In reality, the answer is much simpler and actually backed by science. The interesting thing is that speed on the ice is largely built off it, mainly through specific training that develops single-leg strength, balance, and mobility.
The Science of Skating Power
Contrary to what some people believe, skating is not a two-legged activity. Every stride is a single-leg push-off, which means your child’s speed is limited by the amount of force each leg can generate independently.
For instance, a 2023 paper shows a strong correlation between lower-body strength and skating
performance in professional and junior hockey players (1). Research also finds a correlation between leg strength and skating performance, including single-leg lateral jump performance (2).
A practical takeaway is that if your child doesn’t work on single-leg strength and balance, they likely won’t be able to achieve their speed potential.
Balance Matters Too
Force generation is huge, but so is balance because it converts raw strength into forceful and efficient skating. When a young hockey player can’t stabilize themselves on one leg during a stride, they lose energy and momentum.
A 2024 study examined 60 ice hockey players aged 14–18, testing them on functional movement patterns, dynamic balance, and on-ice speed and agility (3). Researchers used the Y-Balance Test to assess dynamic balance and a Smart Speed measurement system for on-ice performance.
One of their findings? Negative correlations between balance reach distances and skating time –meaning, players with better balance capacity skated faster forward and backward.
The good news is that balance training doesn’t need to be fancy. Single-leg stands on a folded towel, lateral hops with a 2-second stick landing, and skater-stance holds are all great activities for your child. Mobility Unlocks Stride Length Deep skating slides are essential for achieving top speed and accelerating faster. The issue is that this position is quite demanding and requires good ankle and hip mobility. These two areas are prone to getting stiff as a result of sitting for extended periods – for example, while at school.
Research also supports the importance of mobility for speed. In one 2015 paper, researchers analyzed the biomechanics of ice hockey skating and noted that plantar flexion (moving the foot down) and hip extension are essential during acceleration (4). However, hip range of motion was essential for maintaining speed afterward.
A recent paper also found a strong correlation between higher dynamic mobility scores and top speed among young hockey players (5). Interestingly, asymmetries between the two sides were also linked to slower acceleration.
Part of the paper’s conclusion was, “The results highlight the importance of addressing asymmetries and improving balance and mobility for optimal athletic performance in ice hockey”.
The good news is that mobility isn’t about huge, unsustainable efforts. As little as 10 minutes of daily mobility work targeting the hips, groin, and ankles can lengthen a young player’s stride within weeks.
Have questions about your child’s skating? Want to help them improve effectively at home without emptying your wallet? Send us a message and we would be happy to help your child, no matter their skill level or age!
1. https://www.tandfonline.com/doi/abs/10.1080/14763141.2023.2218326
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11472790/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4431820/
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC11472790/