Hey team, welcome to the community. I started this space to bring together hockey players who want to train with purpose, the players who are serious about getting faster, stronger, and more confident on and off the ice. You’ll find training tips, breakdown videos, mindset lessons, and ways to build real hockey athleticism. My goal is simple: help you become the player who stands out, the one who’s prepared when it matters most. Drop a quick intro below and tell us your name, where you play, and what you’re working toward this season. Let’s get after it. Train with purpose. Play with confidence. – Your Strength Coach, Travis Martell, CSCS

Most players think speed is all about how hard they push, so they forget about the recovery phase, how fast the leg snaps back under the body, which is just as important. If that return phase is slow, sloppy, or uncoordinated, the athlete is leaving speed on the table. This usually points to one thing, weak hip flexors. Why the Hip Flexors Matter - During the stride you use the glutes, hamstrings, and quads to drive force into the ice. During the recovery you rely on the hip flexors to pull the leg back underneath you so the next stride can start. When the hip flexors are weak, speed drops fast. Players end up with: - Slower recovery - Lower stride frequency - Broken rhythm - Lost speed under fatigue Stronger hip flexors create a quicker, smoother transition between every stride. The Drill That Fixes It - Setup - Attach a thick band to a rack at lower to mid thigh height - Step into the band so it pulls downward on the thigh - Stand tall and hold the rack for balance - Keep the pelvis level The downward pull forces the hip flexors to work overtime. How to Perform It - 1. Lift the knee straight up without leaning, twisting, or rotating 2. Hold the top for a controlled five-second isometric 3. Lower slowly 4. Repeat for five reps per side Watch for compensation. The torso does not move. Only the hip moves. This drill builds: - Hip flexor strength - Tendon stiffness and durability - Control in deep hip flexion - Faster, more efficient recovery mechanics It also helps lower the risk of hip flexor strains, which are common in hockey players. Most importantly, it gives athletes the specific strength needed to improve the recovery phase of the stride so they can maintain true speed shift after shift. Watch the exercise below 👇

Here are five simple exercises you can do at home to improve your stride length, hip mobility, and overall skating mechanics. These complement the video attached to this post. 1. Adductor Rock Back - Goal: Lengthen your stride How to do it: - Start on hands and knees - Extend one leg out to the side - Push hips straight back (don’t sit sideways) - Small, controlled range of motion - Reps: 8–10 per side × 2–3 sets 2. Couch Hip Flexor Rock - Goal: Open up tight hip flexors How to do it: - Back foot on a couch or bench - Stay tall, ribs stacked over hips - Rock your whole body forward and hold 2 seconds - Knee tracks straight ahead - Reps: 6–8 per side × 2–3 sets 3. Alternating Push-Up Pigeon - Goal: Improve external rotation for a longer push on the ice How to do it: - Start in a push-up position - Pull one leg forward into pigeon and sit into the hip - Return and alternate - Add a small reach across the body if needed - Reps: 10 per side × 2–3 sets 4. Supine Hip Internal Rotation - Goal: Better rotation mechanics through the stride How to do it: - Lie flat on your back, feet wider than hips - Drop one knee inward without letting the opposite hip move - Alternate sides - Reps: 8–10 per side × 2–3 sets 5. Seated 90/90 Rotations - Goal: Build hip strength and control How to do it: - Sit tall in a 90/90 position - Slowly rotate both legs to the opposite side - Stay as upright as possible - Reps: 6–8 per side × 2–3 sets If you do these consistently, you’ll improve how your hips move, how long you can stay on the ice with each push, and ultimately how fast you skate.

If your hips feel tight, restricted, or “locked up” when you skate or drop into your butterfly — this drill needs to be in your routine. Tight hips aren’t just a flexibility issue.For most players and goalies, it’s a strength issue. The 90/90 Heel Tap is one of the most effective ways to build the strength and control your hips need for: - A longer and more efficient stride - Better rotation through your pushes and recoveries - Stronger, more stable edge work - Cleaner transitions between internal and external rotation - Safer and more controlled butterfly movement for goalies This drill targets the deep muscles that actually control the hip. When these muscles are weak, your body restricts your range — which is why stretching alone doesn’t solve anything. If you want better mobility, smoother skating, and hips that stay healthy all season long, start building strength where it matters.