Transferring Single-Leg Strength to Sport

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,

Kevin Neeld

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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