Advertisement

What stretches are important for hockey players?

Important areas to stretch for hockey are the hip flexors, thighs (quadriceps), and inner thighs. If you are trying to improve flexibility, use a combination of foam rolling followed by static stretching. Foam rolling is a form of self-massage that applies pressure with a foam roller to tight areas in the muscle. This breaks up adhesions, or "knots", in the muscle and relaxes the muscle to allow for a better static stretch. Start with foam rolling any tight areas like the IT-band (side of the thigh between the knee and hip), inner thigh, and calves. Apply pressure to the tender areas for 30 seconds. Once you have foam rolled your muscles, perform static stretching which is most effective using 1-3 sets of holds for 30 seconds, moving slowing into and out of the stretch. Static stretching helps change the length of the muscle and increase flexibility. To perform the kneeling hip flexor stretch, place one knee on the ground and the other leg out front, similar to a lunge position with the back knee on the ground. Keep the back flat and chest up as you push your hips forward. You should feel a stretch in the hip flexor area of the leg on the same side as knee that is on the ground. Move slowly into and out of the position and make sure you activate your core by drawing-in the belly button to the spine. To perform the thigh, or quadriceps, stretch, stand up straight and bend one knee. Grab the insole of the foot and pull up toward the glute (butt). Keep both knees together as you pull, you should feel a stretch in the front of the thigh. Make sure you activate your core by drawing-in the belly button to the spine. To perform a static stretch for the inner thigh, begin by sitting on a stability ball. Extend one leg out to the side and keep the other knee bent. Then, lean toward the knee that is bent, keeping the back flat until you feel the stretch in the inner thigh. Again, make sure you activate your core by drawing-in the belly button to the spine.

Continue Learning about Hockey

What off-ice agility drills will improve my hockey performance?
National Academy of Sports MedicineNational Academy of Sports Medicine
Using a speed ladder and cones you can perform drills like jumping jacks and the T-drill to impr...
More Answers
How many days per week should I do cardio during the hockey off-season?
National Academy of Sports MedicineNational Academy of Sports Medicine
The cardiovascular demands of hockey are very high, so pre-season training needs to be well-balanced...
More Answers
Is hockey an aerobic or anaerobic sport?
Molly MorganMolly Morgan
Hockey is primarily an anaerobic sport from a game perspective for forward and defensive players. Th...
More Answers
Is there a drill to help with starting and stopping in ice hockey?
Sarah Tittman , NASM Elite TrainerSarah Tittman , NASM Elite Trainer
Short sprints between 15-50 yards can significantly improve your takeoff and start in hockey. In ord...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.