Band Rotational Scoop Toss
Demo video coming soon
How to Do It
Anchor a band low to the side. In an athletic stance, hold it low and to the trail side, wind into the back hip, then explosively rotate and “scoop” the band up and across the body diagonally (low-to-high), driving from the hips and legs through the trunk. Control back to the start. Reps each side. Emphasize the diagonal, ground-up power.
Why It Works
Trains diagonal (low-to-high) rotational power through the kinetic chain against band resistance; the scooping path emphasizes the combined hip extension and rotation used to transfer force diagonally across the body, building rotational and diagonal power with accommodating load.
Hockey Transfer
Mirrors the diagonal, hip-driven power used to lift and rip a shot or make a hard pass — the low-to-high transfer of force from the legs and hips through the rotating trunk; trains the diagonal power behind elevating and driving the puck.
Coaching Cues
- "Scoop from the hips, low to high"
- "drive the legs and hips, rotate through"
- "control it back down"
Common Mistakes
Using arms only; no leg/hip drive; rotating from the low back; a slow, non-explosive scoop
Progression / Regression
heavier band or more explosive
lighter band or smaller range
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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