Forward Stride Simulation with Band
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Anchor a band low behind you. Loop it around one ankle. Stand in an athletic position, banded leg slightly behind. Drive the banded leg back and down — full hip extension against the band resistance. Hold the extended position 1 second — squeeze the glute fully. Return to start under control. The band pulls you back through the return. Complete all reps one leg, then switch. Focus on the push-off mechanic.
Why It Works
The band-resisted forward stride simulation replicates the exact hip extension and push-off mechanics of a skating stride while standing — allowing players to groove the neuromuscular pattern daily without ice access. By adding band resistance behind the driving leg, it overloads the glutes and hip extensors in the exact position of peak force production in the skating stride.
Hockey Transfer
Resisted forward stride — builds skating push-off against resistance. Pair with slide board work for full skating-pattern coverage. Forward extension + lateral push = complete stride.
Coaching Cues
- "Band anchored behind"
- "Exaggerate stride extension"
- "Full hip extension each step"
Common Mistakes
Rotating the hip instead of extending it — drive back, not sideways. Not achieving full hip extension — the glute must fire at end-range. Arching the lower back to fake more extension — posterior pelvic tilt and squeeze. Moving too fast — this is a motor pattern drill. Slow and deliberate beats fast and sloppy.
Progression / Regression
Add a simultaneous arm drive opposite to the leg — full skating stride simulation.
Bodyweight hip extension (donkey kick) — same pattern with zero resistance.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
← Back to Exercise Library