Dumbbell Step-Up
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Face a box or bench (30-50cm). Place one foot fully on top. Drive through the box foot — extend hip and knee to stand fully on top. Bring the trailing foot up. Stand tall — full hip extension at the top. Step back down with control. The driving leg stays on the box. Complete all reps one side before switching. Add dumbbells at sides as bodyweight becomes easy.
Why It Works
The step-up is the foundational single-leg vertical strength exercise — building the glute, quad, and hip control needed for powerful skating push-offs. Because one leg is working while the other only supports, it identifies and corrects bilateral strength deficits that compound over a career of dominant-side skating. A basic but essential movement that should be in every hockey player's program at some point.
Hockey Transfer
Single-leg strength in the exact pattern of skating stride. Three sets × 8 per leg, controlled tempo. Heavy enough that the last rep is honest.
Coaching Cues
- "Full foot on box"
- "Drive through heel"
- "Stand tall at top"
- "Lower with control"
Common Mistakes
Pushing off the floor foot — all drive from the box leg only. Knee caving inward — push it out over the toes. Not reaching full hip extension at the top — stand TALL on each rep. Box too low — at or above knee height for real demand.
Progression / Regression
Lateral step-up then crossover step-up — progress through the variations.
Low step (20cm) step-up — build confidence and stability before raising the height.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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