20m Sprint
How to Do It
From a stationary two-point stance, sprint a flat-out 20 metres in a straight line. Drive hard out of the start with a forward lean and powerful arm action, staying low for the first strides, then rise gradually as you build speed. Run through the 20-metre line without decelerating. Time each effort, taking full recovery between reps on the same surface and footwear.
Why It Works
Trains and measures pure acceleration — the ability to overcome inertia and apply large horizontal forces over the first 20 metres. Short-distance sprinting develops the explosive force production and powerful arm-leg coordination that a longer run rarely taxes.
Hockey Transfer
Almost every sprint in hockey is short and acceleration-dominant — jumping on a loose puck, beating an opponent to the boards, exploding out on a breakaway. A faster 20-metre time is a direct dry-land read on first-step quickness.
Coaching Cues
- "Push the ground back, don’t reach"
- "lean and drive the arms"
- "low and patient, then tall"
Common Mistakes
Popping upright on the first steps; over-striding instead of pushing; tensing the shoulders and face; easing off before the line
Progression / Regression
resisted starts (sled or band) or extend to a 30 m sprint
10 m accelerations focused on the drive phase
Primary Muscles
Energy System
Alactic / ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library