SL CMJ Stick
How to Do It
Standing on one leg, perform a quick countermovement dip and explosively jump straight up on that single leg, swinging the arms. Land softly on the same leg with a bent knee and the hips back, sticking the landing under control and holding balanced. Reset and repeat, then switch legs. Keep the knee tracking out throughout.
Why It Works
Trains single-leg vertical power and rate of force development via a countermovement (stretch-shortening cycle), plus the demanding single-leg eccentric control to stick the landing; exposes left-right power and stability differences while building unilateral explosive strength.
Hockey Transfer
Mirrors the single-leg nature of each skating push-off; one-leg jump power transfers to stride power, and the stuck single-leg landing trains the deceleration and edge stability used to stop and stabilize on one leg after a hard push.
Coaching Cues
- "Quick dip, explode up"
- "land soft on one leg, stick it"
- "knee out, hips back"
Common Mistakes
Knee caving on takeoff or landing; not sticking (hopping or stumbling); hips dropping to the free side
Progression / Regression
jump for height or add a reach/load
smaller jump or two-foot CMJ stick
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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