FIRST THREE STRIDES. WIN THE RACE.™ The First Three Strides in Hockey often decide who reaches a loose puck, creates separation, or closes a defensive gap. Coach Joey™ teaches Players to react, push hard, and accelerate with purpose.
COACH JOEY™ BY AGE
U5-U7 • U8-U10 • U11-U14 • U15-U18 • Junior
U5-U7 + U8-U10 — Learn the Habit
When the puck becomes loose, move right away. Push hard with your first few strides instead of gliding.
WHAT DID YOU LEARN?
What should you do first when a loose puck appears?
U11-U14 — Build Acceleration
Use a low athletic position, quick powerful pushes, and active arms. Your first strides should help you create speed before you lengthen out.
WHAT DID YOU LEARN?
What helps create better early acceleration?
U15-U18 + Junior — Explode With Purpose
Read the situation before you move. Explode when the puck changes possession, a lane opens, or an opponent becomes vulnerable. Fast feet matter most when the decision is also fast.
WHAT DID YOU LEARN?
What makes first-step speed most useful at higher levels?
Why First Three Strides Matter in Hockey
Most races in Hockey are decided before Players reach top speed. A quick start can help you arrive first, close space defensively, or become available for a pass. Therefore, acceleration deserves its own attention rather than being treated as simply skating faster.
Start Low and Push
Begin in an athletic stance with your knees bent and your weight balanced. Push into the ice instead of popping upright. Meanwhile, keep your upper body controlled so your effort moves you forward rather than wasting energy.
React Before You Race
A Player who recognizes the play early often looks faster than a Player who reacts late. Watch possession, body position, and open ice. Then move immediately when the situation changes.
5 Smart Ways to Win the First Three Strides
The First Three Strides should create immediate acceleration. The objective is not simply to move your feet quickly. Each push should move the body farther and faster toward the next Hockey job.
1. React Before You Accelerate
Speed starts with recognizing the play. Read the loose puck, turnover, pass, or change of possession early so the first stride begins before the opponent has already gained an advantage.
2. Start From an Athletic Position
Bend the knees, keep the body ready to move, and avoid standing upright. A strong starting position allows the Player to push into the ice immediately.
3. Push Through the Ice
The First Three Strides need force, not tiny running steps. Drive the skate through the ice and recover the foot quickly for the next push.
4. Keep the Body Moving Forward
Do not pop upright after the first stride. Stay forward enough to continue accelerating while keeping the head up and balance under control.
5. Connect Acceleration to a Hockey Decision
Practice acceleration toward loose pucks, open ice, defensive recovery, and support routes. The first strides matter most when they solve an actual game problem.
Practice the First Three Strides
Use short races of five to ten metres from different starting positions. Add a puck or visual cue so Players must react before accelerating. Keep the distance short enough that the first three pushes decide the result.
Continue with Short Shifts and Backcheck Better. For more skating resources, visit USA Hockey training materials.
Coach Joey’s Takeaway
Do not wait to build speed later. Win the beginning of the race. FIRST THREE STRIDES. WIN THE RACE.™
Coach Joey™ 10-Second Hockey Lesson™
FIRST THREE STRIDES. WIN THE RACE.™
ONE LESSON. ONE INSTRUCTION. ONE TAKEAWAY.™
Part of Coach Joey™ 10-Second Hockey Lessons™. Presented by The Hockey Resource™.