Routines List

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

📝 Hockey Hip – Part I builds the foundation for every stride, push, and recovery on the ice. It focuses on hip flexion, extension, and circumduction — the key motions that drive power and control how your legs move through each phase of skating.

Players will learn how to feel and control their hip movement — improving awareness, balance, and coordination for stronger, more efficient skating and net-minding. This routine releases tight hip flexors, activates the glutes and core, and improves mobility to reduce stress on the groin and lower back.

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

📝 Hockey Knee: Part I focuses on knee flexion — the bending 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.

⏱️ 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.

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

📝 Hockey Posture – Part I focuses on pelvic control and trunk positioning — the forward and backward tilt that determines how your body stacks over the skates. This posture controls whether your weight stays balanced over your edges or shifts too far toward your heels or toes.

🔄 Players learn to control their posture while activating the core and glutes, helping maintain a strong skating stance and stable upper body. Improving this control enhances balance, stride efficiency, and stability during bodychecks, board battles, and quick transitions. Goalies benefit from better butterfly mechanics and push recovery while maintaining proper body alignment.

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

📝 Hockey Posture – Part II builds on Part I by developing stronger postural endurance and dynamic control while the body moves through skating positions. Players progress from simply holding good posture to maintaining alignment during more powerful and demanding movements.

🔄 This session strengthens the muscles that support Hockey Posture allowing players to stay low, balanced, and powerful through skating strides, puck battles, and shooting mechanics. Improved posture endurance helps players save energy throughout longer shifts without losing speed and power.