Hockey players are continuously looking for means of keeping in shape during the off-season. Bungee cord training -- also known as resistance training -- can help increase muscle mass, enhance athletic performance and reduce body fat, according to the National Academy of Sports Medicine. Hockey players can also use bungee cords to improve leg and arm strength.
Standing Hamstring Curls
Standing hamstring curls can help strengthen your leg and abdominal muscles. Attach one end of a bungee cord to a sturdy object such as a door or a heavy piece of furniture. Attach the other end to your ankle. Slowly walk away from the sturdy object until the cord is straight and no longer bunched together. Shift your weight onto the opposite leg. Using the leg attached to the bungee cord, bring your heel towards your buttocks. Hold this position for a few seconds. Release and repeat. Complete the same exercise using the opposite leg.
Bicep Curls
Bicep curls can help build upper body strength that's essential for puck control and shooting with power. Place one end of a bungee cord in each hand. Place the center of the bungee cord underneath your feet. Your feet should be shoulder-width apart. Keep your elbows bent and the palms of your hands facing the ceiling. Flex your elbows so that you bring the ends of the bungee cord up to your shoulders. Slowly bring your arms back down to that they are completely straight. Rest and repeat.
Rows
Rows strengthen the upper back, according to the National Academy of Sports Medicine. Because hockey players repeatedly take hits and checks throughout a game, a strong back can help prevent injuries. Place one end of a bungee cord around a fixed point such as a door or heavy piece of furniture. Hold the other end with both hands. Interlock your fingers to provide a secure grip during this exercise. Keep your arms straight in front of you. Walk backwards away from the fixed point until the bungee cord is completely straight. Pull the end of the bungee cord toward your rib cage as you flex your elbows. Keep your arms near your sides and make sure your wrists remain straight. Straighten your arms so that they are fully extended in order to complete a row exercise. This exercise can be done while seated or standing.
Lying Hip Abduction
Hip injuries can keep hockey players sidelined for months. Hip abduction exercises with a bungee cord help to strengthen hip muscles and provide flexibility. Sit on the floor with your legs close together. Wrap the bungee cord around both ankles so that it makes a loop. Lean back so that your lower back touches the ground. Use your arms for support. Slowly move your ankles apart as far as your can, feeling a stretch in your hip muscles. Slowly return to the starting position with your legs close together. Relax and repeat.
References
- "NASM: Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2008
- ACE: Standing Hamstrings Curl
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