30m Fly Sprint
How to Do It
Use a run-in of 10–20 metres to gradually build to maximal speed, then hit a marked 30-metre zone at full, relaxed top-end velocity, maintaining tall posture and powerful, cyclical mechanics through the zone before decelerating. Take full recovery between reps. The build-in lets you reach and hold true max-velocity mechanics.
Why It Works
Trains maximal sprinting velocity — the flying entry removes the acceleration phase so the athlete works at true top-end speed, developing the high-velocity mechanics, stride power, and turnover that are trained only by actually running fast and relaxed.
Hockey Transfer
Builds the top-end speed mechanics and powerful, cyclical leg action that transfer to open-ice skating speed once a player is already moving; trains the relaxed high-velocity output used to pull away and win long races.
Coaching Cues
- "Build in, then float fast"
- "tall and relaxed at top speed"
- "powerful, cyclical legs"
Common Mistakes
Tensing up at top speed; over-striding/reaching; not reaching true max velocity; insufficient recovery between reps
Progression / Regression
longer fly zone or faster run-in
shorter fly zone or submaximal build-ups
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.
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