Mountain Climber
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
Start in a high plank — hands under shoulders, body in a straight line.',. Brace the core — the hips must not pike up or sag.',. Drive the right knee toward the right elbow, keeping the hips level.',. Return the right foot and drive the left knee toward the left elbow.',. Alternate at a controlled pace initially — increase to maximum speed as technique allows.',. The hips must stay level throughout — not bouncing side to side.',.
Why It Works
The mountain climber builds hip flexor power, core stability, and cardiovascular conditioning simultaneously — making it the most efficient multi-purpose conditioning drill in hockey training. The alternating knee-drive pattern directly mirrors the hip flexion of skating stride recovery. Done at high speed, it raises the heart rate rapidly; done at controlled pace, it builds core anti-rotation strength.
Hockey Transfer
Combines core stability with conditioning — builds game-shape fitness. Pair with planks for full anti-extension + dynamic-stability work. Cheap, effective, no equipment.
Coaching Cues
- "High plank position"
- "Drive knees to chest alternately as fast as possible"
Common Mistakes
Hips piking up — this is a plank. Keep the body rigid.',. Slow, sloppy reps — either controlled for core work or fast for conditioning. Not in between.',. Feet landing too far forward — keep the knee drive below the hip.',. Holding the breath — breathe rhythmically with the leg drive.',.
Progression / Regression
Cross-body mountain climber (right knee to left elbow) — adds rotational core demand.',
Slow mountain climber (3s per knee drive) — builds the core stability before adding speed.',
Primary Muscles
Energy System
Glycolytic / aerobic (mixed)
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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