Strengthen your legs and reduce groin injuries in hockey

Every hockey player I have ever met wants to strengthen their legs and if possible, reduce the risk of groin injuries.  Today, I will share an exercise that I use with skaters and goalies alike to build single leg strength, balance and to teach the adductors (groins) to lengthen while under tension.  The exercise is called the squat lateral with foot elevated looks like this:

Starting position

Starting position

Bottom position

Bottom position

Technique Tips:
  • Keep your chest up as you squat down – your torso will pivot forward from the hips (as it will when you squat), but do not round your back.
  • If you are a goaltender, then you may perform the exercise using a stability ball as shown above.  If you are a skater, then you may want to begin with your foot on a smaller stability ball.
  • If you are having trouble balancing and completing the exercise with perfect form, then begin with your foot on a low step or other stable platform before progressing to the stability ball.
  • Only squat as low as you comfortably can – begin very slowly and do not force the range of motion.

Begin with 10-15 reps using your body weight and then add light to medium resistance and lower the volume to 8-10 reps with perfect form.  Begin with a tempo of 3 seconds down – 1 second pause at the bottom – 2 seconds up – 0 pause at the top of the movement (3020).  After two weeks at this tempo, then move to a 2010 tempo.

 

Interested in a comprehensive hockey training program that you can start today?  Build stability, strength, stamina and speed for hockey.