Single-Leg Balance Reach
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 on one leg with a slight knee bend (10-15°). Reach the OPPOSITE leg FORWARD (anterior) — touch toe lightly, return to start. Reach the same leg OUT to the side (lateral) — touch lightly, return. Reach the same leg BEHIND you (posterior) — touch lightly, return. 3 reaches in each direction = 1 rep cycle. Switch standing leg. Slow and controlled. The standing leg's knee should stay stable — no wobbling.
Why It Works
Every skating stride is a single-leg balance challenge — you're on one foot for ~70% of the stride cycle. The Star Excursion Balance Test (which this exercise is based on) is one of the most validated functional movement screens in sports medicine; reach distance in the three directions predicts lower-body injury risk. For hockey players, this exercise trains the dynamic hip stability and proprioception that turn into edge control + agility on the ice. Asymmetries between left and right are a red flag — and this drill exposes them.
Hockey Transfer
Every skating stride is a single-leg balance challenge. Reach drill teaches your body to stay balanced through hip movement — the exact skill that turns into edge control on the ice. Every skating stride is single-leg balance. Train the underlying skill, the on-ice version finds you.
Coaching Cues
- "Stand on one leg"
- "Slight knee bend. Reach the OTHER leg out in three directions: forward (anterior)"
- "Out to the side (lateral)"
- "Behind you (posterior). Touch toe lightly"
- "Return to start. Slow + controlled. 3 reaches each direction = 1 rep."
Common Mistakes
Letting the standing knee cave inward — exactly the ACL-risk pattern; track it over the toes. Rushing — speed defeats the proprioceptive challenge. Slow forces stability. Touching down hard with the reaching foot — should be a light tap, not a step. Skipping the weaker side — that's where the gold is. Spend extra time on the worse leg.
Progression / Regression
Single-leg reach with eyes closed — removes visual input; trains pure proprioception.
Single-leg balance hold (no reach, just stand) — build the static balance first.
Primary Muscles
Energy System
N/A (mobility/recovery)
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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