​​​OverSpeed training means ...

1) On-ice skills are practiced at an uncomfortably fast pace.  By doing this the Soviet

      hockey teams established their own elevated comfort zone, and opponents were

      never comfortable trying to execute skills at that pace – any shift of a game.

      Herb Brooks used Overspeed training brilliantly during the preparation season

      before the 1980 Olympics – flow drills up and down the ice for an entire practice.

      He'd skate behind the rush to teach on the fly and push the pace.

      "Move east-west; Get out of your lanes," he'd yell.  "Get moving.  Faster. Faster."

      He knew the young college kids had to be trained at high speed for months

      if they were to stay up with the Soviets and other more-experienced teams.


2) Endurance training is always FAST.  Building high quality neuromuscular habits

      is the top priority.  Therefore, metabolic-cardiovascular-respiratory factors

      improve as a by-product.  Those factors are usually the priority when academic

      folks plan endurance workouts.  Therefore aerobic training often features slow

      movement, meaning slowness will be repeated in games.

      Before assigning any endurance training, coaches must have a clear picture of

      what is to be maintained in a game.  For hockey this is high quality skill, decisions,

      quickness, explosive strength, and competitiveness.  Nowhere in that mission

      statement is 'slowness-practice'  a logical solution.  But endurance is trained

      this way quite often.  Coaches before us have passed along some bad traditions.


3) Strength exercises are inherently slow movement of the athlete's body.  The more

       weight used, the slower the movement.  Therefore, explosive sprints and jumps

       should be combined with strength exercises in creative ways.

       Post-Activation-Potentiation (PAP) is a neuromuscular phenomenon in which

       100% effort in a strength set can enhance (potentiate) an explosive set of sprints

       or jumps that follows.  A rest period ranging from a couple seconds to 3 minutes 

       is required, and coaches should experiment by shortening the strength set or

       lengthening the rest.  This will vary from one athlete to the next.

       Keep a vertek handy or jump board on the wall to test an athlete's jump after

        a given strength-rest combination.  Compare the jump to his/her best previous

        jump to determine if more rest is needed.  Weighted or unweighted jumps

       can replace the strength set if the effort is 100%.  For example, an athlete

       might make an all-out effort during a set of weighted jumps, rest  (or not).  Then

       sprint 5-10 meters in a designated area of the weight room.  If the sprint is timed  

       accurately with photocells, it will be apparent if the rest was adequate.

4) On-ice endurance training should NEVER be slow.  Long, torturous stops-and-starts

       are counterproductive, because they repeat habits of slowness and poor skating 

       technique after just 10-15 seconds.