A powerful skating stride is not only about how hard a player can push into the ice. It is also about how efficiently they can bring the leg back underneath their body to set up the next push. That recovery phase is where many players leak speed. They may have strong legs, however, if they cannot control the inside of the hip and pull the leg back under their body with a stable trunk, each stride becomes less efficient. The Banded Bear Crawl Adduction is a simple off-ice drill that targets this exact action. It trains the adductors, the muscles on the inside of the thigh, while challenging the hips and core to stay locked in as one leg moves.
Why This Matters for Hockey
In a skating stride, a player pushes away from their body, then needs to recover that leg underneath them before the next push. The adductors play an important role in bringing the leg back in. This drill gives players a controlled way to train that pattern. The resistance band pulls the working leg outward, and the player must use the inside of the leg to bring it back underneath the body.
It also challenges an important part of efficient skating: staying stable while the lower body moves. A player should be able to move one leg without their hips shifting, their torso rotating, or their position falling apart. When the body is more stable, more of the effort can go into the stride instead of being lost through unnecessary movement.
For hockey players, stronger and more controlled adductors can support:
•More efficient stride recovery
•Better hip and core control during skating
•A more stable body position while moving dynamically
•Greater awareness of how to control the inside of the leg
Exercise Breakdown: Banded Bear Crawl Adduction
What You Need
•A thin resistance band
•A very solid stationary anchor point
Do not use an overly strong band. The goal is controlled adductor work, not fighting resistance that forces the player to lose position.
Setup
1. Secure one end of the band to a solid, stationary object.
2. Loop the other end around the high side of the knee on the leg being trained.
3. Move away from the anchor until there is a decent amount of tension on the band.
4. Set up in a bear crawl position with the hands directly under the shoulders, the knees directly under the hips, and the toes on the ground.
5. Lift the knees slightly off the floor so the hands and toes support the body.
Before moving the leg, the player should create a strong, level position. The hips, shoulders, and ears should stay at roughly the same height, with the back flat and parallel to the ground.
Execution
1. Hold the bear crawl position without letting the hips shift or rotate.
2. Allow the band to slowly pull the working leg out to the side.
3. Use the adductor, the inside of the thigh, to pull the leg back underneath the body.
4. Move slowly and stay controlled both as the leg moves out and as it comes back in.
5. Keep the opposite leg still. That leg is working isometrically to help keep the body stable.
Complete 8-12 controlled reps per side.
Key Coaching Points
The drill is not about how far the knee can move. It is about maintaining control from start to finish.
•Keep the back flat and parallel to the ground.
•Keep the hips, shoulders, and ears level.
•Let the band pull the leg out slowly, then actively pull it back in.
•Do not let the hips rotate toward the moving leg.
•Keep the non-working leg stable and engaged.
•Use a thin band and a secure anchor point.
A player who rushes the movement will usually lose the exact benefit the drill is designed to provide. Slow, clean reps force the adductors, hips, and core to do their jobs together.
Common Mistakes
The most common issue is losing the bear crawl position as the leg moves. If the back rounds, the hips sag, or the torso twists, the player is no longer training the same level of control. Another mistake is moving too quickly. The resistance band should not snap the leg outward and pull it back in for the player. The player needs to own both directions of the movement. Finally, do not ignore the stationary leg. The unbanded leg is not resting. It is helping the player hold a stable position while the working leg moves.
Programming and Application
The prescription in this drill is straightforward: perform 8-12 slow, controlled reps with one leg, switch the band to the other side, and complete the same amount of reps on the other side. Quality matters more than adding resistance or chasing fatigue. If a player cannot keep their hips, shoulders, and ears level, reduce the band tension and clean up the movement before progressing it. This is a valuable drill for players who need to improve their awareness of stride recovery, adductor control, and full-body stability. The goal is not just to strengthen a muscle. The goal is to teach the body to stay organized while the legs are moving, just like it needs to on the ice.
Final Thoughts
Players often focus on the push in their skating stride, but the recovery phase matters just as much. Every stride needs a controlled return underneath the body before the next push can happen. The Banded Bear Crawl Adduction trains that action while reinforcing a simple hockey performance principle: the legs can move with power only when the hips and core give them a stable base to work from. Keep the band light, the anchor secure, and every rep controlled. That is how players turn a simple off-ice drill into better movement on the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
📲 Follow on Instagram: @martell.elite.fitnes
📺 YouTube: YouTube.com/MartellEliteFitness
📲 Follow on Instagram: @martell.elite.fitnes
📺 YouTube: YouTube.com/MartellEliteFitness
