TUCKER TIPS: The Importance of Leg Strength in Skating

Often we will hear coaches say “Wow that player can fly on the ice “or an NHL player will often say “I’ll play another season if I still have the legs”. Yes, skating is the most important skill in the game of hockey.

Proper Skating Technique:

The foundation of skating is good balance and edge control.

Forward skating is the basis for the majority of all skill development in hockey. Start, stride (full extension), glide, recovery and proper arm swing are the basic components of forward skating. If these basic components are the same for every skater, why can’t everyone skate like Sidney Crosby?

The problem is learning and properly applying these components of forward skating. Technically all strides are basically the same. However, the difference is really the length of the glide i.e. how long a player spends gliding before the next skate takes to the ice.

As well, many players move their feet with rapid speed but forget to apply effective force. They have weak leg strength.

While a player needs rapid leg movement to gain speed, he or she must learn to use the skate blade edges, their legs and body weight properly and forcefully.

Once a player masters good forward skating technique, the next progression is to incorporate speed. Speed is power multiplied by quickness. We acquire quickness from our feet and power from our thighs / quads. A player can move his or her feet lighting quick. However, if he or she does not have a good, strong push on the inside edges there will be no power and therefore no speed.

Leg Strength:

For an elite hockey player, one of the keys to success is recognizing the importance of leg strength in skating and developing these muscles in their off season fitness plan. If a player does – he or she will have more speed / jump in their forward stride! Hockey requires great leg strength to negotiate turns at high speeds, stop instantly and then change direction on a dime. Strength affects all other training components such as speed and balance. Above all, strength influences explosive power for a strong push – off, quick starts and anaerobic endurance for repetitive strides.

For a hockey player, “It is more important to develop mass in the lower body” says Lorne Goldenberg, a respected expert on developing pro players and veteran of several NHL teams. “By lowering the center of gravity, players have the strength to bend their knees more to make tighter turns. A hockey player with a big upper body and no legs will fall over in tight, high speed turns”. Often players will go the gym and develop their upper body - biceps, shoulders and chest etc - to impress but it’s their lower body which needs to be strengthen for skating.

The quads or thighs are the largest leg muscle. Power comes from the quads. However the supporting cast of leg muscles, the calves, the ham strings, the hip abductors ( outside part of the leg ) and hip abductors ( inside part of the legs / groin area ) must be strengthen as well. Also, the abs is the foundation for a good core area to support power in the stride.

Having comparable strength in opposing muscle groups – for example, in the hamstrings (back of the upper leg) and in the opposing quadriceps (thigh) reduces the possibility that a quick contraction of a strong muscle will tear a weak opposing muscle.

Two of the best off ice exercises with weights are squats and hockey lunges.

Squats help develop the overall legs muscles, glutes and back.

Hockey lunges help strengthen quadriceps, hamstrings, groin, gluteal muscles, calves, and hip abductors.

When teaching edge control in my power skating programs, I will often have students comment on the sound of my blades cutting the ice. The strength of my legs can often be noticed in my skating. With increased leg strength, a player can feel his or her edges cut the ice and become a better skater.

With improved leg strength, a skater will exhibit more speed and explosive starting power on the ice. With proper / correct technique and improved leg strength a player can progress from being a good skater to a great skater!

The Right Zone

All training regardless of the sport requires the right mental techniques.

Below are some basic methods to enhance your results while doing your physical activity.

• Develop a good workout rhythm – maintain your workout at a consistent level throughout – from start to finish including warm up and cool down.
• Visualize the end result – project positive energy, and imagine yourself at peak performance.
• Incorporate conscious breathing into your workouts – optimize your breathing patterns. Your body needs oxygen to perform at an optimal level and to also speed up the recovery phase of your workouts.
• Use positive cue words to enhance your training – words such as breathe, relax, and focus. They will make you more confident and energize your workouts.
• Don’t give up – keep your eyes on the prize.

Here are some ways to maximize your workout and post-workout recovery.

• Try to maintain a regular sleep schedule - get enough sleep - minimum 8 hours per night.
• The purpose of the bedroom is for sleep - avoid sleeping distractions such as computers, and TV.
• Having trouble sleeping? Sleep in a dark and cool room. Also include foods with melatonin – oatmeal, sweet corn, rice, tomatoes, apples, oranges, and almonds. Why? Produced by the brain, melatonin is a hormone that works with your body’s sleep-wake cycle. Concentrations of this hormone increase in your body as night approaches because darkness stimulates the release of this chemical, causing you to become sleepy. Eating foods containing melatonin is a natural way to help increase the amount of this hormone in your body. Melatonin also is said to help with jet lag and slowing the aging process.

Incorporating these pointers into your workout schedule will allow for a more productive training regimen. It will help you optimize your efforts and assist in achieving your goals. Bring it on! I am better prepared now!

Tucker Hockey Success - Colton Buckler: From Student to Instructor

Recently, I Rex had a good chat with Colton Buckler, Instructor for Tucker Hockey and his Dad, Clint. Colton has been a valuable member of the Tucker Hockey team for the past 3 years. He has helped teach elite power skating, power skating and hockey skills and checking programs to various Minor Spring and Summer groups. Here is a summary of our conversation.

Colton, tell us a bit about yourself.

I am 16 years old and currently attending The Edge School for Athletes and am played on their Midget AA Gold team last season.  I have been playing hockey since I was four years old (Timbits).

What is your hockey playing background?

I have been playing hockey since the age of 4 and began taking 1 on 1 power skating and hockey skills lessons from Coach Rex at the of age 6. I played my first high intensity/high skill hockey in my second year of atom. In Peewee, I played on the Foothills Bisons then in Bantam I played on the Airdrie AA Lightning. I  just finished my first season playing with the Edge’s Midget AA Gold team.

What is your hockey instruction background?

I was first asked to begin helping Coach Rex at the age of 12. Since then I have begun working part - time for Tucker Hockey and instructing at power skating , checking and shooting camps and hope to continue on with instructing in the years ahead.

Colton, how has hockey influenced your life?

It has influenced me to be a hard-working team player and to be positive. Along with that I have learned to accept losing but also how to indulge in a good win!!.  (Said with a chuckle)

When and how did you initially get involved with Tucker Hockey?

I began taking power skating lessons with Coach Rex at the age of 6 and from then till now he has been continuously working with me on the fundamentals of my game   –  power skating, passing, puck control, shooting and checking as well as offensive and defensive individual and game tactics usually during the minor hockey season. Probably I have done close to 100 sessions over the years plus in the Summer time I attended some of his elite power skating and checking group programs.

What, if anything, has instructing with Tucker Hockey taught you?

It has taught me patience, the importance of hearing various points of view and that there is always room to improve and learn more. Skating is the most important skill in hockey and a player can always keep working on taking his or her skating skills to the next level.

Colton, what is the most enjoyable part of instructing for you?

The part I find most enjoyable is the aura and experiences I witness when talking, skating and working with younger hockey players. It feels good to help out other players on the ice.

What challenges or difficulties have you experienced while being an on ice instructor?

Being at the age of 16 , the challenge I have experienced was trying to pass on my hockey knowledge to children and on some occasions, teenagers. Most kids my age don’t have as much contact with children as I do and I have found it quite hard to change back and forth from being in a coaching/teaching position to a player position.

Colton, what advice would you like to offer hockey coaches, parents and players about the importance of skating, and why they should invest the time and money towards quality skating instruction?

 Skating is the foundation of hockey. Once a player begins playing at higher hockey levels skating begins to become more and more important… because other players begin becoming stronger at skating… and you have to be able to keep up… so you have to continue to improve on your skills and enjoy the game.  It sure gets more competitive the higher you advance in the hockey system.

What other things interest you, outside of hockey?

Recently I have become interested in free running. I find the idea of overcoming on foot obstacles… by using the natural flow of your body… while still maintaining speed and doing it with style… to be quite enjoyable.

Colton, what are your hockey playing and instruction goals for the future?

My future goals are to continue in hockey and play in the NCAA so that I may go to university. During the summer and for a job when I am not playing hockey I would like to continue instructing so that as well as passing on knowledge I can still improve on the aspects of teaching and taking on a leadership role.

Rex’s Note:

Having spent many hours on the ice with hockey player and instructor Colton, it’s almost like working with your son! I have seen him mature and grow up over the years. The following personal traits come to mind about Colton. He is a very polite, conscious, and hard-working young man. He works quite well with the younger players. Since Colton has participated in numerous Tucker Hockey 1 on1 coaching and group programs, he is very knowledgeable about the Tucker Hockey – on ice philosophy, curriculums, practice plans, drills and many of the teaching points. He is quite skilled at demo’ing the power skating drills! Colton, my friend, I have valued your contributions to Tucker Hockey…much appreciated! Look forward to many fun times on the ice in the years ahead. Wishing you a great season this year at the Edge School on and off the ice!!