Hockey is a game of repeated force absorption and force production. Every stride, stop, and directional change requires the athlete to absorb load efficiently before reapplying it into the ice. Exercises that train this quality help players move more explosively while maintaining control.

The medicine ball rear foot elevated drop split squat is an advanced progression designed to challenge eccentric control, positional strength, and core stability. 

By adding load and increasing the speed of the descent, this exercise teaches athletes how to absorb force effectively and convert it into powerful movement.

Why Eccentric Control Matters for Hockey Players

When an athlete cannot absorb force well, several issues tend to show up:

• Poor balance and instability in single-leg positions

• Slower transitions between movements

• Reduced agility and reacceleration ability

• Increased stress on joints rather than muscles and tendons

Improving eccentric control allows athletes to slow down faster, change direction more efficiently, and reapply force with greater intent. This is especially important for skating, where force absorption happens constantly under high speeds.

Purpose of the Drop Component

The drop portion of the movement increases demand without requiring heavier external loads. As the athlete drops quickly into the split squat position, they must decelerate their body mass and the added medicine ball load.

This teaches the athlete to:

• Absorb force through the hips and legs

• Maintain trunk stability under rapid loading

• Stay organized in deep single-leg positions

The pause at the bottom ensures the athlete owns the position before standing back up.

How to Coach the Exercise

Setup

• Hold the medicine ball tight to the chest

• Rear foot elevated on a bench or stand

• Front foot planted with pressure through the ball of the foot

Execution

• Drop quickly into the split squat

• Catch the bottom position with control

• Pause briefly to confirm stability

• Stand back up tall with full control

Throughout the movement, the athlete should remain tall through the torso with strong core engagement. Speed comes from the drop, not from rushing the ascent.

Key Coaching Emphasis

• Drop fast, stop clean

• Stay tall through the chest

• Control the bottom position

• No bouncing out of the bottom

• Own the position for 2s before standing

These cues reinforce intent and quality rather than fatigue or volume.

Where This Fits in a Program

This exercise is best suited for athletes who already demonstrate strong split squat mechanics and good single-leg control. It works well in later off-season phases, pre-season blocks, or as part of a power and agility emphasis.

It should follow simpler split squat variations and precede more reactive or plyometric work when sequencing sessions.

Final Thoughts

The medicine ball rear foot elevated drop split squat is not about lifting heavy weight. It is about teaching the body to absorb force efficiently and stay organized under load.

When athletes improve this ability, they move with more control, transition faster between movements, and become more agile on the ice. Used appropriately, this exercise can play a valuable role in preparing hockey players for the demands of high-speed skating.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. He has trained athletes from youth hockey through the NHL and regularly presents on skating mechanics, injury prevention, and long-term athletic development.

📲 Follow on Instagram: @martell.elite.fitness