Single-Leg Stability

The Valslide Skate Position Circle and 2-Way Skater are two exercises we’ll integrate into our prep work or pair with main exercises to help reinforce low position stability of the stance leg.

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In both variations, we’re looking to keep the hip, knee and toes in a straight line throughout the movement.

In the Valslide Skate Position Circle, the emphasis is on locking out the long leg, and keeping the hips stable as the leg “sweeps” around to the back position and then back through to the start.

In the 2-Way Skater, the goal is to reach as far laterally and as far under, finishing through the toes in both, while keeping the hips facing forward.

Typically performed for 2-3 sets of 6 reps each.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. If you’re interested in year-round comprehensive hockey-specific training programs for players at different ages, check out Ultimate Hockey Transformation.

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Side Standing Med Ball Shotput w/ Shuffle Start

Med Ball Throws are a great way to develop rotational power.

As the off-season progresses we’ll move from static throws, to static throws with a partner pass, to throws with dynamic starts.

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The goal here is to use momentum to increase the power output during the throw and to practice generating power from a changing position.

Typically performed for 3-4 sets of 3-5 reps per side.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey

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Wide Stance Lateral Push w/ Med Ball

One of the many differences between goalies and forwards/defensemen in hockey is that they rely more on short, powerful pushes to move around the crease, whereas skating is characterized by longer pushes.

Traditional jump training has a lot of value in improving lower body power in players at all positions, but when this work is prioritized in isolation goalies often report that they’re “over-pushing” on the ice.

Integrating some work that emphasizes short pushes from a laterally extended position can help goalies learn to maximize speed through a small range to reposition quickly without overshooting their position.

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The Wide Stance Lateral Push w/ Med Ball is one example of an exercise that helps emphasize these short pushes, using the med ball to reinforce a tall and quiet upper body during the movement.

Typically performed for 3 sets of 5 reps per side.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey

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Speed Capacity vs. Speed Expression

Despite this, many athletes succeed without possessing elite speed.

Ultimately, speed serves to help create and close space.

Making fast/accurate decisions with ball/puck movement can also create space. Being in the right position can minimize the need to travel excessive distances, allow players to win races without being faster.

Speed development should be a key goal in all performance training programs, but athletes should be focusing on improving the other areas with equal emphasis.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey

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Diagonal Core Progression

Start basic. Eliminate joints, teach control.

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½ Kneel eliminates lower leg and enforces single-leg stance control at the hip/core.

Tall Kneel adds in rotational control at the hip.

Standing adds in lower leg, but still emphasizes control (shoulders turn over a stable pelvis).

Rotational teaches loading through the hip and transfer through the core.

There are many Cable Lift variations not shown here, but this is the structure of a great off-season core training progression, and demonstrates how changes in position can emphasize different areas of the body.

Typically performed for 2-3 sets of 6-10 reps.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance

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