Transform your hockey game with these 10 off-ice resistance band exercises designed to boost strength, agility, and power. Whether you’re a seasoned player or just starting, incorporating these off-ice workouts into your routine can make a significant impact on your performance on the ice.
Add these exercises to your routine:
1. Band Pull-Aparts:
Benefits
- Enhances Shoulder Stability
- Helps with Shoulders stamina
- Improves stickhandling movement
- Strengthen upper back for harder shots
Performing
Hold the resistance band in front of you with both hands, arms extended. Pull the band apart, focusing on squeezing your shoulder blades together. Return to the starting position and repeat.
2 Lateral Band Walk
Benefits
- Enhances Hip Stability
- Helps with lateral movement
- Lower body movement
- Helps maintain proper form and control
- Reduces the chances of lower body injury
Performing
Place the band around your ankles. Maintain a slight bend in your knees and take lateral steps, ensuring constant tension on the band. Repeat in both directions.
3. Seated Rows
Benefits
- Enhances Shoulder Stability
- Helps with muscle stamina for back and shoulders
- Improves grip strength
- Strengthen upper back for harder shots
- Improves posture
Performing
Secure the band to a fixed point, sit with your legs extended, and grasp the band handles. Pull the band towards you, squeezing your shoulder blades. Slowly release back to the starting position.
4. Forward Lunges
Benefits
- Enhances ankle, knee and hip stability
- Joint flexibility
- Enhances speed
- Improves range of motion of lower body
- Enhanced glute activation
Performing
Step forward with one foot while keeping the band under your front foot. Lower your body into a lunge, ensuring both knees are at a 90-degree angle. Push back to the starting position and alternate legs.
5. Resisted Core Twists
Benefits
- Strengthens core muscles
- Improves agility and maneuverability
- Rotational power
- Develops muscles to support the pelvis and spine
- Transverse plane stability
Performing
Anchor the band at chest height, grab the handles with both hands, and rotate your torso away from the anchor point. Return to the starting position and repeat on both sides.
6. Monster Walks
Benefits
- Reduce knee valgus
- Increase range of motion
- Helps with lateral movement
- Improves stride mechanics
- Focus on hockey movement patterns
- Helps maintain proper form and control
Performing
Place the band above your knees and assume a partial squat position. Take steps forward, backward, or sideways while maintaining tension on the band throughout.
7. Wrist Flexor Extensions
Benefits
- Improved wrist strength
- Better puck handling
- Better endurance when stickhandling
- Great for rehab/recovery
- Increase wrist shot power and accuracy
Performing
Sit or stand with the band looped around a fixed point. Hold the band with your palm facing down, and flex your wrist upward against the resistance. Return to the starting position and repeat.
Incorporate these resistance band exercises into your training routine to elevate your hockey performance to new heights. Strengthening key muscle groups off the ice will translate into enhanced speed, agility, and power on the rink. As well as improving your stickhandling and shot. Give your opponents a run for their money with a well-rounded off-ice training regimen tailored to hockey excellence.
