Building Adductor Strength Required For a Powerful Stride

Strong adductors play a critical role in skating speed, stride stability, and injury prevention. Every time a hockey player pushes laterally into the ice, the adductors help control the leg, maintain blade contact, and stabilize the pelvis. When this muscle group is underdeveloped, stride efficiency drops, and the risk of groin or hip issues increases.

While the Copenhagen hold is a common exercise used to train the adductors, not every athlete is ready for that level of demand. For many players, jumping straight to a full Copenhagen is too aggressive and often leads to compensation rather than meaningful strength gains.

This side plank with bottom leg lift and hold is an effective starting point. It builds foundational adductor strength, trunk stability, and positional awareness, all of which are required before progressing to more advanced variations.

Why Adductor Strength Matters in Skating

During the skating stride, the adductors work in a few ways:

• Controls lateral force as the leg pushes into the ice

• Stabilizes the pelvis during single-leg support

• Assists with bringing the leg back underneath the body

• Protects the groin during repeated high-speed stride cycles

Weak or undertrained adductors often show up as unstable stride mechanics, reduced push power, or recurring groin tightness. Developing strength here supports both performance and durability.

Why This Is a Better Starting Point Than the Copenhagen

The Copenhagen hold places a high demand on the adductors, core, and shoulder girdle simultaneously. For younger athletes or players without sufficient baseline strength, this can overwhelm the system.

This regression keeps the foot of the working leg on the ground, reducing load while still targeting the same muscles. It allows the athlete to learn how to create tension through the adductors and trunk without losing position.

This makes it ideal for:

• Youth and developing athletes

• Players returning from groin or hip irritation

• Early off-season or reconditioning phases

How to Coach the Side Plank Adduction Hold

Setup

• Bottom leg is bent with the knee directly under the hip

• Shin creates a 90-degree angle

• Top leg is extended straight back

• Hand on hip for feedback and control

Execution

• Athlete lifts into a side plank position

• Bottom foot remains in contact with the ground

• Athlete holds the position without letting the hips drop or rotate

In this position, both adductors are working, along with the obliques and lateral core. The goal is to maintain clean alignment, not to chase fatigue.

Programming Guidelines

Athletes should start with short, high-quality holds.

• Begin with 10-second holds

• Progress gradually toward 30-second holds

• Perform multiple sets rather than one long hold

Once the athlete can maintain strong alignment and tension for full 30-second holds on both sides, they are typically ready to progress to a full Copenhagen variation.

Common Errors to Watch For

• Hips sagging or rotating backward

• Losing tension through the bottom leg

• Relying on momentum to lift into position

• Holding the breath instead of maintaining steady breathing

Correcting these issues ensures the exercise builds usable strength that transfers to skating.

Final Thoughts

Adductor strength is a non-negotiable quality for hockey players, and it must be developed progressively. This side plank adduction hold provides a safe and effective way to build the strength and control required for a powerful, stable stride.

By earning the right to progress to the Copenhagen, athletes develop more resilient hips, cleaner skating mechanics, and greater long-term durability.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. He has trained athletes from youth hockey through the NHL and regularly presents on skating mechanics, injury prevention, and long-term athlete development.
📲 Follow on Instagram: @martell.elite.fitness