Connor McDavid On-Ice Speed Work

Build explosive ice speed with this 60 minute workout inspired by Gary Roberts off-season training for Connor McDavid. Learn how Connor McDavid skating routine uses edge work, resisted sprints, and acceleration drills.

5 time blocks, 60 minutes in total.

Time blocks

Dynamic Edge Control Warm Up: 10 min
Deep edge glides, crossovers, and dynamic hip mobility work on ice
Linear Overspeed Sprints: 15 min
Maximal effort 30 foot bursts focusing on quick first three steps
Resisted Harness and Sled Pulls: 10 min
Skating against bungee or harness resistance to build stride power
Rapid Edge Agility and Tight Cuts: 15 min
Tight turns around cones focusing on quick weight transfers
Game Intensity Sprint Intervals: 10 min
Full ice speed bursts with brief rest periods mimicking game shifts

About this routine

Connor McDavid is widely recognized as one of the fastest skaters in professional hockey history. During the summer off-season, McDavid works closely with high performance trainer Gary Roberts in Ontario. Their on-ice sessions focus heavily on explosive acceleration, stride efficiency, and maintaining speed while executing complex edge changes under fatigue. This Connor McDavid skating routine translates those high-intensity speed principles into a repeatable 60-minute training session.

The session prioritizes short, maximal effort work intervals rather than long endurance laps. By training the nervous system to produce peak power in short bursts, the drills mimic actual game shifts. Each block emphasizes precise footwork, rapid weight transfer, and maximum force production into the ice.

Work to rest ratios stay strict throughout the session to ensure each repetition is performed at top speed. Skaters focus on maintaining body posture and blade control even when heart rates are high.

Why this routine works

Increases first-step explosive acceleration on the ice
Improves edge control and balance during high-speed direction changes
Builds stride power through resisted skating drills
Develops high-intensity conditioning matching game shift demands

FAQ

How does Connor McDavid train for speed on the ice?

McDavid works with Gary Roberts during the off-season, focusing on short explosive sprints, resisted harness skating, edge work, and game-intensity interval drills.

How long is Connor McDavid's on-ice speed session?

The off-season speed and edge work session typically lasts about 60 minutes, emphasizing high effort bursts and full recovery between drills.

Sources

How Connor McDavid Built the Fastest Skating Stride in Hockey, Sportsnet
Inside Gary Roberts Off-Season High Performance Camp, TSN