Any age

Daily Stretching for Hockey

Twelve minutes against the positions skating leaves you in.

About 12 minutesA towel is all you needDaily, or after every skate

Hockey leaves you short in the same places every time: hip flexors from the stance, groin from the stride, calves and ankles from the boot, and a rounded upper back from being bent over a stick. This works down the body through all of them. Breathe out into each one and stay there — do not bounce. Keep it for after a skate or on its own: holds this long dull the legs for an hour, so it is the wrong thing to do right before a game.

Download the printable See the other sheets

The hipsWhere the skating stance shortens you.

Couch stretch45 sec each

Back knee against a wall or couch, shin up the wall, front foot flat in a lunge.
Squeeze the glute on the back-leg side and bring your chest upright until the front of the hip stretches.
Too intense? Let the front knee sit lower and your hands rest on the front knee.

Common mistake: Arching the lower back instead of squeezing the glute.

Frog stretch45 sec

On forearms and knees, knees wide, ankles in line with the knees.
Gently rock the hips back until you feel the inner thighs, then breathe and settle.

Common mistake: Forcing the knees wider than feels comfortable. It should be a stretch, not a strain.

Pigeon stretch45 sec each

Front shin angled across your body, back leg straight out behind you.
Square the hips, walk the hands forward and relax into the outside of the front hip.
Put a cushion under the front hip if it doesn’t reach the floor.

Common mistake: Knee pain means the angle is too sharp. Pull the front foot in closer to your hip.

The back of the leg

Lying hamstring stretch (band)45 sec each

Lie on your back with a band or towel around one foot.
Pull the straight leg up until you feel the back of the thigh. The other leg stays flat on the floor.

Common mistake: Bending the knee or lifting the hips to get the leg higher.

A towel works instead of a band.

Calf stretch on a wall30 sec each

Hands on the wall, back leg straight, heel down, hips forward.
Then bend the back knee slightly to reach the lower calf.

Common mistake: Letting the back heel lift off the floor.

Knee-to-wall ankle mobilization10 each side

Foot a few inches from a wall. Drive the knee forward to touch the wall without the heel lifting.
Knee tracks over the middle toes. Slide the foot back a little as it gets easy.

Common mistake: Heel popping up or the knee caving inward.

The upper bodyFor everything bent over a stick does.

Open book (upper-back rotation)8 each side

Lie on your side, knees bent up to hip height, arms straight out in front.
Keep the knees stacked and sweep the top arm over to the other side, eyes following the hand.
Breathe out as you open up.

Common mistake: Knees coming apart. That turns it into a low-back twist.

Doorway chest stretch30 sec each

Forearm on the door frame at shoulder height, step through and turn away.
Ribs down, shoulder blade pulled back as you turn.

Common mistake: Shrugging the shoulder up toward the ear.

Any doorway will do.

Cat–camel10

On hands and knees, slowly round your back up toward the ceiling, then let the belly drop and the chest lift.
Move with your breath, one segment at a time.

Finish

Deep squat hold45 sec

Feet about shoulder-width, toes slightly out. Sit as low as you can with the heels down.
Push the knees out with your elbows and keep the chest tall. Hold a post if you need to.

Common mistake: Heels coming up. Put small plates under them until the ankles catch up.

More free sheets

All eighteen sheets

Want the whole week written for you?

RinkReady lays out your off-ice week, tells you what weight to put on the bar, and keeps the log. Eleven plans, over 120 exercises. Seven days free, no card asked for.

Create your account

Built for healthy players by RinkReady. It adds to what your coach does, it does not replace it. If a movement hurts — not hard, hurts — stop it and ask someone who knows the player.