Training single-leg strength in a variety of patterns is one of the keys to having strength improvements transfer to the dynamic environment of sport.
This video is of a 1-Arm DB 1-Leg Lateral Slideboard Lunge, a supplementary exercise that serves two primary purposes:
1️⃣ Develop single leg strength, with control against competing lateral forces
2️⃣ Develop eccentric strength of the adductors in a lengthened position
These qualities are important for most team sports, but have particularly value in hockey in both developing strength in sport-relevant patterns, and improving durability by minimizing injury risk to the adductors resulting insufficient stiffness or end-range strength.
Holding a dumbbell in the opposite hand helps drive a weight shift and a slight rotation of the torso over the stance leg, both of which help load the hip.
A few key coaching points:
✅ Set-up with the majority of the weight on the outside leg (think 80/20).
✅ The outside leg should be actively pushing down into the ground through the entire range of motion.
✅ As the hips drop, the dumbbell should move toward the outside leg.
✅ Keep downward pressure into the board with the straight leg throughout the rep to maintain active tension through the adductors.
Typically performed for 2-3 sets of 8-12 reps OR 6-8 reps with a 3-5s eccentric.
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,
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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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.