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HOCKEY KNEE
Pre-Routine Notes
⏱️ 30 min⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band
📝 Hockey Knee focuses on knee flexion and extension — the bending and straightening motions that drive every start, stop, and stride on the ice.
🔄Players will strengthen and stabilize the muscles around the knee while improving joint mobility and control. This helps skaters accelerate faster, change direction, and reduce injury risk. Goalies benefit with smoother butterfly transitions and stronger pushes from the crease.
#1
Heel Sit on Roller
Sets: 2 / Reps: 30 sec / 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
Prone Quad Stretch with Strap
Sets: 2 / Reps: 60 sec / Rest: as needed
Supine Hamstring Stretch with Strap
#5
Sets: 2 / Reps: 60 sec / Rest: as needed
#6
Heel Elevated Squat on Roller
Sets: 2 / Reps: 15 / Rest: as needed
#7
Step Back Lunge with Foam Roller
Sets: 2 / Reps: 10 each side / Rest: as needed
#8
Split Stance Terminal Knee Extension with Band Around Knees
Sets: 2 / Reps: 30 each side / Rest: as needed
#9
Heel Elevated “V Squat” with Band Around Knees
Sets: 2 / Reps: 15 / Rest: as needed
#10
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