Velocity-Based Training: The Science of Speed and Power Development in Hockey

Jul 10, 2025
5 min read

In the world of hockey performance, speed kills—literally and figuratively. The difference between a good player and a great player often comes down to who can generate more power, move faster, and maintain that speed throughout the game.

If you've ever wondered why some players seem to have that explosive first step or devastating shot power while others struggle despite hours of training, the answer often lies in understanding and applying velocity-based training principles.

What Is Velocity-Based Training?

Velocity-Based Training is a method that uses the speed of movement (velocity) to determine training loads and monitor performance in real-time. Instead of just focusing on how much weight you lift, VBT focuses on how fast you move that weight.

This approach revolutionizes training because:

It's objective - no guessing about effort levels
It's individualized - adapts to your daily readiness
It's specific - targets exact physical qualities needed
It's measurable - provides instant feedback and progress tracking

For hockey players, this precision is game-changing because hockey demands different types of speed and power in various situations.

The Science Behind Velocity Zones

Velocity-based training divides the force-velocity spectrum into distinct zones, each targeting specific adaptations. Understanding these zones is crucial for developing the complete hockey athlete.

The Force-Velocity Relationship in Hockey

Hockey players need:

Maximum strength for body contact and stability
Speed-strength for explosive starts and stops
Power for shot velocity and quick movements
Speed for breakaways and transitions

Each velocity zone targets these different qualities systematically.

The Five Velocity Zones Explained

Zone 1: Maximum Strength (0.15-0.35 m/s)

What it develops: Absolute strength and force production capacity

Hockey application: Body contact, stability in battles, foundation for all other qualities

Characteristics:

Very heavy loads (85-100% 1RM)
Slow movement speeds
Long rest periods (3-5 minutes)
Low repetitions (1-3 reps)

Hockey-Specific Benefits:

Stronger body positioning in corners
Better stability when receiving checks
Improved ability to drive through contact
Foundation for power development

Example Exercises:

Heavy squats
Deadlifts
Bench press
Heavy sled pushes

Zone 2: Accelerative Strength (0.35-0.50 m/s)

What it develops: Rate of force development and accelerative ability

Hockey application: First step quickness, acceleration from standstill

Characteristics:

Heavy loads (70-85% 1RM)
Moderate movement speeds
Moderate rest (2-4 minutes)
Low-moderate repetitions (3-5 reps)

Hockey-Specific Benefits:

Faster starts from face-offs
Quicker acceleration in transitions
Better ability to separate from defenders
Improved agility and direction changes

Example Exercises:

Jump squats with load
Loaded step-ups
Heavy medicine ball throws
Weighted sled sprints

Zone 3: Speed-Strength (0.50-0.75 m/s)

What it develops: Optimal blend of strength and speed

Hockey application: Shot power, explosive movements, optimal power output

Characteristics:

Moderate loads (50-70% 1RM)
Fast movement speeds
Moderate rest (2-3 minutes)
Moderate repetitions (3-6 reps)

Hockey-Specific Benefits:

Increased shot velocity
More explosive jumps and movements
Better power transfer in skating
Optimal strength-speed balance

Example Exercises:

Olympic lift variations
Plyometric exercises
Medicine ball slams
Explosive push-ups

Zone 4: Speed (0.75-1.00 m/s)

What it develops: High-velocity strength and movement speed

Hockey application: Quick hands, fast movements, speed maintenance

Characteristics:

Light-moderate loads (30-50% 1RM)
Very fast movement speeds
Short rest (1-2 minutes)
Moderate-high repetitions (4-8 reps)

Hockey-Specific Benefits:

Faster stick handling
Quicker shot release
Improved movement efficiency
Better fatigue resistance at high speeds

Example Exercises:

Light load jump squats
Speed bench press
Fast medicine ball throws
Resistance band exercises

Zone 5: Starting Strength (1.00+ m/s)

What it develops: Initial rate of force development and reactive ability

Hockey application: Reactive movements, quick starts, explosive actions

Characteristics:

Light loads (0-30% 1RM)
Maximum movement speeds
Short rest (30-90 seconds)
High repetitions (5-10 reps)

Hockey-Specific Benefits:

Lightning-fast reactions
Explosive starts without load
Maximum movement speed
Improved neuromuscular coordination

Example Exercises:

Bodyweight jumps
Clap push-ups
Unloaded Olympic lifts
Reactive drills

Implementing VBT in Hockey Training - an example

Phase 1: Assessment and Baseline (Weeks 1-2)

Objective: Establish individual velocity profiles

Test maximum velocities in key movements
Identify strengths and weaknesses across zones
Establish training loads for each zone
Create individualized velocity targets

Phase 2: Foundation Building (Weeks 3-6)

Objective: Develop base strength and movement quality

Focus on Zones 1-2 (Maximum and Accelerative Strength)
Establish proper movement patterns
Build strength foundation
Introduce velocity monitoring

Phase 3: Power Development (Weeks 7-10)

Objective: Maximize power output and speed-strength

Emphasize Zone 3 (Speed-Strength)
Integrate sport-specific movements
Develop optimal power production
Monitor velocity maintenance

Phase 4: Speed Integration (Weeks 11-14)

Objective: Transfer power to high-speed movements

Focus on Zones 4-5 (Speed and Starting Strength)
Sport-specific applications
Maintain strength qualities
Peak for competition

Practical VBT Implementation

Equipment Needed

Basic Setup:

Linear position transducer (LPT)
Smartphone app for velocity tracking
Basic barbell and weights

Advanced Setup:

Force plates for ground reaction forces
3D motion analysis
Wearable velocity sensors
Integrated training platforms

Sample VBT Hockey Workout

Warm-Up (10 minutes)

Dynamic movement preparation
Activation exercises
Movement quality assessment

Main Training (30-40 minutes) Week 3 Example - Foundation Phase

Exercise 1: Back Squat (Zone 1-2)

Load: 80% 1RM
Target Velocity: 0.35-0.45 m/s
Sets: 4 x 3 reps
Rest: 3 minutes
Stop set if velocity drops below 0.30 m/s

Exercise 2: Jump Squat (Zone 3)

Load: 60% 1RM
Target Velocity: 0.60-0.70 m/s
Sets: 4 x 4 reps
Rest: 2 minutes
Focus on maximum intent

Exercise 3: Medicine Ball Slam (Zone 4-5)

Load: 6-8 kg ball
Target Velocity: Maximum
Sets: 3 x 6 reps
Rest: 90 seconds
Explosive intent every rep

Cool-Down (10 minutes)

Mobility work
Recovery protocols
Data review and planning

Progression Strategies

Linear Progression:

Gradually increase loads while maintaining velocities
Suitable for beginners to VBT

Undulating Progression:

Vary zones within weeks
Better for experienced athletes

Block Progression:

Focus on specific zones for 2-4 weeks
Systematic development approach

Common VBT Mistakes in Hockey Training

Mistake 1: Ignoring Intent

Problem: Going through motions without maximum effort

Solution: Emphasize explosive intent on every repetition

Mistake 2: Wrong Zone Focus

Problem: Training only favorite zones or ignoring weaknesses

Solution: Systematic approach addressing all zones

Mistake 3: Inadequate Recovery

Problem: Not allowing sufficient rest between sets

Solution: Monitor velocity loss and extend rest as needed

Mistake 4: Overcomplicating

Problem: Using too many exercises or complex protocols

Solution: Start simple, master basics, then progress

Integration with Hockey-Specific Training

On-Ice Applications

Monitor skating velocities
Track shot speeds
Measure acceleration profiles
Assess power maintenance during games

Off-Ice Integration

Combine with technical skill work
Integrate with conditioning programs
Align with recovery protocols
Support injury prevention efforts

Conclusion: The Future of Hockey Training

Velocity-Based Training represents the evolution of hockey performance development. By providing objective, individualized, and specific training stimulus, VBT allows athletes to maximize their genetic potential while minimizing wasted effort.

The five velocity zones—Maximum Strength, Accelerative Strength, Speed-Strength, Speed, and Starting Strength—each play crucial roles in developing the complete hockey athlete. Understanding and systematically training these zones creates players who are not just stronger or faster, but optimally powerful for their sport.

At P35 Sports, we believe that precision in training leads to excellence in performance. VBT provides that precision, giving hockey players the tools they need to reach their peak potential.

The question isn't whether VBT works—the science is clear. The question is whether you're ready to train with the precision and objectivity that separates good players from great ones.

Ready to integrate Velocity-Based Training into your hockey development? P35 Sports offers comprehensive conditioning programs that include VBT protocols, individual assessment, and systematic progression plans tailored to hockey performance.

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