Flying 10m Sprint
How to Do It
Use a short run-in to build speed, then sprint a marked 10-metre zone at maximal velocity with tall, relaxed, powerful mechanics before decelerating. Take full recovery between reps. The shorter fly zone targets near-max velocity with a brief, intense effort and a build-in to reach speed before the zone.
Why It Works
Trains maximal-velocity sprinting over a short, intense zone — the flying entry lets the athlete express top-end mechanics and stride power without the acceleration phase, developing high-velocity output in a brief, repeatable effort.
Hockey Transfer
Builds the top-speed mechanics and powerful leg turnover that transfer to fast open-ice skating once already moving; the short max-velocity zone trains the high-velocity push used in short bursts of top speed.
Coaching Cues
- "Build in, hit it fast and relaxed"
- "tall, powerful, cyclical"
- "stay smooth at top speed"
Common Mistakes
Tensing at top speed; reaching/overstriding; not building enough speed before the zone; short recovery
Progression / Regression
extend to a 20–30m fly
submaximal build-ups or shorter zone
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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