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Probably one of the most misunderstood areas of hockey off-ice training is how to approach increasing shot power. While wrist and forearm strengthening exercises can help, athletes will improve much better by increasing the rotational power of their core and hips.

For increasing core power, one of the best and most popular approaches is to use medicine ball throws. A simple way to start is to use to stand 4-6 feet away from a sturdy wall on a 90 degree angle and throw the ball by rotating through the hips. You can perform this movement underarm or in shotput style fashion. When catching the ball use your hips and core again to absorb the impact and return to the starting position.

You can also perform these with a partner by passing the ball back and forth. There are many variations you could try but these are two of the best for increasing the force transfer from your hips and core and through to your upper body. Your shot will improve and you’ll be better conditioned to deliver and take hits.

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