Reactive 5m Sprint
How to Do It
From an athletic ready stance, react to a cue (a coach’s call, a hand signal, or a partner’s movement) and sprint maximally for 5 metres, driving the arms and leaning into the acceleration. Decelerate under control after the line. Reset fully and repeat on a fresh cue. The emphasis is on reacting fast and accelerating hard over the short distance.
Why It Works
Combines reaction time with short-distance acceleration; reacting to an external cue (rather than a self-paced start) trains the perception-action coupling and explosive first-step acceleration that a pre-planned start doesn’t, developing reactive quickness and starting power.
Hockey Transfer
Mirrors the on-ice reality of reacting to the play and exploding into a short, hard acceleration — jumping on a loose puck, reacting to an opponent, or winning a short race; trains reaction speed plus the explosive first strides.
Coaching Cues
- "React first, then drive"
- "lean and punch the arms"
- "powerful first three steps"
Common Mistakes
Anticipating the cue (false starts); standing too upright at the start; gearing down before the line
Progression / Regression
react to less predictable cues or longer distance
self-initiated start or shorter distance
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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