Lately, I’ve been thinking about speed.

Not just speed as a performance metric — but speed as an obsession.

Because if you’re like most competitive players, you’ve probably asked yourself some version of this question:

You lift more. You sprint more. You follow what your team gives you. You try those Instagram drills you saved last summer. And still… you feel like you’re stuck in neutral.

And once you notice it, it gets frustrating fast.

You start wondering if something’s wrong with your mechanics. Or your genetics. Or your entire training plan.

But here’s what I’ve realized after years of watching how players train:

Most hockey players fall into the same trap.

Not because they’re lazy or unmotivated.

But because they confuse more with better.

The Speed Trap

If you follow hockey content online — or just hang around any gym full of teenage athletes — there’s one idea that dominates:

Grind more = get more.

More sprints. More reps. More jumps. More workouts.

But here’s what almost nobody tells you:

Speed doesn’t reward effort.

It rewards precision.

And the harder you push without understanding that, the more likely you are to hit a wall.

I call it The Speed Trap — the belief that just “working harder” will automatically make you faster.

The trap is sneaky, because on the surface, it feels like you’re doing the right things:

• You’re sprinting 4x a week.
• You’re lifting heavy.
• You’re “training legs” on Monday.
• You’re outworking your friends.

But here’s what’s actually happening in most cases:

• You’re sprinting after lifts, when your nervous system is fried
• You’re training too often and never hitting top speed
• You’re rotating through drills with no progression or focus
• You’re measuring effort, not output

That’s not a recipe for speed. That’s a recipe for frustration.

The Fix Isn’t More. It’s Smarter Training.

I know this trap because I’ve watched it swallow good players.

Guys who meant well. Guys who trained hard. Guys who deserved better results than they got.

But they were missing something.

The structure.

Because real speed development follows a system — not just a list of drills.

You wouldn’t try to build a house without blueprints. Yet that’s how most players approach off-ice speed: randomly, inconsistently, and emotionally.

Here’s what actually works:

1. Sprint more — and do it when you’re fresh

Speed is a nervous system skill. You have to be sharp to train it.

If you’re sprinting at the end of a heavy leg day, your body isn’t learning speed — it’s just surviving the session.

Instead, sprint 2–3 times a week, on days when you’re fresh.

Pick short distances (like 10–20 yards), go all-out, and take full rest between reps — about 2 minutes.

Keep the sets low. 3–4 rounds is enough.

Once fatigue kicks in, you’re no longer training speed — you’re just doing cardio.

2. Train to produce more force

Speed = force applied fast.

The stronger you are, the more power you have to work with.

But it’s not just about lifting heavier.

You need to train all three phases of movement:

• Slow the body down under control (eccentric)
• Hold and stabilize force (isometric)
• Explode out with intent (concentric)

That’s the core of Triphasic Training — and it works.

You can layer in sled sprints, single-leg plyos, and French Contrast methods to teach your body to put more force into the ground. Because if you can’t do that? You won’t get much back.

3. Build better ankles, hips, and glutes

Your ankle is your connection to the ground. Your hips and glutes are the engine.

If any of those are weak or unstable, you’ll leak power before you ever take your second stride.

That’s why elite sprinters train for stiffness and springiness — not just size or strength.

For you, that means things like:

• Pogo hops
• Band-resisted foot drills
• Low-level plyos
• Barefoot mechanics work (when safe)

A strong, reactive ankle gives you a quicker first step.

Stable hips and strong glutes help you hold your angles and generate real game speed.

4. Track Everything

Most players say they want to get faster… but never measure anything.

Speed is a skill. And like any skill, it takes feedback, repetition, and small tweaks to improve.

Time your 10-yard sprint.

Film your first step.

Track your reactive jump height.

If you want to get started today, here’s a simple test you can run every couple of weeks:

• Set down cones at 5 yards and 10 yards.
• Sprint right through both cones — no slowing down.
• Have someone time your 5-yard and 10-yard times separately.
• Do 3 reps, take your best time for each.

The results will tell you a lot:

• A fast 5-yard time means you’ve got solid front-end acceleration.
• A slower 5 but stronger 5–10 split? You’re likely losing speed in your second step — and that’s where force production, ankle stiffness, and sprint mechanics need work.

Work on the pieces we laid out above, then come back and retest.

If you’re training smart, you will see progress.

Speed Doesn’t Just Happen. It’s Built.

Most players train for speed the way they train for soreness:

No plan. Just effort and hope something sticks.

But real speed doesn’t come from doing more.

It comes from doing the right things — at the right time — with the right intent.

Over the last few weeks, we’ve been building a program to solve this problem, not just for high-level athletes, but for any player who’s serious about speed.

And I’ve learned something valuable in the process:

Most athletes don’t need another random drill, they need a plan that makes every session count.

So later this month, we’re releasing a 4-week Speed Program.

It’s short, focused, and built around one goal:

To help you get measurably faster in just 4 weeks.

If you want early access — and an exclusive pre-sale discount for being first in —

​Join the waitlist here​

Most athletes don’t fail because they don’t care.

They fail because no one ever taught them how to train for speed the right way.

See you next week,

Tony