How to Use Resistance Bands to Train for Hockey

Hockey players are always looking for new ways to keep in shape off the ice, and using resistance bands is one that can really help strengthen muscles. The resistance bands can be used to strengthen the players legs, arms and improve their shooting strength.

Difficulty: Moderate

Instructions

Things You'll Need:

• Resistance bands of various strength
• Hockey stick

1. Choose a resistance band. If you are brand new to working out with resistance bands, you should start with a yellow band. If you find the yellow band too easy, move up to red or blue until you feel you are achieving a good workout from the band.

2. Tie the ends of the band together so you have a loop. The loop should be about two feet in length when stretched out. Put both legs through the loop so the loop is stretched around your thighs. Step outward a little until you have a good tension on the band. Lower your body into a skating stance and take a step outward with your right foot. You should feel a stretch in your outer right thigh and hip. Take a small step in with the left foot to loosen the tension on the band. Repeat going to the left. Repeat the entire cycle 10 to 12 more times.

3. Tie one end of the band onto a sturdy, stationary pole and tie the other end onto your hockey stick about halfway between the midpoint and the foot of the stick. Assume the shooting position and work on shooting with the resistance added to your stick. This will help build up your shooting power, so you will be able to put quite a bit more force behind the shot when you're playing in a game.

4. Stand on the middle of the band with your feet about shoulder width apart. Grasp the band in each hand, stand straight up and lock your elbows by your sides. Turn both palms face up and perform bicep curls using the band for resistance. Work up to 3 sets of 15 repetitions before changing to a harder resistance band.

5. Step on the resistance band with one foot, and step back about a foot to two feet with the other foot. Bend at the waist at about a 45 degree angle and grasp the ends of the resistance band in both hands. Squeeze the shoulder blades together as you pull the bands toward your chest, keeping your elbows close to your body. This will work your upper back and triceps. Work up to 3 sets of 15 repetitions before changing to a harder resistance band.

Tips & Warnings

• Always stretch your muscles before and after a workout. Prior to the workout, make sure you stretch the muscles you will be using. After the workout, be sure to stretch the muscle group you just worked out, and also stretch out the opposing muscle group.
• When you change to a harder resistance band, make sure you lower your number of repetitions and work up to a higher number with the new resistance.
• Don't use a band with too much resistance attached to your stick or you may risk breaking the stick.
• Work your way up through the strength of the resistance bands. Start with the easy yellow bands, and work up to the hard silver bands.

Resources

• Resistance Bands for Sale
• Skinner Hockey Training Aids

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