Speed, agility, and stickhandling are three of the most important skills in ice hockey. Players who master these areas can move quickly, control the puck, and make smarter plays under pressure. Whether you’re new to the game or looking to level up, the right training drills can help you improve faster and play with more confidence.
In this blog, we’ll look at some of the best drills to boost your speed, agility, and stickhandling. These exercises can be done on the ice, at home, or during off-ice workouts.
Why Speed, Agility, and Stickhandling Matter
Before we jump into the drills, it’s good to understand why these three skills are so important.
- Speed helps you beat defenders, chase down pucks, and keep up with the fast pace of the game.
- Agility allows you to change directions quickly, dodge opponents, and stay balanced.
- Stickhandling helps you keep control of the puck in tight spaces and set up plays or shots.
By training these skills regularly, you’ll improve your overall game and become a more valuable player.
On-Ice Drills for Speed and Agility
These drills are best done during team practices or individual ice sessions. Make sure to warm up properly before starting.
1. Blue Line Sprints
This drill focuses on straight-line speed and quick acceleration.
- Start at one blue line
- Sprint to the next blue line, then stop quickly
- Repeat from blue line to red line, and then from red to the far blue line
- Rest for 30 seconds, then repeat 3–5 times
2. Cone Weaves
A great drill for improving quick direction changes and edge control.
- Set up 5 cones in a straight line, spaced 5 feet apart
- Skate forward, weaving through each cone using crossovers or tight turns
- Focus on staying low and balanced
- Do 3–4 rounds, increasing speed each time
3. Figure 8 Crossovers
This drill improves edge work and turning ability.
- Place two cones 10 feet apart
- Skate in a figure 8 around the cones using only crossovers
- Perform the drill clockwise and then counterclockwise
- Do 3 rounds each direction
4. Quick Start Bursts
This drill builds explosive speed for game situations.
- Start from a standing position
- Sprint 10 to 20 feet at full speed
- Focus on fast strides and strong pushes
- Rest briefly and repeat 5–6 times
Off-Ice Drills for Speed and Agility
You don’t always need ice time to get faster and more agile. These dryland drills can be done at home, in the gym, or at a park.
1. Ladder Drills
Using a speed ladder, you can train quick foot movements and coordination.
Try these patterns:
- One foot per square
- Two feet per square
- Lateral shuffle
- In and out hops
Do each drill for 15–20 seconds with short breaks in between.
2. Box Jumps
Build leg strength and explosive power with this simple plyometric drill.
- Stand in front of a sturdy box or bench
- Jump up with both feet, landing softly on top
- Step down and repeat for 8–10 reps
- Do 3 sets
3. Shuttle Runs
Shuttle runs help with quick starts and stops, similar to game movements.
- Set two cones or markers 10–15 yards apart
- Sprint from one cone to the other, touch the ground, and return
- Repeat for 20–30 seconds, then rest for 30 seconds
- Do 4–5 rounds
Stickhandling Drills for All Levels
Stickhandling is key to keeping possession and making plays. You can practice these drills on synthetic ice, shooting pads, or even just a smooth surface at home.
1. Basic Puck Control
This is perfect for beginners working on hand-eye coordination.
- Use a stickhandling ball or puck
- Move it side to side in front of your body
- Focus on soft, quick touches
- Try to keep your eyes up as much as possible
- Do 3 sets of 30 seconds
2. Figure 8 Around Objects
Use two objects (cones, water bottles, or shoes) spaced about a foot apart.
- Stickhandle in a figure 8 motion around the objects
- Stay low and control the puck with both forehand and backhand
- Increase speed over time
- Do 3 rounds of 1 minute
3. Toe Drags
This drill improves control and creativity.
- Pull the puck toward you using the toe of your stick blade
- Slide it sideways, then push it forward again
- Practice this motion slowly until you feel confident
- Do 3 sets of 10 reps
4. Obstacle Course
Create your own stickhandling challenge using everyday items.
- Set up obstacles in a random path
- Stickhandle around them using tight turns and quick hands
- Try to complete the course as quickly as possible without losing control
- Repeat 3–5 times
Tips to Get the Most Out of Your Training
- Stay consistent: Practice these drills regularly, even if it’s just for 15–20 minutes a day
- Use both hands: If you’re comfortable, switch hand positions to build ambidexterity
- Keep your head up: Try to look forward while stickhandling, just like in a real game
- Track your progress: Time your drills or record videos to see improvement over time
Conclusion
Speed, agility, and stickhandling are what separate good hockey players from great ones. The best part is, you can train these skills anywhere, with or without ice. Whether you’re sprinting across the rink, dodging cones, or stickhandling at home, every bit of practice adds up.
So grab your gear, set up your space, and start building the speed and control that will take your game to the next level. With dedication and smart training, you’ll notice a big difference on the ice.