One key to developing elite level speed is working on full range of motion in your workouts.

These 3 exercises will help you develop strength and endurance for extra on ice performance.

1) The widowmaker

This exercise comes from crossfit, and is similar to a standard squat with the exception of the range of motion.

Set up for a squat with the olympic bar resting on the back of your shoulder and perform a squat. The key to the widowmaker is continue squating past the 90 degree angle and lower yourself a low as possible to the ground without falling over.

2) Ukrainian Deadlifts

These are a very hockey specific exercise that will help you develop incredible on-ice balance and strength on your skates.

Set up 2 (two) platforms shoulder width apart and setup the olympic bar and weight infront of the platforms.

Load up the olympic bar with enough weight to complete only 3-5 reps and grasp the barbell with a shoulder width or wider overhand grip.

Standing on the platforms with your feet pointed forward, and keeping a slight bend in your knees raise the bar by extending the hips and pulling your shoulder blades together.

3) One Legged Lateral Box Jumps

VERY DIFFICULT, START LOW

Stand on your right foot directly next to a sturdy box 12" to 24" in height, and jump up and land with your right foot on the box. Once on top quickly step down to the ground and repeat. After 5 reps switch legs.