Hip and ankle mobility+strengh
Strong strides aren’t just about quads and glutes.
Your adductors play a huge role in skating speed, edge control, and staying powerful in lateral positions.
Half-kneeling adductor dips build strength through range — not just at mid-range — while also training ankle mobility and stability on the working side.
Don’t ignore the muscles that actually control your push.
In my experience training for hockey performance, focusing solely on quads and glutes doesn’t fully optimize skating ability. The adductors, often overlooked, are crucial for lateral movements, helping with push-off power and edge control. The half-kneeling adductor dips have been a game-changer for me because they build strength dynamically throughout the full range of motion rather than only at mid-range positions. This not only improves muscle endurance but also enhances balance and ankle stability on the leg you’re training. Additionally, ankle mobility exercises should not be underestimated. Enhanced ankle dorsiflexion and stability reduce injury risk and improve overall skating technique. Incorporating ankle mobility drills such as ankle circles, calf stretches, and controlled rocking movements in training routines has helped me stay flexible and more agile during fast skating maneuvers. Personally, consistent focus on these muscle groups combined with a balanced training routine targeting mobility and strength has led to noticeable improvements in skating speed and power. For anyone serious about hockey training, integrating hip and ankle mobility work along with adductor strengthening can provide significant benefits in performance and injury prevention.
