Last week I posted a video of a lower body work capacity exercise that we’ve used quite a bit at the end of this off-season. Today i wanted to share a companion exercise that encompasses somewhat of a more “hockey-specific” movement pattern.

On that note, I think it’s important to understand what hockey-specific means. It’s been funny over the last year to hear how many parents and coaches talk about our training at Endeavor Sports Performance as “hockey-specific”. In a lot of ways, it really is. We prepare our players for the demands of the game, and make sure that we peak their speed, power, and energy systems work to create the smoothest transition to pre-season as possible. That said, if you walked into our facility and watched our players train, you wouldn’t see anything that looks like hockey. In fact, a lot of what makes the programs I write hockey-specific is how I explain the benefits of various components to the players. In many cases, specific exercises and program design strategies are appropriate for a number (if not all) sports, but the explanation to the athlete about how it transfers is different.

Does this make it hockey specific?

(This is what happens when you hit yourself in the face with the bar while doing hang cleans…lesson learned)

All that said, this exercise does have direct application to hockey with regards to the body position, movement pattern, and involved energy systems. It’s also pretty funny to watch how long it takes them to get set up for, what they know will be, their very last video appearance of the Summer (watch for Gabe Antoni trying to sneak into the shot after being told he couldn’t just skip to the end of the training day to be in the video).

Split Squat IsoHold into Lateral Bound

We progressed it:

  1. Week 1: 3 x 3x(5s+3)/side …3 sets of 3 cycles of 5s holds with 3 max effort jumps each side
  2. Week 2: 3 x 4x(5s+3)/side
  3. Week 3: 4 x 4x(5s+3)/side

This is another great exercise to incorporate into the end of the off-season, once players have established sufficient strength and endurance to maintain the desired positions and speed of movement. If you missed it, check out my last post on another variation of this concept: Late Off-Season Conditioning

To your success,

Kevin Neeld

P.S. Get an inside look at how I design year-round comprehensive hockey training programs here: Ultimate Hockey Training

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