A powerful and efficient skating stride is the foundation of every elite hockey player. However, a common mechanical flaw plagues many developing skaters: as they push one leg out, their hip follows that leg, causing a lateral shift of the entire body. This lack of stability on the non-pushing leg, which is the "pillar," leads to an inefficient stride, a massive loss of power, and ultimately, reduced speed on the ice.
To maximize speed and agility, players must train their bodies to maintain a strong, stable base on one leg while the other leg performs the striding motion. The Slide Disc Hockey Stride Hold is an excellent off-ice exercise designed to correct this flaw, building the stabilization and adductor strength required for a flawless stride.
Why This Matters for Hockey
The skating stride is a single-leg movement. When a player pushes off, the stabilizing leg must act as a solid pillar. If the hip of the stabilizing leg shifts outward, the force generated by the push is leaked laterally instead of being directed into the ice to propel the player forward.
Furthermore, a powerful stride requires the ability to forcefully pull the recovery leg back underneath the body. This requires significant adductor (inner thigh) strength. By training the body to stabilize on one side while extending and recovering on the other, players can eliminate power leaks, increase their stride length, and skate with significantly more efficiency.
Exercise Breakdown: Slide Disc Hockey Stride Hold
This exercise requires only a slide disc (or a towel on a smooth floor) and focuses on isometric stabilization paired with dynamic adductor work.
Setup
•Squat down into a low "hockey position" (athletic stance).
•Keep your head up and chest proud, simulating looking around the ice.
•Focus on the stabilizing (non-moving) leg: Ensure your hip, knee, and the outside of your foot are aligned in a straight vertical line.
•Place a slide disc under the foot of the striding leg.
Execution
•From the starting position, slide the disc-foot out at a 45-degree angle, mimicking a hockey stride.
•Extend the leg fully to achieve maximum length, feeling a stretch in the adductors.
•Focus intently on keeping the stabilizing side completely still; do not let the hip shift outward.
•To return, actively "scoop" the ground, pulling the striding leg back underneath your body to the starting position.
Key Coaching Points
•The primary objective is to prevent any lateral movement on the stabilizing leg while the other leg is striding.
•Maintain the straight-line alignment (hip-knee-foot) on the stabilizing side throughout the entire movement.
•Progression: Once the bodyweight version is mastered, hold a dumbbell or kettlebell in the rack position on the shoulder of the non-moving side. This adds an extra challenge for shoulder and core stabilization.
Programming and Application
This exercise is highly effective for both strength building and mechanical correction. Program it for 2 to 4 sets of 8 to 12 reps per side. It can be used as a primer before a lower-body lift or as a core component of an at-home hockey training routine.
Final Thoughts
Speed on the ice is not just about how hard a player can push; it is about how well they can stabilize the force they generate. By incorporating the Slide Disc Hockey Stride Hold into their training, players can build the pillar strength and adductor power necessary to master their stride mechanics and maximize their on-ice speed.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
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