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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.

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#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

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Post-Routine Notes

👉 Next up: Hockey Posture – Part I to train the core and pelvis — essential for stronger kick saves, tighter turns, and more powerful post-to-post pushes.

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