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HOCKEY HIP: PART I "HEALTHY HIPS"
Pre-Routine Notes
⏱️ 30 min⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band
📝 Hockey Hip – Part I builds the foundation for every stride, push, and recovery on the ice. It focuses on hip flexion, extension, and circumduction — the key motions that drive power and control how your legs move through each phase of skating.
Players will learn how to feel and control their hip movement — improving awareness, balance, and coordination for stronger, more efficient skating and net-minding. This routine releases tight hip flexors, activates the glutes and core, and improves mobility to reduce stress on the groin and lower back.
#1
Puck Push (Forward)
Sets: 2 / Reps: 5 / Rest: as needed
#2
Foam Roll Quad
Sets: 2 / Reps: 60 sec / Rest: as needed
#3
Foam Roll Hamstrings
Sets: 2 / Reps: 60 sec / Rest: as needed
#4
Foam Roll Glute
Sets: 2 / Reps: 60 sec / Rest: as needed
Seated Straight Leg Raise with Strap
#5
Sets: 2 / Reps: 30 sec / Rest: as needed
#6
Seated Straight Leg Raise over Roller
Sets: 2 / Reps: 10 each side / Rest: as needed
#7
Wall March with Band Around Knees
Sets: 2 / Reps: 15 each side / Rest: as needed
#8
Wall Hip Extension with Band Around Ankles
Sets: 2 / Reps: 15 each side / Rest: as needed
#9
Quadruped Hip Extension with Band Around Knees and Roller Under Knees
Sets: 2 / Reps: 20 each side / Rest: as needed
#10
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