Get better backwards by Steve Serdachny 03/15/2005 - Hockey is a high-speed, multi-directional game. Skating backward proficiently is a key skill that all players must possess regardless of position. A player’s ability to skate backward can be the difference between being average and being great. Obviously, defencemen need strong backward-skating technique in every aspect of their game. Forwards need to master the skill, whether cycling or setting up for position in the offensive zone, or covering the point for the d-men. A goaltender’s ability to move efficiently relies heavily on their ability to challenge and telescope back into their net. Key Points 1. Ensure a solid stance. A little bit wider than hip width apart. 2. Deep knee bend with strong ankle and knee flexion (knees covering the top caps of your skates). 3. Upper body stance is balanced and relaxed with strong lower body flexion. 4. Head up, torso square, one hand on your stick with your opposite glove up for balance (like you are sitting on a stool with your spine angle being fairly upright with a slight forward lean). 5. The C-thrust (Backwards push) utilizes the inside edges of the skates. 6. Each thrust starts directly under your body. Weight is distributed on the ball of your foot. 7. You will turn your thrusting foot perpendicular to your glide foot forming the right hand side of a capital “T”. 8. Push one skate at a time to full extension forming the letter “C”. 9. The thrust combines a pushing and pulling motion to form the C-Thrust from the push to the recovery. 10. Thrust with one foot at a time maximizing your thrust while the other leg glides in a straight line. 11. You will keep your blades on the ice executing this push and glide sequence with both skates in unison. 12. Balance and rhythm are needed for a great backwards stride. It is critical when practising your backward stride to not only skate hard but skate smart. The fastest way between two points is a straight line. Sometimes players skating backward are going from side to side in a serpentine pattern, wasting time and energy. Crossover acceleration is an excellent way to generate speed but is not ideal position in defensive situations. It should be used to generate speed and momentum only when initially starting or in need of quick acceleration. The C- thrust is the most efficient and best position to be in for defensive transitions. Drills to Practice Isolation Push It is important to isolate each C-thrust. Practice executing C-thrusts down or across the ice remembering to push/recover with a single thrusting leg and glide with the other. Maintain a low position with no bobbing motion. Focus on technique, not speed. Thruster Drill BWD’s The skater will stay in a small confined area. The drill pattern forms a small figure 8. You will push with your outside skate while your other skate stays stationary. The stationary skate will pivot in place as the outside thrust completes its motion forming the first half of the figure eight. You will then switch the skate’s roles, as the pivoting skate becomes the thrusting foot and vice versa as the previous thrusting skate becomes the pivot point. Thus completing the figure 8 pattern. Repeat this continuously for 10 repetitions. Backward speed starts with strong knee bend and great body position. Ensure you are low, like you are sitting on a stool. The lower you stay from the hips down, the more power, speed and balance you will have. Try not to swivel your hips from side to side; rather, focus on getting your hips moving in the direction of travel. Watch your spine angle. Too much forward lean is detrimental to powerful backward strides. Skate heads up and hockey ready, always keep your stick on the ice and always be ready to play. Watch older players playing higher levels such as professional players to get an accurate visual picture. If you feel you need more help with your backward stride see your local skating professional for help. If you want to become a complete skater practice your backwards stride. Go out to your local rink, practice your skills and great things will happen! (Steve Serdachny is the skating coach for the Edmonton Oilers and Edmonton Roadrunners. He conducts Power Skating and Hockey schools worldwide. His power skating and skill systems are highly effective in developing maximum performance on ice. You can catch Steve on Hockey Canada’s television show” Hockey Academy” on the NHL Network For more information on camps and schools visit www.elitepowerskating.com or call 1-877-30-SKATE.)