Pallof March
How to Do It
Anchor a band at chest height to the side; hold it pressed out (or at the chest) and stand tall, hips and shoulders square. Maintaining the anti-rotation brace, march one knee up to hip height, lower it, then the other — resisting any rotation or side-tilt the whole time. Keep the press steady. Reps, then switch sides.
Why It Works
Adds a marching, single-leg-loading challenge to the Pallof anti-rotation hold; lifting each leg shifts the base of support and adds hip flexion while the core keeps resisting rotation, training rotary stability under a moving base.
Hockey Transfer
Trains the anti-rotation core control to stay square while the legs move and load alternately — exactly the demand of skating, where the trunk must stay stable as each leg drives; supports efficient force transfer.
Coaching Cues
- "Hips and shoulders square, march tall"
- "resist the twist as the knee lifts"
- "steady press, steady core"
Common Mistakes
Torso rotating toward the anchor as a knee lifts; tilting side to side; rushing the march
Progression / Regression
press fully out while marching or heavier band
hold at the chest, lighter band, slower march
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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