Banded Wrist Work
How to Do It
Anchor a light band and loop it around the hand. Work the wrist through its actions against tension — flexion (curling the palm toward the forearm), extension (lifting the back of the hand), and radial/ulnar deviation or rotation — moving slowly through a full range. Keep the forearm supported and still; only the wrist moves. Switch hands.
Why It Works
Strengthens the wrist flexors, extensors, and deviators through their direct actions, building forearm and wrist strength and resilience in the small muscles that control fine hand and wrist positions.
Hockey Transfer
Directly strengthens the wrists and forearms that drive and control the stick — supporting wrist-shot snap, puck handling, and stick strength in battles — and builds resilience against wrist/forearm overuse.
Coaching Cues
- "Only the wrist moves"
- "slow through full range"
- "forearm stays still"
Common Mistakes
Moving the whole forearm; rushing; band too heavy to control through the range
Progression / Regression
heavier band or add holds
lighter band or reduce range
Primary Muscles
Energy System
Strength/neural
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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