Routines List
HOCKEY HIP: PART I "HEALTHY HIPS"
⏱️ 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.
HOCKEY KNEE
⏱️ 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.
HOCKEY POSTURE - PART I
⏱️ 30 min⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band
📝 Hockey Posture – Part I focuses on pelvis and core flexion/extension — the forward and backward tilt that controls your posture over the skates. Think like the pressure you put on your toes versus your heels when you lean forward and backward.
🔄Players will learn to move their pelvis with control while activating the core and glutes. This improves balance, stride efficiency, and stability during bodychecks, board battles and transitions. Goalies benefit with better butterfly and push recovery while maintaining proper alignment.
HOCKEY POSTURE - PART II
⏱️ 30 min⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band
📝 Hockey Posture – Part II trains hip hike and rotation — the side-to-side lift and twist of the pelvis that drives balance and edge control.
🔄Players will activate the obliques, glutes, and core to improve lateral stability, rotational strength, and dynamic control over the skates. Goalies gain faster post-to-post recovery, stronger push-offs, and improved puck tracking.