top of page
HOCKEY HIP - PART III
Pre-Routine Notes
⏱️ 30 min⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band
📝 Hockey Hip – Part III trains hip abduction and adduction, the side-to-side motions that power lateral movement and edge control on the ice.
🔄Players will strengthen the glutes and inner thighs to improve balance, stability, and agility. Skaters gain more control on tight turns and explosive side-to-side pushes. Goalies build stronger post-to-post movement and faster lateral recovery.
#1
Puck Push (Skater)
Sets: 2 / Reps: 5 / Rest: as needed
#2
Foam Roll IT Band
Sets: 2 / Reps: 60 sec / Rest: as needed
#3
Foam Roll Groin (Adductors)
Sets: 2 / Reps: 60 sec / Rest: as needed
#4
Supine Groin Stretch with Strap
Sets: 2 / Reps: 60 sec / Rest: as needed
Supine IT Band Stretch with Strap
#5
Sets: 2 / Reps: 60 sec / Rest: as needed
#6
Side Lunge on Roller
Sets: 2 / Reps: 10 each side / Rest: as needed
#7
Side Plank Hip Dips
Sets: 2 / Reps: 15 each side / Rest: as needed
#8
Groin Side Plank with Roller
Sets: 2 / Reps: 30 sec each side / Rest: as needed
#9
Wall Hip Abduction with Band
Sets: 2 / Reps: 20 each side / Rest: as needed
#10
Test: Hip & Back Mobility
Stand tall with feet hip-width apart and place the Rocker Roller in front of your toes
Bend forward and reach your hands toward the floor, keeping your knees straight
You should feel a stretch in your hamstrings and lower back
Using the ruler on the Rocker Roller, measure and record your reach distance from the floor
Scoring:
✅ Pass = Touch Toes
❌Fail = Pain or unable to touch toes
bottom of page