8d • Coaching
Struggle with First Step Quickness?
For the longest time, I struggled with my confidence to win one-on-one foot races to the puck or be able to keep up forwards crashing into the zone.
As a guy who primarily plays defense… this was obviously a problem.
I went back to the drawing board and realized I was always a step behind and didn’t feel confident in challenging opponents for fear of getting beat and then being out of position (cardinal sin).
I began incorporating single leg exercises that focused on developing POWER (transferring energy quickly) alongside my typical heavy squats, deadlifts, and other accessory work.
And in a short period of time I noticed that not only did I feel more comfortable taking chances to step up on loose pucks; close gaps to apply pressure; and even knocked off a few odd-man rushes that almost got the best of me!
If you’re looking to boost your first-step quickness too, add a few of these exercises to your off-ice training routine right now!
- SINGLE LEG BOX JUMP [5-7 sets of 3-5 reps each leg]
- HALF-KNEELING SKATER JUMP [4-5 sets of 2-4 reps each leg]
- STATIONARY LUNGE REBOUND HOPS [2-4 sets of 6-10 reps each leg; quick bounds]
Want to kick it up a notch? Add these Wild Cards to the mix
SSB POWER BULGARIAN SPLIT SQUATS
—Slow eccentric movement to load the leg and further create the mind-muscle connection before exploding up and through the top range of motion. [2-3 sets of 3-6 reps each]
SKATER SQUAT & HOLD
—Isometrics help develop strong joints at the point of the energy transfer from one direction (down) to the other (up) creating a solid foundation for power and confidence in EVERY step.
It doesn’t matter if you play defense or offense, having that first step quickness to beat the opposition in a race; backcheck to break up a play; or create separation around the opponent is crucial.
Add these single leg power exercises to your training program and watch your first-step quickness catch your opponent off-guard.
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Struggle with First Step Quickness?
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