Explosive Step-Up Jump
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
Stand facing a box or bench (40-60cm). Place one foot fully on the box. Drive explosively through the box foot — extend the hip, knee, and ankle. Drive the opposite knee UP as you leave the box — like a sprint drive. At the top, both feet briefly leave the box (small hop). Land back on the box foot first, absorb, and step down. Complete all reps one leg, then switch. Arms drive in opposition.
Why It Works
The explosive step-up trains the single-leg concentric power pattern of the skating push-off — one leg driving the entire body upward explosively. Unlike bilateral jumps, it isolates the weaker leg's power deficit and trains the exact neuromuscular pattern of an aggressive stride. It is one of the most direct strength-to-skating transfer exercises available.
Hockey Transfer
Single-leg explosive power — mirrors the skating push-off. Pair with heavy split squats for a contrast complex. Heavy strength → explosive expression.
Coaching Cues
- "Drive through one leg"
- "Explode off box"
- "Switch legs in air"
- "Soft landing"
Common Mistakes
Pushing off the back foot on the floor — all drive must come from the box foot. Low box height — box should be at least knee height for proper loading. No arm drive — aggressive arm swing increases power output significantly. Slow, grinding reps — must be explosive. If it's slow, lower the weight.
Progression / Regression
Add dumbbells in each hand as bodyweight becomes easy — significant load increase.
Slow step-up — controlled ascent without the explosive hop, mastering single-leg mechanics first.
Primary Muscles
Energy System
Alactic/ATP-PC
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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