Before a young hockey player can build explosive speed or heavy leg strength, they must first master the fundamental position of the sport. The skating stride is essentially a dynamic, single-leg squat performed repeatedly. If a player cannot hold a stable, bilateral squat position on solid ground, they will never be able to maintain a low, powerful skating posture on the ice.
The Squat Hold is a foundational exercise designed to build the specific strength and muscular endurance required for the skating stride. It teaches athletes how to engage their glutes, stabilize their knees, and maintain a strong core under tension.
Why This Matters for Hockey
A common issue among young players is "standing up" when they get tired on the ice. As their legs fatigue, their hips rise, their stride shortens, and they lose all their power.
This happens because they lack the muscular endurance to stay in the low, loaded position required for efficient skating. The Squat Hold directly targets the quads and glutes, building the endurance necessary to stay low shift after shift. Furthermore, it trains the exact joint angles and core bracing required to protect the lower back and knees during the skating motion.
Exercise Breakdown: The Squat Hold
This exercise is about perfect mechanics and tension, not depth.
Setup
•Stand with feet slightly wider than hip-width apart.
•Keep feet parallel to each other. Imagine standing on train tracks, ensuring the distance between the balls of the feet is the same as the distance between the heels.
•Push feet firmly into the ground.
•Roll the body weight slightly to the outside of the feet while maintaining firm contact between the big toe and the ground.
Execution
1.Initiate the movement by pushing the hips and butt backward first.
2.Bend the knees and lower down as if sitting into a chair.
3.Pause and hold the bottom position.
Key Coaching Points
•Knee Tracking: Ensure the middle of the kneecap stays in line with the third and fourth toe. Actively push the knees outward to engage the glutes and create stability in the joint.
•Show Off the Logo: Keep the chest up and strong through the core. A helpful cue for young athletes is to ask them to "show off the logo" on the front of their shirt.
•Flat Back: Maintain a straight, flat back from the head down through the tailbone.
Common Mistakes
•Knees Caving Inward (Valgus Collapse): This often happens because the position is challenging and the glutes are weak. Pushing the knees out is crucial for proper joint stability and injury prevention.
•Rounding the Back: As athletes fatigue, a lack of core endurance causes their back to round. Prompting them to lift their chest helps correct this posture immediately.
Programming and Application
The goal is to build both strength and endurance. Start with 3 to 4 sets of 20 to 30-second holds. As the athlete builds endurance, progress the hold times up to 45 or 60 seconds. This exercise is an excellent primer during a warm-up or a potent finisher at the end of a leg day.
Final Thoughts
Endurance in the squat position is non-negotiable for hockey players. By mastering the Squat Hold, athletes build the structural integrity and muscular stamina required to stay low, skate fast, and dominate the third period.
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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