by Steve Serdachny
05/19/2007 - The forward stride is not only the most commonly used stride on the ice. It is an essential skill for high performance hockey. It is a skill that a player can improve regardless of age and ability. The forward stride is a complex motion that requires Strength, Balance, Power, Flexibility and most importantly effective technique.
In watching the Stanley Cup playoffs, you can clearly see how skating and speed is the key to success in the new NHL. Teams that have speed and great skating ability are winning and dominating over opposition. Here are a few ideas to help you develop the skating skills to skate like the pros.
The Key Elements to the Forward Stride
The Forward stride has three phases: the stride, the glide and the recovery. All three phases must be utilized for effective striding technique. There is a very coordinated balance and rhythm that takes place when a player strides. As we talked about before, the stance is crucial. Hip-width a part stance is key for maximum extension and efficiency. Head must be up, stick in front of you. You need a deep knee bend so that you can only see the top of your knees not your skates when you look down. The skates are in a slight v-position.
Striding should occur from just across the mid-line of the body to 45-degree angles. When pushing, the skater must push from the hip through the knee and ankle to full extension. The entire blade should be involved in the motion from heel to mid-blade to toe. Full extension can only occur when the body is properly positioned. Thrust is created both by the blade and finally a toe snap. The recovery leg should draw back underneath the body in as straight a line a possible and planting directly in line. (Just across the midline of the body. Recovery must try being low to the ice with great speed. The glide leg must be positioned well in front of the hips directly under the chin, chest and knee. As close to 90 as possible. Self-help tip: the skate should not be visible when striding; deep knee bend and hip flexion is necessary. Key Points
Maintain a low, powerful stance (skates hip-width apart).
Ensure the stride pushes out to 45 degrees to full extension.
Glide leg as close to 90 degrees as possible. Recovery should be low and direct just across the midline of the body.
Ensure your momentum and energy is directed forward not side-to-side.
Incorporating the upper body
The upper body plays an important role in an effective forward stride. The torso or the core of the body must be a stabilizing force in order for the body to maintain good position. That is why strong abdominal muscles are key to great skating performance. Your upper body is a key factor in efficiency and technique. The stick must always be on the ice in scoring position (hockey ready), your arms should be driving forward with elbows bent to 90 degrees. The arm drive must be careful not to cross the midline of the body and cause any sort of upper body twist or side-to-side motion. This motion is inefficient and causes a loss of speed and momentum. As a skater you want to direct all the energy possible in the direction of travel. For maximum speed and performance the body must make a coordinated motion forward. Remember, when skating is a repetitive motion, if the first strides are smooth and effective, chances are the rest will be the same. Keep working one stride at a time.
Maximizing the energy produced and directing it towards the direction of travel is key to high performance skating. Generating efficient strides and upper body technique is key to high performance skating.
Practice drill
The Serdachny Extension Drill- This drill is excellent for developing all three phases of the forward stride. The player starts off in a hip-width apart stance, skates in a slight V position.
The thrust goes out to 45 degrees to full extension. It is important to push through the entire blade to full extension finishing with a strong toe snap. The recovery skate will drag the toe of the skate (inside edge, light contact with the ice) back to direct line and back to the recovery position. The upper body must be stable with great skating posture, with your arms driving forward. This drill is meant to be done at low speed. The more you practice the better you will get.
I highly recommend you focus on your forward stride during the summer. May it be in a specialized skating camp or by picking up an excellent resource like Explosive Speed For Hockey volume one and two. The DVDs clearly illustrate the ideal forward Stride and breaks down the proper technique and its elements. Keep working on your skating and you will see dramatic results. Have a great playoff run!
Steve Serdachny is the skating and skills coach for the Edmonton Oilers and is the hockey and skating expert for Hockey Academy on the NHL Network. He runs elite skating and skills camps around the world. You can contact Steve at www.elitepowerskating.com or 1-877-30-Skate for program information.
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