8 Hockey Skating Drills for Speed & Agility

A hockey game will likely have these common elements: players cover gaps defensively, race to loose pucks, and make bold offensive plays. What powers each of these movements? Skating.

Skating is the foundation of hockey. Skilled skaters can maneuver with agility to close gaps, accelerate quickly to reach loose pucks, and change directions seamlessly to create offensive opportunities.

This blog covers hockey skating drills that will improve your athletes' speed, agility, endurance, and power. Each drill is simple for coaches to set up and straightforward for players of all ages & skill levels to follow. Let’s dive in! 

Power Skating Drills

1. Push & Glide

Set up:

• Line up 6 players on the goal line.

• Players will start in an athletic stance: knees bent, chest slightly forward, weight centred over the balls of the feet.

Execution:

• On your whistle, players will push off laterally using the inside edge of their skate. The pushing leg should be fully extended to one side for maximum power.

• After each push, players transfer their full body weight onto the opposite skate, keeping the knee bent & stable to maintain balance.

• After a few seconds, players bring the pushing leg back beneath their hips, preparing the opposite leg for the next lateral push.

• Players will alternate between pushing and gliding on each leg until they reach the opposite goal line. The next 6 players will take their turn.

Tip: Push wide, glide long is the motto here! This technique maximizes power, speed, and efficiency.

2. Start & Stop

Set up:

• Line up 8-10 cones along the length of your ice. *2 stations are ideal here.

• Divide up your players to form two single-file lines behind the goal line.

• *Before taking their turn, the first player in each line will begin in an athletic stance: knees bent, chest slightly forward, weight centred over the balls of feet.

Execution:

• On your whistle, the first player in each line explodes forward, powerfully pushing off the outside edges of their skates.

• Players will execute powerful strides (while staying low with bent knees) toward the first cone.

• At the cone, players will come to a complete stop and hold position until the next whistle.

• The next player in each line assumes an athletic stance, ready to skate to the first cone on your whistle. 

• Repeat this start-and-stop sequence until every player has completed two laps.

Tip: Players should aim to reach the next cone quickly, but execute long & strong strides (over choppy ones) for maximum power.

3. Acceleration Skating Drills

 
Time-Interval Sprints

Set up:

• Set up three cones along the width of the ice. *6 stations are ideal here.

• Divide up your players equally among the stations.

• *Before taking their turn, players will begin in an athletic stance- knees bent, chest slightly forward, weight centred over balls of feet.

Execution:

• On your whistle, the first player in each line will skate at 50% speed to the first pylon.

• On your next whistle, players will skate at 75% speed to the second pylon, stop and wait, and then sprint at full speed to the last pylon.

• After the first player has completed all three sprints, the next player in each line will take their turn.

Tips:

• 50% speed- Focus on long & smooth strides.

• 75% speed- Increase stride frequency and power.

• 100% speed- Explode off every stride & pump arms with intensity.

4. Figure 8 Skating

Set up:

• Use cones to set up a ‘Figure 8’ pattern on each half of the ice (see below)>

• Have players split into two groups and form a single-file line just outside the blue lines, positioned between the faceoff circles.

Execution:

• On your whistle, the first player in each line will skate in a Figure 8 pattern through the cones.

• *As the focus of this drill is speed, players should take short & quick strides through the turns and explode off the outside edges of their skates along the straight sections.

• Once they return to the ending point (refer to diagram), they will return to the back of the line.

• The next player will take their turn.
  

Conditioning Skating Drills

5. Circle Endurance

Set up:

• Divide up players equally among the 4 faceoff circles.

• Players will form a single-file line just outside each circle.

Execution:

• On your whistle, the first player in line will take their turn and begin skating around the circle in a standard technique and pace.

• However, at any time, you will call out a direction for them to follow.

  • Forward/backward crossovers

  • Inside/outside edgework

  • Forward/backward transition – players will skate half circle forward, open up & pivot backwards to skate the 2nd half 

• Each turn will last approximately 2 minutes.

6. Skating Tag

Set up:

• Line up 6-8 players along the goal line.

• Have 3 designated “taggers” both on & in between the faceoff circles.

• For beginner levels: No equipment needed

• For advanced to intermediate levels: Each player on the goal line will have a puck and a stick.

Execution:

• On your whistle, players will begin skating to the opposite goal line while staying away from the taggers.

• If a player is tagged, they will skate off the ice.

• *Set a time limit of 45–60 second rounds to increase intensity. This encourages all players to move with greater speed and intensity.

Agility Skating Drills

7. Crossover circle

Set up:

• Divide up your players equally among the 4 faceoff circles.

• Players will form a single-file line just outside each circle.

Execution:

• On your whistle, the first player in each line will begin gliding on the outside edge of the skate for ¾ of the circle. On the last ¼ of the circle, the player will perform crossovers.

• When repeating the drill, the player will start by gliding on the inside edge of their skate before executing crossovers.

• Players will alternate between gliding on the inside and outside edges of their skates until the whistle signals a player change (roughly every 1 minute).

8. Single Skate Weave

Set up:

• Line up pylons in a straight line.

• Each pylon should be 6-8 feet apart for advanced players and 8-10 feet apart for beginner players.

• Set up two stations along the length of the ice.

• Divide your players equally between the stations.

Execution:

• Starting on their left leg, the first player in each line will glide on the inside and outside edges of their skates, weaving through the pylons.

• After reaching the last pylon, they will turn and repeat the weave, this time using their right leg.

Tip: Players should aim to stay low, keep knees bent, and lean slightly into each turn. This technique will help players stay close to the cones without losing balance or speed.

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