Banded Squat Jump
How to Do It
Stand on a band (or with it looped over the shoulders), feet shoulder-width. Dip into a quarter squat, then jump explosively against the band’s resistance, fighting it all the way to full extension. Land softly with bent knees, reset, and repeat. Keep the chest tall and knees tracking out, jumping with maximal intent each rep.
Why It Works
The band adds accommodating resistance that increases through the jump, overloading the concentric phase and forcing greater force production through extension; trains explosive strength and accelerative power against rising resistance, with a faster reactive descent.
Hockey Transfer
Builds the forceful, accelerative leg extension behind a powerful stride push-off; the rising resistance trains the athlete to keep driving through full extension — mirroring the need to finish the skating push with force rather than fading.
Coaching Cues
- "Fight the band to full extension"
- "explode up, finish tall"
- "land soft, reset"
Common Mistakes
Not reaching full extension (the band wins); knees caving; stiff landings; dipping too slowly
Progression / Regression
heavier band or add a hold/DB
lighter band or bodyweight squat jump
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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