Off-Ice Strength & Conditioning

Cook Hip Lifts

Use this exercise to activate your glutes — which are highly important muscles in having a powerful stride.

  1. Lie on your back with right knee pulled into your chest and left leg bent 900 with pressure on your heel
  2. Push through your left heel and bring hips off the ground
  3. Hold extended position for 5 seconds and reset
  4. Perform 1 set of 5 reps per side

Single Leg Squats

This is a great exercise to make each leg work independently and develop strength and coordination Wth each leg.

  1. Standing on one leg, lower your body in a controlled manner to a point where your knee is at or below 900 (you can use a bench or chair to provide a target)
  2. Staying tall and keeping your knee behind your toes, drive through support leg back to 8 standing position
  3. Perform 3 sets of 8-12 repsper side, resting 1.’00 between sets

Side Leg Hip Hikes

Hip hikes target tha smaller, stabilizing muscles around your hips, helping you develop a strong stride,

  1. Standing with left leg on an elevated surface (6-12 inches), drive hips as far to the left as possible.
  2. Contract the muscles on outside of left hip to return back to neutral starting position.
  3. Perform 2 sets of 15 reps per side

Bulgarian Split Squats

Similar to Single Leg Squats, this exercise builds strength in each leg independently.

  1. Standing on right leg with left foot elevated on a 6 – 12 inch surface
  2. Lower your body until your right knee is at or below 900
  3. Keeping your body tall, push yourself back up to starting position
  4. Perform 4 sets of 8 reps per side

Wall Ankle Mobility

  1. Place a plate (1 ” height) under your forefoot of the front foot
  2. Keeping front heel on ground, slowly drive your front knee towards the wall
  3. If you can touch your knee to the wall, rnove the plate back a few inches
  4. Perform 2 sets of 15 reps per leg
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