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THE HOCKEY DOC MOVEMENT PHYSICAL
Pre-Routine Notes
These 6 tests help players and coaches identify movement restrictions that may be affecting on-ice performance. By testing key abilities like balance, ankle, hip, back, shoulder, and core mobility, we can assess exactly what’s restricting shot power, skating speed, edge control, and stability. Passing all 6 tests tells you that these areas are not limiting your on-ice performance.
How to Use This:
1) Complete each of the 6 tests using the "Pass/Fail" scoring criteria included in each test. Pain with a test is an automatic "Fail."
2) Then, follow the "Post-Routine Notes" to review your scores.
#1
Test: Posture
Stand with your heels, glutes, upper back and head against a wall.
Keep your feet hip-width apart and knees slightly bent.
Gently touch and hold the back of your head, shoulder blades, and glutes to the wall at the same time.
Scoring:
✅ Pass: Head, shoulders, and glutes all touch the wall comfortably.
❌ Fail: Can’t touch all three points, pain or need to arch/strain to do so.
#2
Test: Shoulder Mobility
Stand tall with feet hip-width apart.
Reach one hand over the shoulder and the other up the back, trying to touch your fingertips together.
Use the Rocker Roller to measure the gap between your fingertips (if they don’t touch).
Repeat on both sides.
Scoring:
✅ Pass: Fingertips touch without pain.
❌ Fail: Fingertips don’t touch or movement causes pain.
#3
Test: Core Mobility
Start in a lunge position beside a wall, with the inside knee (closest to the wall) resting on the ground
Pin the Rocker Roller between your outside knee and the wall.
Hold both arms straight out in front of you, palms together and rotate your upper body, opening your arms like a book.
Try to touch the back of both hands to the wall at the same time without dropping the roller.
Repeat on both sides.
Scoring:
✅ Pass: Both hands touch the wall smoothly, roller stays pinned.
❌ Fail: Roller drops, movement causes pain, or can’t reach the wall.
#4
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
Test: Ankle Mobility
#5
Kneel on your right knee and place your left foot flat on the ground with toes facing the wall
Place the Rocker Roller just beside your left foot
Using your hands, lean forward and push your left knee forward - touch the wall without lifting your heel.
Repeat and measure how far you can get your toes from the wall without lifting your heel.
Repeat on both sides.
Scoring:
✅ Pass: Knee touches wall with heel down ≥4 in (10 cm) past toes, no pain.
❌ Fail: Pain or toes < 4 inches from wall
#6
Test: Balance
Stand on your right leg (on the Rocker Roller) with your left foot lifted off the floor and away from your body
You should feel your right leg, ankle, and hip working to stay stable
Using a stopwatch, time how long you can hold the position without losing balance or touching the floor
Repeat on both sides.
Scoring:
✅ Pass: Balance 30 sec (Right & Left legs)
❌ Fail: Pain or balance less than 30 sec on either leg
#7
#8
#9
#10
Post-Routine Notes
Use your score results to guide your training:
A) "Failing" a test highlights this as an area to work on DAILY in your training.
B) "Passing" a test highlights this as an area to maintain WEEKLY in your training.
We’ve developed easy to follow Overtime Routines for each movement restriction so you know exactly what to work on and how often in order to improve long-term. Improving these areas not only reduces injury risk but also elevates your potential and confidence on the ice!
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