When hockey players hit the gym to build skating speed, they almost exclusively focus on the large muscles of the posterior chain and the quadriceps. While squats and deadlifts are essential, there is a small, often forgotten muscle on the front of the lower leg that plays a massive role in stride mechanics. If a player neglects the tibialis anterior (the shin muscle), they are leaving speed and power on the table.
The Wall Tib Fib Drill is a simple, highly effective exercise designed to isolate and strengthen this critical muscle group.
Why This Matters for Hockey
The skating stride is a continuous cycle of plantar flexion (driving the toe down into the ice to push off) and dorsiflexion (pulling the toe back up toward the shin during the recovery phase).
A powerful stride requires "triple extension" through the hip, knee, and ankle. To maximize the force put into the ice during plantar flexion, the opposing muscle group (the tibialis anterior) must be strong enough to support that explosive movement. Furthermore, a strong shin muscle ensures the foot is rapidly pulled back into dorsiflexion during the recovery phase, setting the player up for the next powerful push. Strengthening this muscle directly translates to better mechanics, increased power output, and faster overall speed.
Exercise Breakdown: Wall Tib Fib Drill
This exercise requires zero equipment and focuses entirely on isolating the muscles on the front of the shin.
Setup
•Find a flat wall and lean your back flat against it.
•Maintain a tall, strong posture through your upper body.
•Keep your legs perfectly straight.
•Walk your feet out slightly away from the wall, keeping your heels firmly planted on the ground.
Execution
•Initiate the movement by pulling your toes up toward your shins as high as you possibly can.
•Pause briefly at the top of the movement to maximize muscle contraction.
•Slowly and with control, lower your toes back down to the floor.
•Pause briefly at the bottom before initiating the next repetition.
Key Coaching Points
•Do Not Rush: This is a small range of motion, but it requires intense control. Rushing through the reps will eliminate the benefit.
•Pause at End Ranges: The pauses at the top (full dorsiflexion) and bottom are critical for fully engaging the muscle.
•Mind-Muscle Connection: Keep your mind engaged the entire time. Actively think about pulling your toes up to your shins on every single rep.
Programming and Application
Because the tibialis anterior is a smaller muscle group that is highly active during walking and skating, it responds best to higher volume training.
Program this exercise for 2 to 3 sets of 12 to 15 repetitions. It serves as an excellent addition to a lower-body warm-up or as a burnout exercise at the end of a leg day.
Final Thoughts
Speed is built in the details. By taking the time to strengthen the often-forgotten shin muscles, players can improve their ankle mechanics, support a more explosive triple extension, and ultimately build a faster, more powerful skating stride.
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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