Single-Leg Strong & Stable:
The Importance of Single-Leg Balance for Hockey Players
By Kim McCullough, MSc, YCS
Hockey is a single leg sport.
There are very few times during the course of play that a player on the ice will have their weight equally distributed over both legs. Each skating stride starts and finishes predominantly on one leg and each shot requires the transfer of weight from the back leg to the front. Even goalies must transition out of their two-legged stance in order to track the puck and make saves. Almost every aspect of the game requires players to generate, transfer and control force from a single leg. Having excellent single leg balance is critical for the development of all players and athletes.
No More Flamingos
When asked to assume a balanced position on one foot, young hockey players have a tendency to stand up straight like a flamingo. In this ‘high’ position, the small muscles of the foot and ankle must do the majority of the work to sustain balance and are going to fatigue relatively quickly, leading to a loss of balance in a relatively short period of time.
Getting Low
On the other hand, when the athlete ‘gets low’ by bending the knee of the leg they are standing on and sitting their hips back slightly, they are using the larger muscles of the upper leg and their core to help sustain their balance. These larger muscle groups of the leg and hip are not only stronger, but do not fatigue as quickly as the muscles in the lower leg, meaning that the athletes will be able to sustain their balance for a longer period of time.
‘Getting low’ allows players to:
• Generate more power - using larger muscles of the legs
• Control their power - quick changes of direction
• Transfer their power - from leg to leg while shooting
If the young hockey player is unable to assume a low balanced position while standing on flat ground, how will they be able to do so once they are standing on a thin metal blade? Furthermore, if they can’t sustain their balance when stationary, how will they be able to do so when they need to change direction, deliver a hit or shoot the puck?
Begin Off the Ice
Not only is single leg balance fundamental to all components of athletic movement, it is also easiest to teach and train off the ice. The concept of ‘getting low’ can be a difficult one to grasp for young hockey players when they are on the ice as it is much more difficult to assume a low balanced position while in skates than standing on the ground.
The Fundamentals of Single Leg Balance
While standing on one foot, players should focus on these key points:
• Knee Bent
• Hips Back
• Chest Up
• Abdominals Tight
Initially, a young athlete, who has little experience ‘staying low’, will fatigue quickly trying to maintain this position. Start off having players hold the balanced position for 10 seconds on each leg. Gradually build up until they are able to maintain a rock-solid low balanced position for 30 seconds.
The ability to balance on one leg is critical to the development, transfer and control of power and should therefore be taught to hockey players as early as possible.
© The Young Athlete 2008
About The Author
Kim McCullough, M.Sc., YCS is a highly sought-after expert in the development of aspiring hockey players and has played at the highest level of women's hockey in the world for the last decade. Kim's player development website gives coaches and parents of aspiring young players access to programs, articles and advice on how to help their players take their game to the next level. To learn more about how to have your best season ever, visit: http://www.besthockeyseasonever.com
