Low Positional Skating Strength

Mike Potenza

Skating efficiency and speed depend heavily on knee bend and posture. Most young athletes do not have enough strength to maintain knee bend while skating, thus causing the athletic position to deteriorate, especially when these hockey players are fatigued. It may sound counter productive to work on movement patterns that mimic the skating position throughout the off-season. However, if you can train the position while implementing an in-depth flexibility and soft-tissue program you will address postural needs, loosen the anterior hip musculature and create a new level of skating strength and endurance.

It should be understood that the following program works in conjunction with leg strength exercises, lateral speed work exercises, soft tissue work, static flexibility routines, power skating, and pre-season metabolic skating programs. Your teaching points while coaching these exercises are "depth" and upper body posture. If depth and posture can not be achieved then do not progress until both can be done efficiently for the given sets and reps.

*** This program is based on a 4-Day split routine with Wednesday being a regeneration day and Saturday and Sunday being off-days. Each phase is 3 weeks long which makes the whole program 15 weeks.

PHASE 1

Day 1 and 3

Lateral Resistor walks 3x15yards

PHASE 2

Day 1 and 3

Wide stance glute mead walk 3x15steps each side
Low walks 3x15yards

PHASE 3

Day 1 and 3

Stagger walks 3x10yards
Skater segmental steps 3x15 yards

PHASE 4

Day 1 and 3

Lateral Resistor Arch steps 3x15yards
Ground start bounds 3x8ea

PHASE 5

Day 1 and 3

Sled Crossovers 3x20yards
Low walks with a weight vest (20lbs) 3x15yards

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