Train like Connor McDavid (for Crossover Power) 🏒

How is McDavid so freakishly fast? We use exercises found in training videos of McDavid mixed with Coach Dan’s expertise to provide you with 2 “McDavid Workouts” you can use for maximum crossover and stride power.

If you’re ready for a full program to improve your skating speed check out our online programs below:

The above training programs will provide you with weekly routines to follow during the off-season to improve your skating speed. Off-Season Domination is a full off-season program with resistance training, while the Breakaway Speed System is a more compact 30-day training blitz for max speed.

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McDavid Gym Workout:

A1: Lateral Prowler Push 4 x 5 yds/side [10 secs rest]
A2: Crossover Hurdle Jumps 4 x 3/direction [120 secs rest]

B1: BB Front Squat 4 x 5 [10 secs rest]
B2: 180-Degree Squat Jumps 4 x 3/side [120 secs rest]

C1: Banded Lateral Lunges w/ DBs 3 x 5/side [0 secs rest]
C2: Copenhagen Plank 3 x 10 secs/side [0 secs rest]
C3: BB Hip Thrust 3 x 10 [0 secs rest]
C4: Slider Rollout 3 x 10 [90 secs rest]

McDavid Field Training:

A: McDavid Linear Crossover Sprint: 5 x 15 yds [90 secs rest]

B: Half-Kneeling Cross Body Slam Into Carioca: 4 x 10yds [90 secs rest]

C: Broad Jump Into Sprint: 5 x 15 yds [90 secs rest]

D1: Reverse Medicine Ball Scoop Toss: 3 x 1 [0 secs rest]
D2: Superman Hold: 3 x 30 secs [0 secs rest]
D3: Side Plank With Reach: 3 x 8/side [60 secs rest]

*Exercises grouped together are to be done back to back (after the provided rest). For example, with Superset A in the Gym workout, you would perform A1, rest 10 secs, perform A2, rest 120 secs and repeat for the full 4 sets. Or with the "C" Quadplex, you would run through all four exercises with no rest between before resting 90 seconds and repeating.

**Make sure you follow the rest periods because this is speed training, not conditioning training. You need maximum recovery between sets here so you can move at the all-out velocities you need to move at to force your body to adapt to a new level of speed output.

***If you have any questions about how these workouts are set up, feel free to ask in the comment section!

[jhockey]

Hey what are hurdles you are using in video and where can I get them?

[mattferreira]

The breakdowns in this video are so helpful and easy to follow. I'm sure lots will take advantage of this one as McDavid is one of the best skaters in the NHL. Good Work.

[HockeyHawk]

Great video! Single leg box jumps?! Tempting me to break an ankle again 😂 PT has me brave now. Thanks for the great routine.

[owenator]

Late to the video again, but quality material. You clearly don't miss leg day! Very relevant instructional video again. Thanks....very much appreciated!

[kjguitarman]

Absolute game changing workout. This paired with hockey talent. Dominating.

[Yusufrasoulilia]

Hardwork beats talents but the combination is deadly . Mcdavid

[bacongirl]

I just have to say that your video made my morning! I think all of these tips are excellent and important, but you look like a crazed squirrel throwing weights and jumping and pivoting. You've got to look a little crazy to do great things! I appreciate this! Thank you for making my morning 😂

[ramalama]

It’s the “talent” part that stumps most people!!

[katietrachtenberg]

This is awesome. How many times would you recommend doing this each week?

[trvman]

Nice video. However, I think I will just live my Hockey Career thru McDavid. This way I don't have to do the work and I can just watch :) Watched McKinnon and Crosby workout on YouTube. With the stress they put on their body's in a LONG season. I often wonder if they are (like most players) actually are doing an "extra season" on their bodies with all this off season workouts. They say you can over train. I also think natural ability comes into play with many athletes. Otherwise every hockey player could skate with McDavid's speed.

[vkkskd]

Can you do a video about how to flex your stick harder in your shots

[kurthartz]

I know Rutherford did what he was asked for the most part and even left the pens a few prospects which coincidently P.O Joseph the Pens prospect will most likely be playing for the Penguins big club this year or he will be a good trade piece?

[oliverpietras]

Should I do this in the inseason if im skating 6 days a week.

[lincolnswerdfeger]

Is there and exercise I can substitute for the prowler push as I don’t have a sled

[iedmspp]

Bet my knees gonna broke at first seconds of this training

[Victoria-otyr]

where can you get the hurdles and stuff???

[BigEightiesNewWave]

Who is the model ??? Damn he is agile as Hell.

[kurthartz]

Maybe the Pittsburgh Penguins should show all this stuff to all of their younger player's not quite ready for the NHL if not to just use as an example of how you could take all your younger prospects and actually use as a means of motivation even if you have to make your own version like have Mcdavid say something in the way of "" Penguins wish they can skate like me"" or something lmfao. ? Anything to motivate some of these young guy's coming up through their system? However my hat goes off to GM Ron Hextall for the job he has done with the limited cap space due to some of the really bad decisions that Rutherford was responsible for, in my opinion I lost a lot of respect for Jim Rutherford because of the way he suppossedly stepped down from the Penguins GM job after bareing the entire cupboard of good prospects and resources, and for Mr. Hextall stepping into a nightmare being the GM for the Penguins job following a literal mess left by Rutherford, Mr. Hextall has done an amazing job of making a more hungry and more physical team with having to become a magician 🎩 to acquire the pieces necessary to make this Penguins team more competitive!

[RodCalidge]

And Connor McDavids all over the world want to play like hockey players.
It's a team sport, not a figure skating competition.

[denismorissette]

Gentlemen, don't do this at home because it's gonna smell sweat!!!