Speed and Quickness Training

10-Yard Sprint (Side Lunge Start)

A hockey specific sprint starting position that helps emphasize lateral explosiveness. I learned this one from U of Wisconsin Ice Hockey Strength Coach Jim Snider.

10-Yard Sprint (Backward Start)

A transitional speed drill emphasizing the footwork needed to transition quickly from a backward to forward position.

5-Yard Pro Agility

A transitional speed drill to work on quick starts, rapid decelerations and explosive direction changes. Perfect for hockey players to incorporate during the pre-season.

5-Yard Movement Series 1 (Shuffle-Shuffle-Sprint)

A transitional speed drill to emphasize rapid transitions among the various movement patterns and body positions that hockey players encounter during a game.

5-Yard Movement Series 2 (Shuffle-Shuffle-Back Pedal)


A transitional speed drill to emphasize rapid transitions among the various movement patterns and body positions that hockey players encounter during a game.

5-Yard Movement Series 3 (Shuffle-Sprint-Back Pedal)

A transitional speed drill to emphasize rapid transitions among the various movement patterns and body positions that hockey players encounter during a game.

5-Yard Movement Series 4 (Shuffle-Back Pedal-Sprint)

A transitional speed drill to emphasize rapid transitions among the various movement patterns and body positions that hockey players encounter during a game.

Lateral Bound to 10-Yard Sprint


A transitional speed drill to emphasize a one-leg deceleration, rapid direction change, and linear acceleration.

Lateral Line Hop

The only traditional “quick feet” drill I really use.

Shuffle-to-Sprint 1

Part of a series of “transitional speed” drills we’ve used at Endeavor Fitness. These movement patterns have a lot of on-ice transfer, but are beneficial for all athletes.

Shuffle-to-Sprint 1 (Up Close)

Part of a series of “transitional speed” drills we’ve used at Endeavor Fitness. These movement patterns have a lot of on-ice transfer, but are beneficial for all athletes.  Watch the footwork up close in this video.

Shuffle-to-Sprint 2

Part of a series of “transitional speed” drills we’ve used at Endeavor Fitness. These movement patterns have a lot of on-ice transfer, but are beneficial for all athletes.

Shuffle-to-Sprint 2 (Up Close)

Part of a series of “transitional speed” drills we’ve used at Endeavor Fitness. These movement patterns have a lot of on-ice transfer, but are beneficial for all athletes. Watch the footwork up close in this video.

Shuffle-to-Sprint 3

Part of a series of “transitional speed” drills we’ve used at Endeavor Fitness. These movement patterns have a lot of on-ice transfer, but are beneficial for all athletes.

Shuffle-to-Sprint 3 (Up Close)

Part of a series of “transitional speed” drills we’ve used at Endeavor Fitness. These movement patterns have a lot of on-ice transfer, but are beneficial for all athletes. Watch the footwork up close in this video.

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