Strength training for shooting

For players on a weight training program, try adding the following two exercises. The first one is to be added to your forearm workout or it can be done every second day. Do 3 sets of 10 to 55 pounds (depending on strength level). Roll to end of fingers and then roll back up to palm.  The bottom shooting hand is the most important.



Wrist Roll Start:                                  Wrist Roll Finish:




The second exercise is for slap shot set up and release speed.  Start with a 1lb to 5 lb weight, again depending on strength level ( a piece of rubber tubing can be used as well).. Lift the weight above the shoulders to start. Let the weight free fall with no resistance until reaches thigh level. As quickly as possible without pausing, snap the weight back to top position. Do 4 sets of 10 reps  each side and perform on shoulder day or at least every second day (if possible).


Slap start:                            Slap  bottom:           Slap finish:



Stick Positioning for the top hand


Position of Stick is one of the most important, yet missed, fundamentals. As shown below in diagrams 1-2. Keep the top of the stick centered in the palm of the glove. This helps assists in getting a "feel" of your stick as well as allows for different grips (for different styles of shooting) and rotational speed of the shaft when taking snap shots.  In diagram No. 3, the top part of the stick position is centered in the "V" between the forefinger and the thumb. Think that you are "shaking hands" with your stick. This is a stick  handling position fundamental and will change depending on shot taken. More to come.


Diagram No. 1                                 Diagram No. 2                          Diagram No. 3



As you can see, the size of "knob" on the stick will effect comfort inside the gloves especially with younger players. However, it is absolutely critical that you become accustomed to this grip. It will dramatically reduce your stick handling effectiveness as well as impact your shooting skills as well.


Copyright 1996 by Ron Johnson. All rights reserved.