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Build Leg Strength

OFF-SEASON LEG STRENGTH TRAINING FOR ICE HOCKEY
By Craig Ballantyne

 

GENERAL STRENGTH ACQUISITION

3 sets x 10-12 repetitions (*warm-up sets)
rest 90-seconds between sets
Tempo = 3 – 0 – 2
Stretching must be done every day. Do NOT neglect this component.

SAMPLE LEG WORKOUT

Excercise Date
Set # 1 2 3 1 2 3 1 2 3 1 2 3
Sumo Squat WT
REPS
Hamstring Curls WT
REPS
Lunges WT
REPS
Low-Back Extensions WT
REPS


HOCKEY-SPECIFIC EXERCISES

Hamstring curl

Lie face down on leg curl bench with heel roller pad resting on back of ankles with the knees just off the bottom of the bench. Slowly curl the legs towards the buttocks, keep the hips pressed into the bench and slowly lower to starting position.

This exercise is also performed using one leg at a time.

Lunge

Hold light dumbbells and step forward with a slightly exaggerated stride until the front thigh is parallel to the ground. Do not allow the knee to extend beyond the toes and keep the knee and foot in alignment. The trailing knee should be 3-5 cm from floor. Keep the torso vertical and push off the lead leg to return to the starting position.

Sumo Squat

Perform a regular squat BUT/ stand with legs spread extremely wide apart in order to train the adductors (groin) to a greater extent.

Rest the barbell on the trapezius (NOT the neck). Position the feet and hips under bar, take it off the rack and take 2 steps back. Place the feet shoulder-width apart with the head up. Drop the hips and "sit back into a chair". Start the movement at the hip joint, not the knees. Squat as deep as possible in this position by flexing at hip and sticking your butt out, and keep the low back tensed in a neutral position. Return to the starting position by extending at the hips and the knees.

 

Article by Craig Ballantyne of SportSpecific.com. Craig has helped 1000's of athletes improve their sports performance. Visit http://www.SportSpecific.com for FREE "how-to" sports training articles, discussion groups, chatrooms, newsletters and more. No time to visit the site? Subscribe to their Free, monthly SportSpecific Training Newsletter: mailto:join-sportspecific@lists.dundee.net