3-Point Start Sprint
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Place one hand on the floor in front of you. Opposite foot forward. Back leg is extended — body in a low, aggressive forward lean. Weight is distributed: ~60% front foot, 30% hand, 10% back foot. Hips are slightly above shoulder height — loaded like a compressed spring. On go: drive off the back foot AND front foot simultaneously, hand leaves the floor. Sprint hard for 15-20m. Arms pump aggressively from the very first step.
Why It Works
The three-point start (one hand on the floor, body in an aggressive lean) trains the most powerful acceleration starting position — used in every explosive starting situation from a whistle restart to a breakaway. The low hand position forces a forward lean angle that maximises horizontal force production in the first strides. Elite sprinters consistently produce higher acceleration from three-point versus two-point starts.
Hockey Transfer
Trains explosive horizontal acceleration from a low position — mimics a faceoff or breakout start. Pair with falling start for full acceleration toolkit. Both teach the lean; this one adds loaded power.
Coaching Cues
- "One hand down"
- "Hips up"
- "Weight forward. On GO"
- "Drive the first step long and aggressive. Sprint hard to the 10-15m mark — stay low for the first 5 steps. Decelerate"
- "Walk back"
- "Full recovery"
- "Repeat. Every sprint is max intent."
Common Mistakes
Hips too high — reduces the explosive drive angle. Hips at or just above shoulder height. Hand too far forward — it should be directly under or just ahead of the shoulder. Rising upright immediately — stay low for the first 4-5 strides. Weak first step — the first step must be the most explosive of the run.
Progression / Regression
Three-point start into resisted sprint — adds sled or band for overload.
Two-point athletic stance start — master the aggressive lean before adding the hand.
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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