The Skill Most Athletes Skip—And Pay For Later

Everyone loves to train the “go” side of movement—jumps, sprints, power.

But ask any high-level coach, and they’ll tell you: The ability to stop, land, and absorb force is just as important as producing it.

If you can’t control momentum, you can’t control performance—or injury risk.

Developing force absorption skills is the foundation for durable, powerful, efficient movement on the ice.

Why Force Absorption Matters in Hockey

Every explosive stride, change of direction, jump, and push-off ends with an absorption moment:

• A quick stop

• Stopping a T-push

• Controlling weight shifts on edge transitions

• Absorbing contact along the boards

Without proper force absorption mechanics, the stress goes to your knees, hips, and lower back—not into controlled movement. That’s a recipe for injuries like ACL tears, groin strains, and hip impingements.¹

Good landing and deceleration mechanics protect your body and set up your next movement efficiently.

The Science Behind It

Studies have shown that improving eccentric strength and neuromuscular control during landing tasks significantly reduces injury risk—especially lower extremity injuries in athletes who perform high-speed, high-change-of-direction sports like hockey.²

Teaching your body how to absorb and redirect force makes you faster, more reactive, and more resilient.

How to Train Force Absorption Skills

1. Focused Landing Mechanics

Before you can jump higher, you need to land better.

• Land quietly (pretend you’re trying not to make noise)

• Absorb with hips, knees, and ankles together—not just knees

• Keep chest up and core engaged

Key Drills:

• Drop landings (step off a box and stick the landing)

• Jump to stick (vertical jumps focusing on controlled landings)

2. Lateral Force Absorption

Hockey is a lateral sport—so your force absorption needs to be, too.

• Control lateral bounds and side-to-side stops

• Emphasize stick landings and balance holds after lateral movement

Key Drills:

• Skater bounds with holds

• Lateral shuffles to stick stops

• Band-resisted lateral deceleration drills

3. Eccentric Strength Training

You can’t absorb force well without strength

• Emphasize slow lowering phases (3–5 second eccentrics, which we’ve talked about before) in exercises like split squats, RDLs, and Nordic curls

What to Look For When Training It

• Smooth, quiet landings

• Knees tracking over toes (no caving in)

• Hips and ankles flexing together

• Controlled stops without wobble or collapse

Key Takeaways

• Force absorption skills protect joints, improve balance, and reduce injury risk

• Landing and deceleration are just as important as acceleration and jumping

• Every hockey player and goalie should train controlled landings and lateral absorption

• Stronger control = faster reactions and better transitions during games

Train Smarter This Summer

I talk about it all the time.

If you want a program that will actually get you better this summer, sign up

Also, if you’ve read this far, you’re part of the 6.2% that actually read everything.

As a thank you (reward) here is a code for $250 off. The biggest discount I’ve done: P3NEWSLETTER250

The code is good for the next week so don’t miss out.

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Padua DA, Marshall SW, Boling MC, Thigpen CA, Garrett WE, Beutler AI. The landing error scoring system (LESS) is a valid and reliable clinical assessment tool of jump-landing biomechanics: The JUMP-ACL study. Am J Sports Med. 2009;37(10):1996–2002.

2. Myer GD, Ford KR, Palumbo JP, Hewett TE. Neuromuscular training improves performance and lower-extremity biomechanics in female athletes. J Strength Cond Res. 2005;19(1):51–60.

30 in 30 | 29/30