiny price you pay for the entire book. Simply click one single button at the end of the checkout and it’s all yours.

Here’s where to get Strength Training for Ice Hockey at 50% off (and snatch up all the extra goodies along with it):

My New Hockey Training Book Has Just Been Released

Heads up:

It's kinda like Rambo 2... only more violent.

It contains some of my best, most popular and most lesson-dense articles on hockey strength and conditioning.

The book is divided into four main chapters. Topics include:

* Building strength and muscle

* Speed training

* Single-leg training

* And much, much more...

There’s over 25 articles and 150+ pages worth of training nuggets for you to enjoy.

The cost? A few measly bucks. Which makes this one a steal.

Here's where to get it:

Yunus Barisik

The Hockey Player’s Guide to Peak Performance: Volume 1 Is Live!

Quick announcement:

My new book The Hockey Player's Guide to Peak Performance: Volume 1 is out.

It's a compilation of my best, most popular and most lesson-dense articles on physically preparing hockey players for the demands of today's fast-paced game.

The book is divided into four main chapters. Main topics include:

* Building strength and muscle

* Speed training

* Developing young athletes

* And so much more...

The book contains over 25 articles and 200+ pages of timeless training advice.

It explains pretty much everything you would ever need to know to create stronger, faster and more injury-resistant hockey players.

And, it's SUPER affordable.

Here's where to get it:

Yunus Barisik

My Interview on

In case you missed it, I was interviewed by DK Pittsburgh Sports the other week.

As part of their in-depth coverage of the Pittsburgh Penguins, they wanted to know how Pens prospect Kasper Björkqvist (who has been training with me for the past five years) was able to smash the club's strength and conditioning records at age 21.

So, I spilled the beans on his dryland training methods throughout his junior and college years.

These are just some of the things we covered in the interview:

* The big jump Kasper experienced in the juniors thanks to off-ice training

* The 3 factors behind his exceptional fitness

* The 4 exercise categories that translate into more explosive skating

* How Kasper's training changed this summer after his shoulder surgery

* How he was able to build stronger legs than ever despite undergoing shoulder rehab

* How he increased his power clean loads from 110 to 275 pounds

* And much more...

Here's the link to the interview again.

Yunus Barisik

P.S. Looking for a training program to achieve exceptional fitness?

Then check this out:

Minnesota Wild Draft Filip Lindberg!

"He has a winning pedigree. He's a competitive guy with good athleticism and quickness."

That's what Minnesota scouts said about my boy, Filip Lindberg, when the Wild picked him in the 2019 NHL Draft this summer.

This makes it the fourth year in a row when one or more of my players have been drafted to the NHL.

Coincidence or not, "Fille" has been training with me for the past four, very successful years.

He won the Best Goalie Award in the U18 Finnish Elite League a couple of years back, took home gold at the 2019 World Junior Championship and backstopped UMass Amherst to the NCAA Final as a freshman for the first time in school history.

And now he's one more step closer to his NHL dream as part of the Wild prospect pool.

One look at his body tells you why he's so successful as a hockey player.

Chiseled abs, veiny arms, shredded like Wolverine… No wonder Fille is known for his athleticism and quickness on the ice.

Not many people know this but immediately after the 2019 NHL Draft, he headed over to Minnesota for the Wild prospect development camp...

Fille posted TOP 5 results in all fitness tests and ranked #2 overall at camp.

Right after development camp he got back into the grind and pulled a big PR on trap bar deadlifts...

With six weeks left in the off-season, it's safe to say he'll enter his sophomore year at UMass Amherst stronger and more jacked than ever.

And how did he get in such excellent physical shape, you ask?

By following the off-ice programs inside my Next Level Hockey Training System.

It's available to you behind this shiny little link:

Kasper Björkqvist Signs With Pittsburgh Penguins!

A few days ago, my good buddy and long-time athlete Kasper Björkqvist signed his first pro contract with the Pittsburgh Penguins.

Photo credit: Pittsburgh Penguins Twitter

Kasper is now in his 5th summer training with me, so if you have watched any of our training videos before you probably have seen him lift some pretty impressive weights.

I feel proud for Kasper signing with one of the best organizations in the NHL - yet, our work is still far from over.

He's physically ready to play in the league (and has been for a couple of years now). Now comes the part where he has to prove he belongs there.

That means we have another hard summer busting ass in the weight room ahead of us to prepare him for the NHL.

P.S. To discover how Kasper built NHL-level strength, size and power during his junior and college years, click here.

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