Heiden Circuit - Dryland Training for Hockey Players

Heiden Circuit Leg Exercises 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


Callum on 6/30/2018
With this circuit is it more of a AMRAP (As Many Rounds as Possible)? Its just that I noticed that its for example 30 seconds on 30 seconds off etc
DJ on 4/1/2018
Good drill
Ice Hockey Systems on 3/15/2018

You will most likely want to start with doing each exercise just once. As you get stronger then you can increase the time intervals based on the levels listed above. Another variation would be to choose 3 exercises (instead of 10) and do them each 3 times. I hope that helps. Feel free to post more questions!

Anonymous on 3/12/2018
How many times do you do each of the 10 exercises?
Anonymous on 3/12/2018
How many times do you do each of the 10 exercises?
Mariah on 2/25/2018
Can you please explain a little more about the structure of this? For each of the ten, how many reps? It is just one exercise through the on/off circuit (how many times?) and then moving to the next? Thanks.
Ice Hockey Systems on 10/24/2017

When you are logged in you can go to each exercise and you should have the option to save it into any of your saved practices on the upper left hand side of the page. Unfortunately, you cannot save an entire blog post into your off-ice section of the practice but this allows you to customize it for your team by only adding the exercises you want to include.

The other option would be to place the link to this blog post in the "notes" tab of the practice. I hope this helps!

ericupdike on 10/23/2017

How do I save this to my team off ice exercises?