Curved 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
Mark a circle or arc on the ground (use cones or a track curve). Radius ~5-10 metres. Sprint along the curve, leaning your whole body INTO the centre of the circle. Drive the outside foot hard laterally on every stride — push away from the centre. Inside arm pumps harder to counterbalance the lean. Maintain top speed through the entire arc — don't decelerate in the curve. Alternate direction (clockwise and counter-clockwise) equally.
Why It Works
Curved sprints train the lateral force application needed for tight turns on ice — when skating a circle or arc, you must lean and push laterally, not just forward. Running curves trains the hip abductors and ankles to drive force at an angle, directly improving speed through the offensive zone circle and around-the-net plays. NHL players make curved acceleration actions 12-18 times per game.
Hockey Transfer
Hockey skating happens on ARCS, not straight lines. Curved sprints train inside-leg and outside-leg power asymmetry exactly like a turn on the ice. Pair with linear sprint work for full coverage. Both needed; neither sufficient alone.
Coaching Cues
- "Set 5 cones in a 15m arc. Sprint along the curve. Inside foot pushes harder. Run BOTH directions (left and right curves)."
Common Mistakes
Running upright instead of leaning — you must lean into the curve like a speed skater. Slowing down in the curve — the curve is where speed is won or lost. Always curving the same direction — both directions equally, always. Too large a radius — tighter curves (5m) produce more lateral force and better transfer.
Progression / Regression
Sprint-to-cut: full speed on the curve, then plant and sprint straight — mirrors breaking out of the zone.
Jog the curve at 70% focusing on lean mechanics before adding speed.
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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