Heiden Circuit - Dryland Training for Hockey Players

The Heiden Circuit is based off of a series of leg workouts that Eric Heiden used during his prime as one of the most accomplished Olympic Speed Skaters ever. Hockey players have also found a lot of success with these workouts and many of the pro, junior, and college players are using them today.  These leg exercises are very specific to the athletic movements of the skating stride.

Below is a list of leg exercises that are associated with the Heiden Circuit.  Each exercise has been compiled into the video above.  To view the exercise individually just click on the name of the exercise.

To start, put on some good music and, select 4 to 6 exercises and start at Level 1. As time goes on and you build up your leg strength, you can add in more exercises and work your way up Level 2, 3 and 4.  

Four Levels

• Level 1 - 30 seconds on / 45 seconds off
• Level 2 - 30 seconds on / 30 seconds off
• Level 3 - 45 seconds on / 60 seconds off
• Level 4 - 45 seconds on / 45 seconds off

For each workout choose 10 of the following exercises:

1. Squat
2. Speed Squat
3. Squat - hold for 5 seconds and jump
4. Wooder
5. Leg Circles
6. Knee to Chest
7. Statics
8. In/outs
9. Forward Step-up jumps
10. Side Step Up Jumps
11. Down Time
12. Forward Falls
13. Lunge Jumps
14. Over-Head Discuss
15. Wall Sits
16. Leg Switch
17. Lateral Squat and Leg Left
18. Undulating Lunge
19. Undulating Squats
20. Striding Lunges