Eyes Closed Ball Self Toss - Single Leg Balance

Why Hockey Players Need One-Leg Balance

Balance on one leg is imperative for hockey.

The action of skating requires balance, timing, and recruitment of muscles in sync with the cadence of the stride. It also comes into play when caught in awkward positions, like battling for pucks or checking. Working to strengthen the stabilizers of the hip, knee and ankle aids in proper mechanics of stride movement.

Further, a person's kinesthesia, or the awareness of the positions and movements of the limbs and the body as a whole, is imperative during locomotion to succinct movement patterns. This is done through the sensory organs (proprioceptors) within muscles and joints that gauge and recalibrate position, motion and equilibrium based upon the external forces acting on that person. This is developed by putting individuals in unstable environments.

To enhance the challenge of balance visual tracking development is also a variable. Being able to focus on a single point while stabilizing enhances the balancing ability because there is a “centering” factor. When the eyes and head have to follow or track a moving object or cannot see, the balancing task becomes much more difficult. However, the difficulty that is experienced helps to develop the proprioceptors and kinesthetic awareness both in and out of the drill and this translates to more succinct and overall better movement.

How to Train Balance With Single-Leg Self Toss

• Version 1: Eyes Closed (no ball)
• Take off shoes
• Stand on one leg with a soft knee bend
• Close the eyes

• Version 2: Ball Self-Toss
• Take off shoes
• Stand on one leg with a soft knee bend
• Holding one ball in one hand toss the ball over to the other hand

Start with 20 to 30 seconds each leg and progress to one minute. Repeat for 3 – 4 sets each leg. Use the same drill or a blending of the two drills as desired

Balance Progressions:

• Version 1:
• Stand on a folded mat or Airex pad
• Version 2:
• Stand on a folded mat or Airex pad
• Throw one ball high overhead to the other hand to have to track looking mostly upwards
• Throw one ball high and wide to the other hand to have to track it looking upwards and turning the head as well.
• Use two balls
• Throw both balls up at the same time
• Alternate throwing the balls
• Throw both balls up and have them cross each other in the air

Paul Goodman is the head strength and conditioning coach for the Chicago Blackhawks.