Developing strength in multiple planes is important for improving the transfer of strength to sport-specific movements and to improve durability by preparing the tissue to produce and accept force in these patterns.

The 1-Arm DB Lateral Squat is an example of an accessory single-leg strength exercise that emphasizes a lateral push.

Two quick coaching cues:

✅ When you hit the “bottom” position, all your weight should be centered over your stance leg, so your nose down through your sternum should be centered over the foot.

✅ Actively push your hips away from the ground coming out of the bottom (e.g. don’t lift with your upper body).

Typically performed for 3 sets of 8-10 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 comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey

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