top of page

HOCKEY HIP - PART II

Pre-Routine Notes

⏱️ 30 min
⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band

📝 Hockey Hip – Part II focuses on hip internal and external rotation — the twisting motions your hips use to control your edges, pivot, and perform crossovers on the ice.

Players will learn to move their hips with control, improving stability, balance, and awareness of how their ankles, knees and hips work together. This routine releases tight hip rotators, activates the glutes and core, and strengthens the muscles that control side-to-side and rotational movements. For goalies, these movements are essential for smooth post-to-post pushes and faster butterfly transitions.

​

#1

Puck Push (Crossover)

Sets: 2 / Reps: 5 / Rest: as needed

#2

Foam Roll Glute

Sets: 2 / Reps: 60 sec / Rest: as needed

#3

Foam Roll IT Band

Sets: 2 / Reps: 60 sec / Rest: as needed

#4

Figure 4 w/ Strap

Sets: 2 / Reps: 60 sec / Rest: as needed

Prone Hip Internal Rotation with Strap

#5

Sets: 2 / Reps: 30 sec / Rest: as needed

#6

Frog Glute Bridge with Roller

Sets: 2 / Reps: 20 / Rest: as needed

#7

Mohawk Squat on Foam Roller

Sets: 2 / Reps: 10 / Rest: as needed

#8

Crossover Lunge on Roller

Sets: 2 / Reps: 10 each side / Rest: as needed

#9

Sidelying Hip External Rotation with Band

Sets: 2 / Reps: 20 each side / Rest: as needed

#10

Prone Hip Internal Rotation with Band

Sets: 2 / Reps: 20 each side / Rest: as needed

Post-Routine Notes

👉 Next up: Hockey Hip – Part III to train hip abduction and adduction — essential for stronger kick saves, tighter turns, and more powerful post-to-post pushes.

bottom of page