Speed on ice

I’ve been asking and have been asked this core question -as it pertains to hockey- for many years. I did a deep dive and this is what I discovered. My hope is that by publishing this article you’re able to get real tangible takeaways that you’re able to immediately apply to your on and off ice performance.

THE CORE QUESTION:

Why doesn’t dryland speed always translate to skating speed?

Skating is biomechanically unique — it doesn’t follow the same ground reaction force (GRF), hip-knee-ankle sequencing, or muscular recruitment patterns as sprinting or vertical jumping. So, although general athleticism correlates modestly with on-ice speed, it doesn’t guarantee transfer unless it targets skating-specific qualities.

Let’s break this down scientifically.

BIOMECHANICS OF SKATING SPEED

1. Primary Phases of Skating Stride

• Propulsion (Push-off): Extension at the hip and knee with significant hip abduction and external rotation.

• Recovery (Swing Phase): Rapid flexion of hip and knee to reset stride.

• Glide Phase: Brief passive movement phase.

This is not a sagittal-dominant movement like sprinting. Skating involves multi-planar force production, particularly in the frontal and transverse planes, with lateral pushes instead of vertical or linear force application.

CMJ & HORIZONTAL JUMP METRICS

CMJ is a poor predictor of skating speed by itself.

CMJ (Countermovement Jump)

• Measures vertical force and power — mostly sagittal plane, triple extension, and SSC (stretch-shortening cycle).

• Great for assessing general lower body power but has limited correlation with on-ice speed because:

  • Skating has a longer ground contact time.

  • Uses more concentric force than plyometric/elastic forces.

  • Force vector is horizontal and lateral, not vertical.

Sparta Science Data (if available):

• Athletes with high “Drive” scores (longer GCT, force over time) may perform better on ice vs. those with high “Explode” scores (fast, vertical impulse).

Better Jump Tests:

• Broad Jump

• Single-Leg Lateral Bound for Distance

• Triple Hop Lateral

  
  

These more accurately mirror skating propulsion vectors.

HAMSTRING:QUADRICEP RATIO & MUSCLE IMBALANCE

A key aspect of skating mechanics lies in the hamstring:quadricep strength ratio.

Ideal Ratio:

• H:Q ratio (concentric hamstring to concentric quadriceps) should be around 0.6 – 0.8.

• Eccentric hamstring:concentric quad ratio should ideally exceed 1.0 for performance and injury prevention.

Why It Matters for Skating:

• Hamstrings control hip extension and assist in knee flexion during recovery phase.

• Quads produce knee extension during push-off.

• An overdominant quad can lead to inefficient knee drive, poor recovery speed, and increased knee stress.

NEUROMUSCULAR TIMING & SKATING SPEED

Elite skaters demonstrate:

• Faster muscle activation onset in glutes and hamstrings.

• Shorter ground contact time (but still longer than in sprinting).

• Better neuromuscular sequencing (glute > ham > quad timing).

You can assess this through EMG (if available) or using movement analysis tools (e.g., Kistler, Hawkin Dynamics, Kinvent or Sparta).

FORCE PLATE METRICS THAT CORRELATE TO SKATING

1. Medial-Lateral Force Vector Output

   • Skating requires strong lateral push; analyze horizontal force production in:

     • Single-leg lateral jumps

     • Skate bounds with force plates

2. Rate of Force Development (RFD)

   • Particularly in concentric lateral drive, RFD in <250 ms windows correlates well with acceleration.

3. Force Asymmetries

   • Unequal push forces between legs reduce skating efficiency and increase glide friction.

WHY DRYLAND SPEED ≠ ON-ICE SPEED

Real-World Implication:

Athletes with elite 40-yard dashes or vertical jumps may still struggle to generate force in the correct vector, at the right angle of application, and with the right joint positioning for skating.

HOW TO TEST FOR ON-ICE SPEED POTENTIAL

1. 3x10m Flying Sprint with Force Plates (Dryland)

• Look for force orientation and RFD.

• Low horizontal force or vertical bias → lower skating transfer.

2. Single-Leg Lateral Bound + Stick + Return

• Measures explosiveness + control in lateral direction.

3. Isokinetic Testing

• H:Q ratio, hip ER/IR torque, abduction strength.

4. Y-Balance + Lateral Hop for Distance Asymmetry

• Identifies movement compensation patterns that reduce skating economy.

HOW TO IMPROVE ON-ICE SPEED

SUMMARY — WHAT MAKES A FAST SKATER?

1. Biomechanical Efficiency: Proper joint angles and stride mechanics.

2. Neuromuscular Sequencing: Early and efficient activation of glutes and hamstrings.

3. Force Vector Alignment: Ability to generate lateral + horizontal force, not just vertical.

4. Strength Balance: Optimized H:Q ratio and strong abductors/adductors.

5. Skating-Specific Power: Trained in the right plane and direction.

6. Efficient Recovery Phase: Hip flexion + hamstring control to reset quickly.

FINAL WORD

Skating speed is a skill built on a foundation of force production, coordination, and technique. Dryland metrics only partially predict on-ice performance unless they target the direction, timing, and plane of skating biomechanics.

Training and testing athletes like sprinters or jumpers may build general athleticism, but unless that force can be reorganized neurologically and biomechanically, the athlete won’t get faster on the ice.

REFERENCES:

• Upjohn, T., Turcotte, R. A., Pearsall, D. J., & Loh, J. (2008). Three-dimensional kinematics of the lower limbs during forward skating acceleration and deceleration in ice hockey. Sports Biomechanics.

• Bracko, M. R. (2001). Biomechanics powers skating speed. Strength and Conditioning Journal.

• Douglas, M. et al. (2019). Biomechanical factors associated with change of direction speed in athletes. Sports Medicine.

• Fortier, J. D. et al. (2014). Skating biomechanics and performance in elite male hockey players. Journal of Sports Sciences.