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Here's a Quick Way for You to Skate Faster

By Mark Fitzgerald, Elite Training Systems, 10/27/17, 3:30PM EDT

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Lateral Bound Drill produces leg strength and power

The game of hockey has trended towards an emphasis on speed and skill instead of size and power. No longer are the biggest players on the ice the most dominant. Players that are successful are able to separate themselves from their opponents by creating space with stick work and speed.

The Lateral Bound drill is a great movement for hockey and for all activities that have an emphasis on leg strength. It teaches the athlete to load up and produce power in a single leg for stronger, lengthier strides.

The Drill: Lateral Bound

Producing power and explosiveness by pushing off a single leg to the other.

What You’ll Need: A flat surface, running shoes.

Body Position: Athletic stance with the outside knee bent. Inside leg behind you, ten percent on the ground.

The Movement:

  • Push off sideways from the outside leg to the inside leg. When landing, tap in the inside foot on the ground for stabilization when first starting this drill.
  • As you gradually increase the intensity, the ‘stick’ landing will be more firm. Tapping the inside foot is no longer required. This challenges the athlete to push off and absorb the landing with just a single leg.
  • Increase the speed by reducing the ‘contact time’ on the ground. Do five reps on each side as fast as you can while maintaining proper technique and posture.

The Breakdown:

This drill is appropriate for skaters of all ages and helps to increase leg power. This exercise helps to increase a player’s agility and balance, two crucial skills while on the ice. Developing a strong lower half helps to create a solid core.


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OMHA athletes now have access to the ETS Athlete Development App. Pro-grade technologies deliver content and track critical athlete development metrics ensuring athletes and the coaching staff are on track for in-season developmental progress, download the training app.

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ABOUT THE AUTHOR

Mark Fitzgerald is the owner and founder of Elite Training Systems as well, as the ETS Athlete Development App. In addition, Fitzgerald is head of Performance Training for the Anaheim Ducks, Lead Training Advisor for Under Armour and a member of the Under Armour Global Team.

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