🚀Speed is one of most important abilities of a hockey player. As «faster top running speeds are achieved with greater ground forces ⬇️, not more rapid leg movements» [1], resistance sprinting is one of the most efficient tools for speed development. «Sprinting with a weighted sled 🛷 teaches strong athletes how to produce the type of force that moves them forward» [2].

🏃‍♂️According to Lester Spellman [3, 4], periodization of the off-season speed development program could be designed in the following way:
Phase 1️⃣(weeks 1-3). Force.
Sled resisted sprints 5 m x 4 reps x 3 sets with the weight which causes 60-70% velocity decrement.
Phase 2️⃣(weeks 4-6). Power.
Sled resisted sprints 10 m x 4 reps x 2 sets / 40-50% velocity decrement.
Phase 3️⃣(weeks 7-8). Velocity.
Sled resisted sprints 30-40 m x 4 reps x 1 set / 20-30% velocity decrement.

🤾🏽Inclusion of jumping and bounding into the training program is another efficient strategy to develop the acceleration phase of sprint [5]. Combination of exercises with total volume >8️⃣0️⃣ jumps per session leads to better training effects compared with the use of a single type of exercise [6].

📈We use the following progression to teach athletes to produce force into the ground ↙️and project the body forward ➡️:
half-kneeling vertical jump → half-kneeling bound → half-kneeling bound to 1/2/3 step sprint → bound.
In addition hurdle jumps and broad jumps are used as a part of contrast method during strength workouts.

Thank You for reading!

References:
1. Weyand, PG. Mechanical basis of human running speed.
2. Boyle, M. Designing strength training programs and facilities 2.
3. Spellman, S. YouTube video “How to build a 8 week speed program”.
4. Spellman, S. YouTube video “How to build individual speed programs”.
5. Young, W. Plyometrics: Sprint bounding and the sprint bound index.
6. Sáez de Villarreal, E, Requena, B, Cronin, JB. The Effects of Plyometric Training on Sprint Performance: A Meta-Analysis.