Straight-line speed is a massive asset in hockey, although if a player only possesses "north-south" speed, they become a one-dimensional skater. The game is rarely played in a straight line. To be truly effective on the ice, players must possess the ability to stop on a dime, change direction, and cut back against the grain.
This requires multi-directional agility and, more importantly, the ability to stop momentum quickly and react laterally. The Single-Leg Drop to Quick Lateral Bound is a high-quality, central nervous system-taxing drill designed to build exactly that.
Why This Matters for Hockey
When a player makes a hard cut or a punch turn on the ice, their outside leg must control a massive amount of force in a fraction of a second. If the body cannot efficiently control that force, the player will lose their edge or take too long to transition their weight, resulting in a slow, wide turn.
This drill trains the body to drop into an athletic position, establish control, and immediately react laterally. It mimics the exact physical demands of evasive skating, training the nervous system to fire quickly and efficiently.
Exercise Breakdown: Single-Leg Drop to Quick Lateral Bound
This drill is not about jumping as far as possible. It is about ground contact time, force control, and reaction speed.
Setup
•Start by standing on one leg.
•Maintain a tall, strong posture before initiating the movement.
Execution
1.The Drop: From the tall stance, drop your hips down as quickly as possible into an athletic, single-leg squat position.
2.The Pause: Pause briefly at the bottom of the drop to establish complete control. You must "own" this position.
3.The Bound: Perform a short, quick lateral bound to the side, landing on the opposite foot.
4.The Return: The exact moment your foot touches the ground, react as quickly as possible to bound back to the starting position.
5.The Brakes: Upon returning to the starting position, immediately "put the brakes on" by landing under control and holding the final stance.
Key Coaching Points
•Control is Key: The sequence must be: control down quick, pause, quick across and back, control again.
•Focus on Control: Do not try to make a massive, powerful push on the lateral bound. Keep it short. The primary goal is to train the body to absorb weight efficiently upon landing and react instantly.
•Quality Over Speed: Do not rush through the sets. The quality of the movement dictates the improvement you will see on the ice.
Programming and Application
Because this is a highly reactive drill that taxes the central nervous system, it requires low volume and high rest.
Program this for 3 to 4 repetitions per side, for a total of 2 to 4 sets. Take plenty of rest between sets. Full recovery is necessary to maintain proper execution and get the desired speed and agility benefits.
Final Thoughts
Do not settle for being fast in only one direction. By training the body to absorb force and react laterally, players can build the multi-directional agility required to become dynamic, unpredictable skaters.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
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