How to Improve Your Skating Speed and Agility on the Ice

5 August 2025

So, you want to fly across the ice like a rocket and leave defenders in the dust? Well, you're not alone. Every hockey player, figure skater, or recreational rink rat has wondered how to get a little more pep in their push and a bit more finesse on their feet. Skating speed and agility are absolute game-changers no matter what level you're at.

Whether you're trying to win races to the puck, boost your performance in competitions, or just impress your friends during a pickup game, improving your skating speed and agility can give you that edge. The best part? You don’t need to be born fast to get fast. It’s all trainable.

Let’s break it down in plain English—no fluff, just real advice that actually works.

Why Speed and Agility Matter on the Ice

Speed lets you chase down plays. Agility lets you shift gears mid-stride.

If you're only fast in a straight line, you're kind of like a sports car with bald tires—cool looking, but not much use on a slippery surface. Ice skating demands more. You need quick direction changes, explosive starts, and smooth stops. Whether you're dodging a hit, changing direction during a routine, or chasing a puck, agility keeps you in control.

Think about it: If your feet can’t respond quickly, your brain might as well be yelling into a void.

Common Mistakes That Kill Your Speed

Before we worry about what to do, let’s cut out what not to do. Most skaters, especially beginners, make a few key errors that slow them down—without even realizing it.

❌ Upright posture

Standing too tall = less balance and weak push power.

❌ Weak knee bend

Not bending your knees properly strips away your base. No base = no power.

❌ Short, choppy strides

Short strides are inefficient. You’re moving more but going less.

❌ No edge control

Speed isn't just about full-send power. Your edges matter. If you're slipping all over the place or falling into your turns, you're not using the ice correctly.

Fix these first, and you're already halfway there.

Master the Skating Basics First

Here comes the truth bomb: You can’t skip the fundamentals. If your balance is shaky or your stride is sloppy, adding speed will only amplify the problem. So nail down the essentials first.

1. Deep Knee Bend is Key

The deeper your knee bend (within reason), the more power you can generate. Think of your legs like springs—the more you load them, the more pop you’ll get in return.

Bonus: Deeper knee bends also lower your center of gravity, which is huge for better control.

2. Perfect Your Stride

Long, clean, powerful strides are the secret sauce for speed. Push out to the side (not straight back), extend fully, and recover your leg smoothly back under your body.

It's like rowing a boat—if your oars only dip halfway, you’re not going far.

3. Head Up, Eyes Forward

Looking down slows you down both mentally and physically. Keep your chest slightly forward but your head up. This helps with balance and awareness.

Build Explosive Power Off the Ice

Speed starts off the ice. No joke.

If you want to skate faster, get serious about strength and conditioning. It’s all about explosive power.

🔥 Focus on Leg Strength

Your legs are your engines. Build them up with exercises like:

- Squats (back squat, front squat, goblet squat)
- Lunges (walking, reverse, side)
- Step-ups
- Leg presses
- Bulgarian split squats

Aim for low reps, heavy weight (if you’re ready for it), and proper form.

🔥 Add Plyometrics

Plyos = jump training, and they make you powerful.

Try these:

- Box jumps
- Broad jumps
- Lateral bounds (perfect for mimicking skating motion)
- Skater jumps (because, duh)
- Single-leg hops

Make it explosive. Think quality over quantity. You’re training for burst, not burnout.

🔥 Don't Forget Core Work

A strong core = stability on the ice. It's not just about ab workouts, though.

Include:

- Plank variations
- Russian twists
- Deadbugs
- Hanging leg raises
- Medicine ball slams & throws

On-Ice Drills to Boost Speed and Agility

You’ve got the strength—now apply it.

Here’s where we put the rubber to the ice and build skating-specific speed and agility.

1. Power Starts

Start from a standstill and explode forward for 5-10 strides. Focus on the first 2–3 steps—make them low, powerful, and driven.

Reset and repeat. These mimic game situations perfectly.

2. C-Cut Sprints

Use C-cuts to build momentum, then transition into full strides. This helps with quick acceleration.

It also teaches the muscle memory of pushing properly with your edges.

3. Figure 8s with Crossovers

Set up two cones about 10-15 feet apart and skate in a figure 8 using crossovers.

This is amazing for:

- Edge work
- Balance
- Agility
- Changing direction with control

Keep your knees bent and eyes up.

4. Tight Turns and Transitions

Set up cone drills that make you pivot, stop, and change direction. Think “hard left, sprint, hard right, backpedal.” The more game-like, the better.

Pro tip: Add a puck or a stick if you want to challenge your control.

5. Backwards Acceleration

Yes, backwards. Especially if you're a defenseman or figure skater. Mastering backwards crossovers and C-cuts will give you killer mobility.

Train Your Brain Too

Speed and agility aren’t just about your body—they start in your head.

🧠 Reaction Time Drills

Try partner reaction drills: have someone point or call out a direction, and react instantly.

You can also use colored cones or audible commands. It's all about forcing your brain to make split-second decisions.

🧠 Visualization

Seriously. Imagining your movements before you do them trains your brain-muscle connection. It’s like rehearsing without moving.

NHLers do it. Olympians do it. You should too.

Skate More Often (But Smarter)

You can’t just hit the gym and expect miracles. To improve at skating, you’ve got to… well, skate.

But here’s the catch: quality > quantity.

Ice Time Tips:

- Skate in short, intense bursts instead of long, lazy laps.
- Rotate between technique drills and full-speed sprints.
- Rest between sets so you can go all-out each time.

And yes, even public skates can be useful—just bring your focus with you. Work on edge work, inside-outside cuts, or one-legged glides.

Don’t Neglect Mobility and Recovery

Here’s where a lot of players mess up—they train hard but forget to recover harder.

🧘 Stretch Those Hip Flexors

Tight hips = slow skater. Skate stride comes from the hips, so keep them loose and limber.

Add exercises like:

- Hip mobility drills
- Dynamic warmups
- Foam rolling
- Yoga (trust me, it helps)

😴 Sleep & Nutrition Matter

You can’t out-train a bad diet or a poor night’s sleep.

Fuel your body with:

- Lean proteins
- Complex carbs
- Lots of water
- Healthy fats (hello, omega-3s)

And aim for 7–9 hours of quality sleep. Your muscles repair during rest—that’s when real gains happen.

Gear Check: Don’t Let Equipment Hold You Back

Slow skates make for a slow skater. Period.

Check your gear:

- Skate fit: If your skates are too loose or too tight, you’re wasting energy.
- Blade sharpening: Dull blades = poor grip, sloppy turns.
- Proper lacing: Lock the heel in, but don’t cut off blood flow.

Sometimes, a quick tweak in equipment makes a massive difference.

Build Speed and Agility the Right Way

Let’s wrap this up.

Skating speed and agility aren’t genetic gifts—they’re skills you build. If you’re putting in the work, doing the right drills, and staying consistent, the ice will feel like your playground soon enough.

Here's what you can start doing TODAY:

- Fix your body position (low and powerful)
- Train your legs and core off-ice
- Focus on edge work and footwork during skates
- Do short, explosive drills (not just endless laps)
- Stretch and recover like a pro
- Keep pushing your limits

Rome wasn’t built in a day—and neither is speed. But with persistence, you’re going to surprise yourself out there.

So what are you waiting for? Lace up, dig in, and make every stride count.