If you’re like most adult hockey players, you’ve probably wondered:

“What muscles should I train to improve my skating?”

It’s a fair question.

The problem is, it’s the wrong question.

A lot of adult hockey players spend too much time focusing on the muscles they can see in the mirror. Bigger arms. Bigger chest. While those muscles certainly matter, they aren’t what determines whether you have a powerful skating stride. Speed comes from how your entire body works together, not from one muscle looking bigger than the others.

Think about your skating stride like driving a car.

You don’t just stomp on the gas pedal and expect a smooth ride. You accelerate, ease off, steer, and get ready for the next turn. Your skating stride works the same way.

Every stride has two jobs:

1. Produce force.
2. Recover quickly so you can do it again.

The best skaters are great at both.

Phase 1: The Gas Pedal

The first half of the stride is all about creating speed.

As you push into the ice:

• Your glutes generate a large amount of force.
• Your quadriceps help extend the knee.
• Your hip rotates outward (external rotation).
• Your adductors (inner thigh muscles) help control and transfer force into the ice.

This is where acceleration happens.

Research measuring muscle activity during maximal skating shows that the gluteal muscles, quadriceps, and adductors all play important roles during the propulsive phase of the stride. Faster skaters don’t rely on one muscle. They coordinate several muscle groups to generate force efficiently.

Phase 2: Getting Ready for the Next Stride

Here’s the part that most adult hockey players never think about.

Once you’ve finished pushing, you have to get your skate back underneath your body.

Fast.

During this recovery phase:

• Your hip rotates inward (internal rotation).
• The muscles that just created force now help slow and control the leg.
• Other muscles help reposition your foot so you’re ready to push again.

This transition has to happen over and over again, every few tenths of a second.

If you’re slow bringing your leg back, you’re slow taking your next stride.

It doesn’t matter how powerful your push is.

Speed Is About Coordination, Not Just Strength

Imagine two players.

Player A can leg press 800 pounds.

Player B can “only” leg press 500 pounds.

But Player B recovers the leg faster, moves through a greater range of motion, and wastes less energy between strides.

Who skates faster?

Probably Player B.

Strength is your engine.

Coordination is your transmission.

One without the other leaves performance on the table.

Studies examining elite hockey players consistently show that skating speed depends on the timing and coordination of muscle activation throughout the entire stride, not simply how much force one muscle can produce.

Why Adult Hockey Players Lose Speed

As we get older, we often assume we’ve simply gotten weaker.

Sometimes that’s true.

But just as often, we’ve become less efficient.

Years of sitting at a desk, commuting, and living life off the ice can reduce:

• Hip mobility.
• Internal rotation.
• Single-leg stability.
• Coordination.
• The ability to quickly transition from pushing to recovering.

Research has also shown that limited hip strength and reduced hip rotation are associated with groin problems and decreased skating function in hockey players.

What Should You Do?

Instead of chasing one “magic” skating muscle, train the qualities that make a better skater.

Focus on:

• Building stronger glutes and legs.
• Improving hip mobility, especially internal rotation.
• Strengthening your adductors.
• Training single-leg balance and stability.
• Including lateral movement patterns.
• Spending time on the ice refining your technique.

The gym builds your physical capacity.

The ice teaches you how to use it.

The Bottom Line

There isn’t one muscle that makes you a faster skater.

Your stride is a coordinated sequence.

The glutes, quads, adductors, hip rotators, and stabilizers all take turns acting as the gas pedal and the brakes.

The better those muscles work together, the smoother and more powerful every stride becomes.

So the next time you’re in the gym, stop asking:

“What’s the best muscle to train for skating?”

Start asking:

“How can I build a body that moves better on the ice?”

That’s the question that leads to faster skating.

 

References

1. Kaartinen S, et al. Lower limb muscle activation patterns in ice-hockey skating and their association with skating speed. Journal of Sports Sciences, 2024.
2. Buckeridge E, et al. An On-Ice Measurement Approach to Analyse the Biomechanics of Ice Hockey Skating. PLOS ONE, 2015.
3. Tyler TF, et al. The Association of Hip Strength and Flexibility with the Incidence of Adductor Muscle Strains in Professional Ice Hockey Players. The American Journal of Sports Medicine, 2001.
4. Suits WH, et al. Acute Effects of Ice Hockey on Hip Range of Motion, Strength, and Functional Performance. Sports Health, 2024.

Why Frontal Plane Training Is the Missing Piece in Most Adult Fitness Programs

Walk into almost any gym and you’ll see the same thing.

People squatting.
People deadlifting.
People bench pressing.
People running on treadmills.

There’s nothing wrong with those exercises. In fact, they’re all great.

The problem is that almost all of them happen in one direction: forward and backward.

If you’re an adult who wants to feel athletic again, especially if you play hockey, pickleball, tennis, soccer, basketball, or any sport that requires quick changes of direction, you’re probably missing one of the most important movement patterns your body needs.

I’m talking about frontal plane training.

What Is the Frontal Plane?

Your body moves in three primary planes of motion.

Sagittal plane
Forward and backward movements like squats, lunges, deadlifts, push-ups, running, and walking.

Frontal plane
Side-to-side movements like lateral squats, lateral lunges, side shuffles, skater hops, and lateral step-ups.

Transverse plane
Rotational movements like medicine ball throws, cable rotations, and changing direction while twisting.

Most adults spend nearly all of their workout time in the sagittal plane.

That’s not because it’s better.

It’s because it’s easier to program and it’s what most people are familiar with.

The problem?

Life—and sports—don’t happen in one direction.

The National Academy of Sports Medicine (NASM) emphasizes that training in all three planes of motion helps improve movement efficiency and may reduce the risk of compensations that contribute to pain and injury.

Why Hockey Players Need Side-to-Side Strength

Think about a typical hockey shift.

You’re accelerating.

Decelerating.

Crossing over.

Changing direction.

Stopping.

Pushing laterally every single stride.

Very little of that looks like a barbell squat.

Your ability to skate well depends heavily on producing force from side to side.

If your training never challenges those movement patterns, don’t be surprised if you feel strong in the weight room but slow on the ice.

This doesn’t just apply to hockey.

The same principle applies to:

• Pickleball
• Tennis
• Basketball
• Soccer
• Baseball
• Golf
• Even chasing your kids around the backyard

Athletic movement is multidirectional.

Your training should be too.

Strong Doesn’t Always Mean Athletic

This is where many adults get frustrated.

They’ve been lifting weights consistently.

They’re stronger than ever.

Yet they still feel stiff.

They struggle to cut quickly.

Their hips feel tight.

Their knees ache after sports.

Why?

Because strength is specific.

Being able to squat 315 pounds doesn’t automatically mean you can absorb force while cutting sideways.

Those are different skills.

Your nervous system, muscles, connective tissue, and balance systems all have to learn how to control movement in multiple directions.

Frontal Plane Training Helps Build Better Stability

One of the biggest benefits of frontal plane training is improved stability.

Every time you perform a lateral movement, your body has to control motion through the hips, knees, ankles, and trunk.

These muscles often don’t get challenged enough during traditional gym programs.

When they become stronger, people often notice improvements in:

• Balance
• Single-leg stability
• Change of direction
• Confidence during sport
• Overall movement quality

Research on change-of-direction performance also suggests that improving movement mechanics and balance training can reduce excessive loading at the knee during cutting tasks, which may help lower injury risk while improving movement efficiency.

This Doesn’t Mean Everyone Should Start Jumping Sideways

Here’s where context matters.

One mistake I see is people hearing that lateral movement is important and immediately starting aggressive plyometric workouts.

Not so fast.

If you’re:

• Carrying significant extra body weight
• Returning from injury
• Dealing with knee pain
• Recovering from hip problems
• New to exercise

High-impact lateral jumping probably isn’t the first step.

Instead, earn the right to progress.

Start with controlled strength exercises before progressing to speed and power.

Great Beginner Frontal Plane Exercises

Some of my favorite options include:

Lateral Squats [Here is one example: https://youtu.be/sz_POTC2Hzw?si=0HwUHwr6XQVwkQ2S

A fantastic way to improve hip mobility while strengthening the glutes, adductors, and quads.

Lateral Lunges

Excellent for developing strength while teaching the body to absorb force safely.

Lateral Step-Ups

A great progression for people working on single-leg control.

Cossack Squats

Perfect for building mobility, strength, and coordination through a large range of motion.

Side Shuffles

Simple, athletic, and great for conditioning.

As you become stronger, you can eventually progress toward lateral bounds and other explosive exercises—but only when your movement quality is ready.

Athleticism Isn’t About One Exercise

Whenever someone asks,

“What’s the one exercise I should be doing?”

They’re asking the wrong question.

There is no magic exercise.

Instead, ask:

What movement patterns am I neglecting?

That’s a much better question.

If your program only trains forward and backward movement, you’re leaving athleticism on the table.

A Better Way to Train

The best programs don’t just build muscle.

They build humans who move well.

That means including all three planes of motion throughout the week.

You don’t need to replace squats.

You don’t need to stop deadlifting.

You simply need to complement them with movements your body actually uses in real life and in sport.

If your goal is to lose fat, feel younger, improve performance, and continue playing the sports you love for years to come, don’t just train your muscles.

Train your movement.

Because feeling athletic isn’t about one magic exercise.

It’s about preparing your body to move the way life—and your sport—actually demands.

References

1. National Academy of Sports Medicine. Sagittal, Frontal and Transverse Body Planes: Exercises & Movements.
2. Dos’Santos T, et al. The Effect of Training Interventions on Change of Direction Biomechanics Associated with Increased Anterior Cruciate Ligament Loading. Sports Medicine.
3. Loren Landow. Developing Agility Through Frontal and Transverse Drills. Sportsmith.

The Simplest Way to Improve Your Hip Mobility (Without Overthinking It)

👉 Watch the full video here:
https://youtu.be/flW3nidl7Ps?si=vr-4fMOnIfnUl7vZ/views

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Most people overcomplicate mobility.

They think they need the perfect routine, the perfect form, or a full hour to get it done.

You don’t.

One of the simplest and most effective things you can do is the 90/90 hip mobility exercise.

It’s something you can do anywhere, in your living room, before bed, when you wake up, or even while watching TV.

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Why the 90/90 Works

Your hips need to be able to move in multiple directions.

The 90/90 puts your body into:
• External rotation (front leg)
• Internal rotation (back leg)

Most people are tight in one, if not both.

That’s where stiffness, discomfort, and limited movement start to show up.

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The Key Most People Miss

It doesn’t need to be perfect.

You don’t need to look like someone else doing it.

You just need to:
• Get into a position that feels right for you
• Find a stretch (not pain)
• Breathe
• Stay consistent

If you need to lean back, use your hands, or elevate your hips, do it.

That’s part of the process.

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One Big Tip

Work your tight side first.

Most people notice one side feels way worse than the other.

That’s normal.

Don’t force it.
Don’t fight it.

Spend a little more time there and let it improve gradually.

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What This Really Does

This isn’t just stretching.

It gives you feedback.

You start to notice:
• Which side is tighter
• Where you lack control
• What needs more attention

And that awareness is what leads to long-term improvement.

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Watch the Full Breakdown

👉 https://youtu.be/flW3nidl7Ps?si=vr-4fMOnIfnUl7vZ/views

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Want More Like This?

If you want done-for-you workouts, mobility routines, and simple nutrition strategies, join my free community:

👉 The Adult Hockey Locker Room (Free)
https://www.skool.com/marty-strength-hockey-7110/about

You’ll get access to:
• Best Beer League Workout Templates
• Ultimate Warm-Up & Mobility Routines
• Ongoing coaching and support

Are your weekends ruining all the progress you’re making during the week?

It’s easy to think, “It’s just two days—how much damage can I do?”

But those weekends could be exactly why you’re not seeing the results you deserve.

Here’s some simple math to break it down:

1lb of fat equals roughly 3,500 calories. To lose that 1lb per week, you need to be in a 500-calorie deficit each day.

But here’s where many people slip up:

You stay on track during the week, eating at a deficit Monday through Friday, but when Saturday and Sunday roll around, you eat back those calories—keeping you stuck right where you are.

It’s not about being perfect every day. It’s about being consistent throughout the week, including weekends.

Even if you’re super disciplined Monday to Friday, overeating on the weekends can undo all that hard work.

Take control of your weekends and you’ll start seeing the progress you’ve been working for.

You got this!

– Coach Marty

P.S. Know someone who needs to hear this? Forward this link to them—they’ll thank you later.

Here are three effective ways to take your nutrition to the next level this season and make sure you’re fuelling your body for optimal performance.

One of the biggest pillars often overlooked by young hockey players is proper nutrition. You can train hard and practice relentlessly, but if you’re not fuelling your body with the right foods, you’re limiting your potential. Nutrition is the foundation that impacts how you feel on and off the ice. The foods you choose—and even the ones you skip—will directly influence your energy levels, recovery, and ultimately, your performance.

1. Eat Balanced Meals: A good balance of proteins, healthy fats, and carbohydrates in every meal ensures you’re fuelling for endurance, strength, and recovery. Don’t skip meals or rely on quick, processed options. Focus on whole foods that provide long-lasting energy.
2. Hydrate Consistently: Water is key. Staying hydrated throughout the day keeps your muscles functioning at their best, helps prevent injuries, and improves focus during practices and games.
3. Plan for Recovery: The recovery meal or snack after practice or a game is crucial. Aim for a mix of protein and carbs to help your body repair and rebuild muscle tissue.

If you have a son or daughter 13 years or older who could use some help dialling in their nutrition for the upcoming season, book a free strategy call here.  Our Complete Hockey Player Coaching program run by professional and Junior levels coaches is a 1 on 1 remote coaching program focusing on hockey IQ, off ice training, nutrition and much more…

– Coach Marty & Coach Schomogyi
“Take your strength back”

I know you’re juggling a lot—between things like coaching your kid’s hockey team, squeezing in your own beer league games, and handling the day-to-day demands of life. But here’s something important you may be overlooking:

A simple commitment to full-body workouts three times a week can be your secret weapon for shedding fat and boosting your health.

Why Full-Body Workouts Work

The science is clear: full-body workouts are incredibly effective for both fat loss and muscle building. A study by Ribeiro et al. (2019) published in The Journal of Strength and Conditioning Research shows that full-body strength training, done three times a week, increases calorie burn not just during the workout but for hours afterward. These workouts recruit multiple large muscle groups, which leads to greater calorie expenditure and fat loss compared to isolated exercises .

Unlike splitting up body parts over different days, full-body workouts give you the efficiency you need. You’re a busy dad—time is precious. Why not maximize your efforts in the gym with routines that hit every major muscle group, all in one session?

Nutrition: Your Workout’s Best Friend

Of course, you can’t out-exercise a bad diet. Pairing your full-body workouts with a smart, balanced eating plan is key to unlocking fat loss and performance gains. Research by Pasiakos et al. (2014) published in The American Journal of Clinical Nutrition found that a diet rich in lean proteins, whole grains, and healthy fats optimizes muscle recovery and supports fat loss, especially when combined with strength training.

Not sure where to start? Keep it simple. Post-workout, aim for meals like grilled chicken with quinoa and roasted veggies, or a quick protein shake and a handful of nuts. The goal is to fuel your body without making food an overly complicated part of the process.

Consistency is Key

A 2018 study by Egan and Zierath, published in The British Journal of Sports Medicine, found that people who stick with regular exercise and a consistent meal plan see significant improvements in both body composition and long-term health. The takeaway? You don’t need perfection—just a routine that fits your life .

Here’s what that can look like for you:

1. Full-body workouts 3 times a week: Focus on compound movements like squats, deadlifts, rows, and presses. These work multiple muscle groups at once, burning more calories and improving overall strength.
2. Smart nutrition: Pair your workouts with balanced meals that support fat loss and muscle recovery. Think lean proteins, complex carbs, and healthy fats.
3. Small steps lead to big results: You don’t need to overhaul your life overnight. Just commit to consistency, and over time, you’ll see the results both on the ice and in the mirror.

You’ve already got the determination and the love for hockey—now, it’s just about finding the routine that works with your life and keeps you on track.

Ready to take the next step? Let’s set up a plan that fits your schedule and goals. Click HERE to apply for Ditch The Beer Gut Blue Print Coaching Program

Looking for an easy to follow workout plan to get you started?  Download my BEST BEER LEAGUE WORKOUTS HERE

Cheers,
Coach Marty
Marty Strength Coaching
“Take your strength back!”

 

References:

1. Ribeiro, A.S., Schoenfeld, B.J., dos Santos, L., & Cyrino, E.S. (2019). “Effect of Body-Weight Loading on the Energy Cost of Resistance Exercises.” Journal of Strength and Conditioning Research, 33(3), 706-711.
2. Pasiakos, S.M., Lieberman, H.R., & McLellan, T.M. (2014). “Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review.” The American Journal of Clinical Nutrition, 100(6), 1545-1554.
3. Egan, B., & Zierath, J.R. (2018). “Exercise Metabolism and the Molecular Regulation of Skeletal Muscle Adaptation.” The British Journal of Sports Medicine, 52(1), 56-60.