An exercise to increase strength and stability to have an explosive first stride on the ice.
What You Need: A flat surface, running shoes, athletic clothing.
Body Position: Start in a standing position.
- Start in a tall position. Drop into a single leg squat – bend one knee forward and balance while the other leg is bent and behind you. Hold this ‘loaded’ position before resetting.
- The key is to have your knee straightforward, hips back and eyes up. Do five reps on each leg.
- This is a single leg jump on the spot. Get into the loaded position and push up, sticking the landing on the same leg. Focus on your stability.
- This is a single leg jump forward. Get into the loaded position and push out, driving out and sticking the landing on the same leg. Focus on your stability to mimic the first stride on the ice.
The Breakdown: Use these progressions if you already possess good lower body strength. The drill is designed to mimic the strides necessary to have burst of speed when quickly changing direction on the ice. This can be done at home or at the rink – remember to do reps on both legs.