If a hockey player wants to improve their game, they need to build strength that directly translates to the ice. The skating stride is a complex, dynamic movement that requires immense power from the quadriceps, hamstrings, and glutes. Training these muscle groups in isolation is fine, although training them in ways that mimic the demands of skating is how athletes truly become faster and more explosive.
The following three exercises are foundational movements for any hockey player. They target the specific lower-body muscle groups essential for developing the strength, power, and lateral stability needed for effective skating.
Why This Matters for Hockey
Hockey is not played on two feet. Every stride, crossover, and tight turn requires single-leg strength and stability. If an athlete only trains bilaterally (using both legs at the same time, like in a traditional barbell squat), they are missing a critical component of hockey-specific strength.
These three exercises focus on unilateral (single-leg) strength and lateral movement. By training one leg at a time, players correct muscle imbalances, improve their balance, and build the specific type of power required to push off the ice and accelerate.
Exercise Breakdown
1. Dumbbell Skater Squat
This exercise primarily targets and strengthens the quadriceps, which are vital for generating power in the initial push of a skating stride.
•Setup: Place a small pad on the ground and stand with one heel against it. Hold a dumbbell in each hand. Press your standing foot firmly into the ground. Bend your opposite leg behind you, pulling your heel to your butt, and hold it there.
•Execution: Slowly lower your body down while simultaneously pushing the dumbbells forward and away from you for counterbalance. Continue lowering until your back knee lightly touches the pad. Stand back up under control.
•Key Coaching Points: This is a strength exercise, not a balance drill. It is perfectly fine to place your elevated foot back on the ground at the top of the movement before starting the next rep. Maintain a slow and controlled descent, keeping the back heel pulled tightly to the butt.
2. Dumbbell Single Arm Lateral Lunge
•Setup: Hold a heavier dumbbell in one hand (e.g., your right hand). Stand in a neutral position.
•Execution: Step out to the side opposite the dumbbell (e.g., step out to your left). Sit down nice and low into the lunge. Push the ground away with your lunging leg to pop back up to a standing, neutral position. Pause for a second, then repeat.
•Key Coaching Points: Keep your back flat and maintain a neutral spine. Do not let the weight of the dumbbell pull your torso down, and avoid arching your lower back. Keep your weight focused through the heel of the lunging foot.
3. Dumbbell Single Leg Single Arm RDL
The Romanian Deadlift targets the hamstrings and glutes. These are the primary drivers for hip extension, which is the exact mechanical movement that creates a powerful, explosive skating stride.
•Setup: Stand on one leg, pressing that foot hard into the ground. Hold a dumbbell in the opposite hand.
•Execution: Hinge at the hips, pushing your elevated leg straight back while lowering the dumbbell toward the ground. Focus on feeling the tension in the glute of your standing leg. Squeeze that glute to pull yourself back up to a tall, standing position.
•Key Coaching Points: Drive through your hips to stand up, keeping your ribs tucked and core engaged at the top. Ensure full hip extension by squeezing the glutes. Crucial Foot Positioning: Do not let the foot of your elevated leg open up (toes pointing outward). Internally rotate that leg so the toes are pointing down toward the heel of your standing foot.
Programming and Application
These three exercises can form the core of a highly effective lower-body training day. Because they are unilateral, they require significant focus and control. Program them for 3 to 4 sets of 6 to 8 reps per side, focusing on form and tension rather than just moving heavy weight.
Final Thoughts
To be a dynamic skater, a player must train like one. By incorporating the Skater Squat, Lateral Lunge, and Single Leg RDL into their routine, athletes will build the specific quadricep, hamstring, and glute strength required to dominate on the ice.
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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