Acceleration: Toes vs. No Toes – Finding the Balance for Optimal Speed
In ice hockey, acceleration is key to performance, whether breaking away from an opponent or quickly adjusting to play. A common debate among players and coaches is whether skaters should focus on being "on the toes" or having more of the blade in contact with the ice when performing skating skills that require speed. The answer is not one-size-fits-all; it's highly scenario-dependent. Contrary to what those see on my Instagram or my Global Skills Showcase presentation through The Coaches Site, you would think I believe in ONLY toes; this a misconception. To explore this further, I am going to draw insights from the biomechanics of sprinting in track and field to understand how acceleration principles apply to hockey.
Biomechanics of Sprint Starts and Their Relevance to Hockey
Sprint starts in track and field involve an explosive movement from a stationary position, where athletes push off the ground with maximum force. According to the review in "The Biomechanics of the Track and Field Sprint Start," optimal acceleration depends on generating high horizontal force in the shortest possible time. This force is primarily produced by extending the ankle, knee, and hip joints while maintaining a forward lean, which allows sprinters to propel themselves forward efficiently (PubMed, 2019).
When translating this to ice hockey, we see similarities in the "toes" technique. When a skater begins from a complete stop, positioning on the toes enables them to create a forward lean and rapidly extend the joints, particularly the ankle and knee, mimicking the powerful push-off seen in sprinters. This technique allows for quick ground contact and rapid repositioning of the feet, which is critical for initial bursts of speed, such as during a face-off or quick directional change.
Why "No Toes" Can Be More Effective When Already in Motion
Once in motion, however, the situation changes. The biomechanics of efficient acceleration shift from short, explosive pushes to fully extended, more powerful strides that use a greater range of motion and more muscle groups. The review article notes that as sprinters reach maximum velocity, they transition from rapid, powerful steps to longer, controlled strides that optimize force production and efficiency.
Similarly, in ice hockey, once a player is already skating, the focus shifts from quickness to sustained power. Having more of the blade in contact with the ice—engages a larger surface area, allowing for better weight distribution, stability, and the ability to produce more force against the ice. This technique also reduces the risk of slipping or losing balance, which is crucial during high-speed maneuvers such as turns, transitions, pivots, mohawks, etc.
Scenario-Dependent Techniques: Toes for Quickness, No Toes for Power
The decision to use "toes" or "no toes" is ultimately dependent on the context:
Starting from a Stop: When the skater is not in motion, being on the toes can provide the rapid acceleration needed to reach top speed quickly. The lean forward and quick push-off provide an advantage in scenarios where a fast reaction is necessary, such as face-offs or recovering a loose puck.
Maintaining Speed: When the skater is already in motion, using the full blade (snapping through the toe on the stride, but staying off the toes) is more efficient. It allows the skater to maintain speed with less energy expenditure by maximizing power and stability with each stride. This technique is beneficial during longer skates down the ice or when a skater needs to maintain high speed over a more extended period.
Toes = Quickness; Full Blade = Power
“Toes" translate to quickness, providing that initial burst of speed needed in short, reactive movements. In contrast, "no toes," or having the full blade on the ice, translates to power, stability, and sustained speed. Skaters need to be able to switch between these techniques fluidly, depending on the play situation. Mastering both methods and knowing when to apply each one can make a significant difference in a player's performance on the ice.
Embracing Both Techniques for Maximum Performance
Understanding when to be on the toes and when to rely on the full blade can give hockey players an edge —pun intended, ha. Just as sprinters in track and field balance their technique between quick acceleration and sustained speed, hockey players must adapt their strategies based on their position, speed, and the unfolding play. By refining these skills, players can maximize their effectiveness in every scenario, ultimately leading to a stronger, faster, and more versatile game.
For a deeper dive into the biomechanics of sprint starts and how these principles relate to sports performance, check out the full article on PubMed here.
For information on training the KJPS methods, click here.