Heiden Jumps to Improve Power in Hockey

Posted: October 7, 2015

Power can be defined as the rate at which work can be done. Simply put, how fast can you move an object? That object could be the puck being blasted into the top shelf, an opponent getting checked while skating down the wing or your own body skating across the ice. In today‚Äôs game, power is of the utmost importance to a hockey player. Every skating stride, body check, and shot needs to be powerful to be successful. Alex Ovechkin, whom I have worked with in
Washington, is one of the best examples of the use of power in hockey. He beats opponents to the puck, knocks them off their feet and can shoot a puck with great speed.

Heiden Jumps, named after Eric Heiden, the five time Olympic Gold Medalist speed skater from the USA, is an excellent exercise to increase lower body power in athletes. This exercise is simple, yet effective and requires no special
equipment. The athlete begins standing on their right leg with the hip, knee, and ankle flexed and the left arm across the body. He then forcefully jumps as far left as possible, landing on the left leg. Upon landing, the body should be stabilized and held still for 2 to 3 seconds with the hip, knee, and ankle flexed and right arm across the body. The exercise should be repeated for six repetitions each way and performed in two sets with approximately one to two minutes of rest between sets.

As the exercise is mastered, increase repetitions to twelve and sets to three to make the exercise more challenging. To further increase the difficulty level, add Nike SPARQ Power Bands.  Connect the band to the ankles or a weight vest. When increasing the intensity, decrease the number of repetitions until the exercises is again mastered.  Then increase the number of repetitions and sets.

Integrate Heiden Jumps into your workout and soon you will see the benefits of increased power on the ice.