Hockey Specific Leg Training For Speed Development

By: Mike Gough BSc., CSCS, CFC

 

Leg strength and power play key roles in the ability to accelerate and react on the ice. Look at any pro hockey player who is known for their speed, and you will see strong, powerful quadriceps, hamstrings and gluteals. While flexibility is important, strength and power are equally important as the key for speed development. This article will outline three key hockey specific leg exercises to improve your leg strength and power.

 

The Squat

The squat is the king of all leg exercises. Start by using a light weight then progressing to heavy weights. Make sure that you do not sacrifice form, completing a full range of motion. For young athletes, try doing the bodyweight squat using no added resistance.

 

 

The Step-Up

 

The Step-Up is a great exercise as we can target the quad, glut-hamstring muscle groups that are key for speed development. Start with body weight, stepping up onto the box. Make sure that the front leg (stepping leg) is the leg doing the work. Many athletes I work with have to be reminded to focus on using only the front leg.

Romanian Deadlift

This exercise is great for targeting the muscle groups responsible for speed development: Gluteal, hamstring and erector spinae muscle groups.  With a bar in hand with the knees and hip slightly bent, lower the bar keeping a tight, flat back. Lower the torso to a position of great stretch on the hamstrings and return slowly to the starting position.

 

These three leg exercises should be a staple of every hockey training program. By performing these exercises you will enhance your leg strength, resulting in a more powerful, efficient skating stride.

 

 

Mike Gough BSc., CSCS, CFC – Mike is a certified Strength and Conditioning Specialist by the NSCA and currently owns Optimum Performance Specialists (www.optperformance.com) a sports performance consulting company who trains professional athletes from the NHL, NBA, NFL and MLB. He previously held the position of Strength and conditioning Coach with the Toronto Raptors and Cleveland Indians. He can be contacted via e-mail at mikegough@optperformance.com or for more information on his training programs visit his website at www.optperformance.com.