Split-Squat Progression for Young Hockey Players
Build safer, stronger jump mechanics by teaching young athletes to master their landing positions first.
From: Travis Martell of Martell Elite Fitness (Instagram)
🏒 Why Split Squats Matter for Hockey Players
Split squats are one of the highest-value lower-body strength patterns for hockey development. They help athletes:
Build single-leg strength — the foundation of every stride and jump
Improve balance and knee stability
Strengthen hips and glutes for edge control
Develop force absorption for safer landings
Build positions that transfer directly into skating and change of direction
When a player masters these patterns, they skate stronger, land safer, and generate more power through every stride and jump.
🧠 Why This Progression Matters
Too many young athletes jump into split squat jumps before they’re strong or stable enough to land safely. If they can’t control the bottom position, prevent knee collapse, or absorb force on one leg, split squat jumps build bad mechanics — or worse, cause injury.
Before they jump, they must master the positions.
*3 exercises, tips, optional add-ons, and final thoughts below the video.
VIDEO: 3 Foundational Split-Squat Exercises
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✍️ Split-Squat Progression Breakdown
1️⃣ Split Squat Hold — Master the Landing Position
This is the exact bottom position of a split squat jump — and where most kids break down.
Athletes should be able to hold with:
Knee stacked over toes
Majority of weight through the front foot
Knee, 3rd–4th toe, and hip aligned
Back thigh in line with the back toe
Zero wobble or knee cave
If they can’t stabilize this position, they’re not ready to land a jump in it.
2️⃣ Bodyweight Split Squat — Clean Reps With No Knee Cave
Next, test whether they can move through the position with control.
You’re looking for:
Smooth descent and smooth rise
Full range without collapsing
No knee cave
Consistent alignment rep after rep
No collapsing through the front hip on the way up
If a young athlete can’t control the basic movement, they shouldn’t add speed or bounce.
3️⃣ Rear-Foot Elevated Drop Split Squat — The Final Step Before Jumps
This is the bridge between strength and power — the force-absorption pattern young athletes must own.
From the top, the athlete drops quickly into the bottom position while maintaining perfect alignment.
Key coaching points:
Knee tracks over toes with zero collapse
80% of weight on the front leg (20% on the rear just for balance)
Upright torso throughout
Athlete must “stick” the bottom position with control
If they can do this consistently, they’re finally ready for split squat jumps.
💡 Tips for Success
Prioritize perfect alignment over speed
Keep the front foot rooted — no heel lift
Keep the back leg relaxed — the front leg does the real work
Regress anytime form breaks under fatigue
Film reps to check knee alignment
🧩 Optional Changes or Add-Ons
Add a light dumbbell or kettlebell once mechanics are perfect
Use tempo pauses at the bottom to reinforce stability
🍎 Final Thoughts
This 3-step progression builds the strength, control, and force-absorption mechanics every young athlete needs before they attempt split squat jumps. When kids can hold, move, and drop into a stable split-squat position, their jumps become safer, cleaner, and far more powerful.
Clean positions → clean jumps → stronger, safer athletes.