Resisted 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
Attach a sled (10-15% bodyweight) or band at the waist. Start in a low sprint position — forward lean, one foot forward. Drive powerfully against the resistance — lower body acceleration, hard arm drive. Stay low through the first 8-10 strides. Don't pop upright. Sprint 15-20m against resistance. Rest 2-3 minutes fully before the next rep.
Why It Works
Resisted sprinting (sled push, band, or parachute) forces the athlete to produce more horizontal force than an unloaded sprint — specifically overloading the hip extensors and ground-reaction force production that drives acceleration. Post-activation, the unresisted sprint feels lighter and faster (contrast effect). Research shows 4-6 weeks of resisted sprint training improves 10m acceleration by 3-6% — a significant edge in gaining position on the ice.
Hockey Transfer
Builds explosive first-step power for breakout speed. Three steps, max effort, walk back. If your second sprint feels easier than your first, you're not pushing hard enough.
Coaching Cues
- "Drive knees high"
- "Pump arms aggressively"
- "Stay on balls of feet"
Common Mistakes
Too much load — if you can't maintain sprint mechanics, reduce the weight. Standing upright too soon — stay low. Upright = less horizontal force. Weak arm drive — arms drive the leg tempo. Big arm action required. Short rest — this is maximal power work. Full recovery between reps.
Progression / Regression
Contrast with unloaded sprint immediately after — best acceleration training combo.
Light band resistance before progressing to sled.
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.
← Back to Exercise Library