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by Staff Writer / Los Angeles Kings
It’s been a month so I hope the Dynamic Warm-Up has become part of your routine. Remember one of the most important aspects of a training session is a proper warm up. Just stretching is not the right way to warm up.

In the second addition of "Training Tips with Chad Smith" we will cover the topic of Speed, Agility and Quickness or better known as SAQ.

Hockey is a game made up of many physiologic demands and the faster, quicker and more agile you are the better player you will become.

After a proper Dynamic Warm Up, use the following SAQ drills to help with your peak performance. These exercises should be done on days that your body is properly recovered and rested. Perform before your main practice or as your main workout of the day. Remember in season is high intensity, low volume (reps) and off season is low-medium intensity to high volume.


  1. Up Hill Speed Runs (1-3 degree incline)
    • Increases running strength and power.
    • Improves stride length
  2. Stadium Stair Runs Video
    • Increases running strength and power
    • Improves stride length
  3. Bounding Drills (Plyometric Drills) 45-degree Skater Bounds Video
    • Increases hip extension and flexion strength
    • Improves leg power and enhances stride length


  1. Speed Ladder Drills Icky Shuffle, Two Feet In Video
    • Develop agility, balance, coordination, and quickness
  2. 5 Dot Drill Single leg, two leg predetermined patterns
    • Improve Agility


  1. Speed Ladder Drills
  2. Lateral Skaters
  3. Tuck Jumps To Sprints

Have a great workout and remember train smart.
Chad Smith C.S.C.S

About Chad Smith Chad Smith is in his first season as Strength and Conditioning Coach. He was appointed to the position on June 5, 2007.

Smith brings to the Kings a strong and varied background as both a strength and conditioning coach and as a world-class athlete. He graduated from the University of Tennessee where he was a top track and field athlete. He was a decathlete for more than 10 years and was a force on the World and the US circuit. His dedication to the sport was recognized by being ranked No. 2 in the US and No. 16 in the world.

Smith – who also was a member of the US’s Men World Championship bobsled team and played college football at Ferris State -- has been exposed to a wide variety of training protocols through his experiences. Most recently, he was training many college and pro athletes, helping them to get both stronger and faster, with excellent results.

Chad, 33 (1/9/74), lives in Manhattan Beach.

Disclaimer: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program The advice presented are in no way intended as a substitute for medical consultation, the instructor disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

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