Quick answer
Backchecking is hustling back on defense when the other team has the puck and is heading toward your net. To backcheck well, turn and skate hard the instant possession changes, pick up the most dangerous open attacker (usually the one driving to the middle or the far post), and take away the passing lane with your stick as you skate back. Come back through the middle, not along the boards, and communicate with your defensemen so you cover the right player. Backchecking is about effort and reads, not speed alone — the first three strides back and picking up the right man are what turn a rush against you into a broken play.
Key takeaways
- The moment you lose the puck, turn and sprint back — the first three strides decide everything.
- Pick up the most dangerous attacker, usually the one attacking the middle or the back post.
- Backcheck through the middle of the ice, taking away passing lanes with your stick.
- Communicate with your defensemen so nobody is left uncovered.
- Track your man all the way to the net — don't quit at the blue line.
- Backchecking is a habit built on effort; it's the clearest sign of a complete player.
Why backchecking wins games
Every player loves to score, but games are won by the players who work just as hard the other way. Backchecking turns odd-man rushes into even ones and kills scoring chances before they start. When I played, coaches trusted the forwards who backchecked, because one hard backcheck saves a goal just as surely as a shot scores one. It doesn't take special talent — it takes the willingness to turn and sprint the instant the puck is lost, and the awareness to pick up the right man.
The first three strides
Backchecking is won or lost in the first moment. The instant possession changes, stop admiring the play and get your feet moving back — hard. Cue: "lose it, turn and burn." Those first three explosive strides close the gap on the rush before it builds speed. Players who glide back or coast for a second are always a step behind for the rest of the play. This is why explosive first-step speed is a backchecker's best friend.
Coach Joel's tip: The backcheck I always won was the one where I turned before the puck was even fully lost — the second I saw the play breaking down, I was already going. At game speed you can't wait to see what happens; you react to what's about to happen. That half-second head start is the whole difference between catching your man and chasing him.
Picking up the right man
Speed back is wasted if you cover the wrong player. As you skate back, read the rush and pick up the most dangerous open attacker — usually the one driving the middle or sneaking to the back post, not the puck carrier (your defensemen have him). Cover the man your defense can't.
| Situation | Who you take |
|---|---|
| 2-on-1 developing | Take the pass option; let the D play the shooter |
| 3-on-2 rush | Pick up the far/trailing attacker driving the middle |
| Man sneaking to back post | Track him all the way — that's the goal you're preventing |
| Even rush | Take the most dangerous open man, communicate with your D |
Stick position and finishing the check
As you catch up, get your stick into the passing lane between the puck and your man — you take away the pass without needing to reach or lunge. Skate on the inside of your man so you steer him away from the middle. When you arrive, you can lift his stick, poke the puck, or angle him to the boards. Cue: "stick in the lane, body on the inside." Track him all the way to the net; most backcheck goals-against happen because a forward quit at the blue line.
Coach Joel's tip: Backcheck with your stick, not your body. The best defensive forwards I played with rarely tried to hit anyone on the backcheck — they got their stick into the lane and took the pass away, and the play died on its own. A well-placed stick beats a big swing every time.
Drills to build backchecking
The engine of a good backcheck is your first-step speed and skating, which you can build off-ice. Train acceleration and edges on flooring tiles and add resistance with a speed chute; use a slide board for the lateral power that helps you angle a man off.
- Turn-and-sprint. On a signal, turn 180° and explode into three hard strides. 8 reps each direction.
- First-step starts. 6×10-metre sprints focusing on an explosive first stride.
- Stick-in-the-lane skate. Skate a backcheck path with your stick sweeping the passing lane. 3×30 seconds.
- Read-and-pick-up. With teammates, practice reading a rush and taking the right man back.
Pair this with our sprint training and forechecking guides — the same skating and angling skills work both ways.
Common mistakes
- Coasting after a turnover. One second of gliding and you're beaten. Fix: turn and sprint instantly.
- Chasing the puck carrier. Leaves the dangerous man open. Fix: cover the man your D can't.
- Backchecking along the boards. Leaves the middle open. Fix: come back through the middle.
- Quitting at the blue line. The back-post man scores. Fix: track your man all the way to the net.
- Reaching and lunging. A missed poke lets him go. Fix: stick in the lane, body on the inside.
- No communication. Two forwards take the same man. Fix: call who you've got with your defensemen.
FAQ
What is backchecking in hockey?
Backchecking is skating hard back toward your own net to defend when the other team gains possession and attacks. Its job is to break up the rush — turning odd-man situations into even ones and taking away passing and scoring options before they develop.
Who should I cover on the backcheck?
The most dangerous open attacker, usually the one driving the middle or sneaking to the back post — not the puck carrier, who is your defensemen's responsibility. Cover the man your defense can't, and communicate so nobody is left open.
Should I backcheck up the middle or along the boards?
Through the middle. Coming back up the middle lets you take away the most dangerous passing lanes and pick up a trailing attacker. Backchecking along the boards leaves the high-danger middle of the ice open.
How do I backcheck faster?
It starts with the first three strides: turn and explode the instant the puck is lost. Build explosive first-step speed and acceleration off-ice with sprint and resistance work. Reacting a half-second earlier matters more than top-end speed.
Do I need to hit on the backcheck?
No. Get your stick into the passing lane and skate on the inside of your man to steer him away from the middle. A well-placed stick takes the pass away and kills the play without a risky hit or lunge.
How can I practice backchecking off the ice?
Train the turn-and-sprint reaction, explosive first strides, and skating with your stick in the passing lane. Off-ice acceleration, edge work, and lateral power drills build the engine that a strong backcheck runs on.
Summary
Backchecking is the effort side of being a complete player: turn and sprint the instant you lose the puck, pick up the most dangerous open man, come back through the middle with your stick in the lane, and track him to the net. It's built on reads and hustle, not just speed — and one hard backcheck saves a goal. Build the engine with our sprint training, learn the mirror-image skill in our forechecking guide, and explore the Hockey Training hub.
