GRIP STRENGTH EXERCISES

Grip Strength is a very important component in hockey because such strength helps regulate the blade angle of your stick. Whether it is shooting, receiving a pass, or stick handling. The ability to manipulate and maintain blade angle is very important. To highlight the importance of these exercises, the players with the strongest hands typically have the hardest shots.

Just like any other category, there isn’t just one simple exercise to improve grip strength. Grip Strength Programs can be separated into two training disciplines, Hand Strength, and Wrist/Forearm Strength. Hand Strength can be further divided into Crushing Strength or Pinching Strength, Closed or Open Handed. Each of these is then trained utilizing the Concentric/Eccentric with repetition method, Isometric Method with time, and Dynamic Method with Max Effort Singles. We train these Hand Strength utilizing various grippers and different forms of carries. The Wrist/Forearm division will incorporate Wrist Flexion/Extension, Wrist Pronation/Supination, and Wrist Radial/Ulnar Deviation. We train Wrist Forearm Strength incorporating the same methods utilizing various Wrist Rollers

Our program incorporates all these different training facets into a simple 5 min program that you can perform 2-3x per week.

WRIST / FOREARM STRENGTH

Wrist Rollers: Wrist Flexion/Extension

You need a wrist roller. You can make your own:

• • 14” length, 2” dia, PVC pipe
  • 20ft of 2mm camping rope.
  • Weight, preferably dynamic chain because it’s the most consistent over any training surface. Other wise use a weight plate
  • I’ve seen other methods for wrist rollers, but highly recommend this one over all others

• Resistance weight will depend on the athlete, but 10 lbs is a good place to start
• Begin in an athletic stance with the rope stretched out to full length
• Wrist roll using an overhand rotation for length of rope
• Stretch out rope to full length and repeat using underhand rotation
• Alternate performing both for the number of sets prescribed