Banded Rotational Throw (Wall)
Demo video coming soon
How to Do It
Anchor a band to the side. Hold it at the trunk in an athletic side-on stance, wind into the back hip against the band, then explosively rotate and release toward the wall — or drive into a hard rotational follow-through — driving the hips and trunk. Reset and repeat. Emphasize a ballistic, hip-driven rotation. Reps each side.
Why It Works
Trains explosive rotational power with band resistance, developing rate of force development in the rotational kinetic chain; the band’s accommodating resistance challenges the hip-and-trunk drive ballistically, reinforcing the ground-up sequence of rotational force production.
Hockey Transfer
Mirrors the explosive rotational sequence of the wrist and slap shot and hard passing — loading the back hip and unwinding powerfully; trains the hip-to-trunk power transfer that drives shot and pass velocity.
Coaching Cues
- "Load the back hip, explode through"
- "ground-hips-trunk, ballistic"
- "finish turned through"
Common Mistakes
An arms-only effort; no hip load; lumbar-driven rotation; a non-ballistic, slow effort
Progression / Regression
heavier band or more explosive
lighter band or technical-speed reps
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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