The Hockey Doc

HOCKEY KNEE - PART II

Pre-Routine Notes

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

📝 Hockey Knee: Part I focuses on knee extension — the knee 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

Seated TKE w Roller

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

#2

Foam Roll IT Band

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

#3

Foam Roll Hamstrings

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

#4

Supine Hamstring Stretch with Strap

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

Seated Straight Leg Raise over Roller

#5

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

#6

Split Stance Terminal Knee Extension with Band Around Knees

Sets: 2 / Reps: 15 / Rest: as needed

#7

#8

#9

#10

Post-Routine Notes

What's Next? 👉 Try Hockey Hip: Part I - fundamental training focused on building hip range of motion, glute strength and awareness of the importance of "healthy hockey hips."

MORE ROUTINES

HOCKEY KNEE - PART II

Pre-Routine Notes

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#1

Seated TKE w Roller

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

#2

Foam Roll IT Band

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

#3

Foam Roll Hamstrings

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

#4

Supine Hamstring Stretch with Strap

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

Seated Straight Leg Raise over Roller

#5

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

#6

Split Stance Terminal Knee Extension with Band Around Knees

Sets: 2 / Reps: 15 / Rest: as needed

#7

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#8

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#9

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#10

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Post-Routine Notes

What's Next? 👉 Try Hockey Hip: Part I - fundamental training focused on building hip range of motion, glute strength and awareness of the importance of "healthy hockey hips."