How to Increase Your Stride Length for Better Hockey Performance

Improving how do you increase your stride length in hockey is one of the most effective ways to enhance speed, efficiency, and overall skating power. A longer, more powerful stride allows you to cover more ice with each push—but how do you increase your stride length effectively? Whether you're a forward breaking away on a rush or a defenseman backchecking, mastering this skill gives you a competitive edge.

In this guide, we’ll answer increasing your stride length by breaking down skating mechanics, strength exercises, flexibility work, and on-ice drills to maximize your push-off power.

The Science Behind Stride Length in Hockey

Your stride length is the distance you travel with each push-off while skating. A longer stride means more ice covered per movement, leading to greater speed with less energy expenditure. However, simply stretching your leg farther isn’t enough—proper technique, strength, and mobility all play crucial roles.

Key Factors Affecting Stride Length:

1. Leg Power – Stronger muscles generate more force, propelling you farther.

2. Hip Flexibility – Restricted hip mobility limits extension and recovery.

3. Core Stability – A strong core maintains balance and maximizes power transfer.

4. Skating Mechanics – Proper technique ensures full energy conversion into forward motion.

Step-by-Step Guide to Increasing Stride Length

1. Master Proper Skating Technique

A longer stride starts with efficient mechanics. Focus on:

✔ Full Leg Extension

• Push through the entire length of your blade, extending your leg completely before recovery.

• Avoid short, choppy strides—aim for smooth, powerful extensions.

✔ Ankle Flexion & Blade Engagement

• Keep your ankle bent to maintain ice contact longer.

• Press through the ball of your foot for maximum power.

✔ Weight Transfer & Body Lean

• Shift your weight fully from one leg to the other.

• Lean slightly forward (about 45 degrees) to optimize push efficiency.

2. Build Explosive Leg Strength

Stronger legs = more powerful strides. Key exercises:

✔ Squats & Lunges

• Develops quads, glutes, and hamstrings.

• Try weighted variations for added resistance.

✔ Plyometrics (Explosive Movements)

• Box jumps, split jumps, and lateral bounds improve fast-twitch muscle power.

✔ Resistance Training

• Use resistance bands or sled pushes to mimic skating resistance.

3. Improve Hip & Groin Flexibility

Tight hips restrict stride length. Essential stretches:

✔ Hip Flexor Stretch (Kneeling Lunge)

• Hold for 30 seconds per side to increase extension range.

✔ Dynamic Leg Swings

• Forward, backward, and lateral swings improve mobility.

✔ Butterfly Stretch

• Opens hips for better stride recovery.

4. Strengthen Your Core

A stable core improves balance and power transfer. Key exercises:

✔ Planks & Side Planks

• Build endurance in abs and obliques.

✔ Russian Twists & Medicine Ball Throws

• Enhances rotational power for quick direction changes.

5. On-Ice Drills to Lengthen Your Stride

Practice these drills to reinforce technique:

✔ Long Stride Glides

• Push hard, extend fully, and hold the glide to maximize distance per stride.

✔ Power Starts

• Explode from a standstill, focusing on full leg extension.

✔ Backward C-Cuts with Extension

• Helps with backward stride length for defensemen.

Common Mistakes That Limit Stride Length

❌ Overstriding – Forcing an unnatural stride disrupts balance and power.
❌ Incomplete Recovery – Failing to fully bring your leg back reduces push efficiency.
❌ Poor Posture – Leaning too far forward or backward wastes energy.
❌ Neglecting Flexibility – Tight muscles restrict full extension.

Training Plan to Increase Stride Length

Off-Ice Workouts (3x per week)

• Day 1: Squats, lunges, plyometrics

• Day 2: Core exercises + hip mobility drills

• Day 3: Resistance band training + explosive jumps

On-Ice Drills (2-3x per week)

• 10 minutes of long glide strides

• 5x 30-second power start sprints

• 5 minutes of backward stride extensions

Increasing your stride length requires a combination of proper technique, strength training, and flexibility work. By focusing on full leg extension, explosive power, and hip mobility, you’ll see noticeable improvements in speed and efficiency on the ice.

For players looking to refine their skating mechanics further, structured training at Pro Stride Hockey can provide personalized coaching to maximize performance.