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HOCKEY DEVELOPMENT : MAINTAIN A LOW BASE ON THE ICE

SINGLE LEG ISOMETRIC SQUAT

1 Stand with your back and shoulders against a wall, chest upright & tall.
2 Feet 8-10” apart, toes pointing straight ahead.
3 Descend into a squat, maintaining wall contact with the entire back and shoulders.
4 Sink to a depth which the knees and hips are level or nearly level.
5 Center one foot and lift the other foot off the ground.
6 Hold the bottom position for the allotted time, emphasizing pulling into the squat and then switch legs.
7 Do not let the hips or shoulders shift or hike while standing on the single leg.
8 Do not let the hips or shoulders shift or hike while standing on the single leg.

HOCKEY FOCUS : This exercise is demanding for the quadriceps muscles. The quadriceps and gluteus Maximus are the major muscles used during skating.  This exercise strengthens them in a fairly isolated way.  It eliminates complex motion and isolates the primary muscles. The Exercise starts aerobically, but quickly turns anaerobic so anticipate lactic acid buildup and the resulting burn. In addition to strengthening the critical muscles, you will learn to deal with the burning feeling that occurs on the ice at the end of the shift and control it to some degree. This translates on the ice to helping you establish and maintain a low base and develop the ability to withstand high levels of lactic acid accumulation. The longer you are able to hold the bottom position the higher the threshold for accumulation you’ll be able to handle. This will, in turn, translate to being able to skate in a position with a low center of gravity longer.

Muscles involved:
PRIMARY: Quadriceps, gluteus maximus
SECONDARY: Hamstrings, adductor longs, adductor Magnus