If your child’s skating stride looks stiff, rushed, or awkward, the issue is often hip mobility, not strength or effort. Skating requires the hips to rotate out during the push and rotate back in during recovery. When a child’s hips are tight, they can’t get low, can’t stay on the ice long enough with each push, and end up leaking power. That’s when the stride starts to look clunky. These three simple stretches can be done at home and work great before bed. 1. Lying Hip Internal Rotation Why it helps: Improves how quickly the leg recovers between strides - Child lies on their back - Feet wider than hips - Gently pulls knees toward each other - Adjust foot position if it feels uncomfortable in the knees How long: Hold 10 seconds, repeat 5 times. Spend extra time on the tighter side 2. Lying Hip External Rotation (With Gentle Resistance) Why it helps: Helps your child stay on the ice longer with each push - On the back, toes pulled up toward shins - Child holds the shin or ankle - Gently pushes the thigh outward - Hold 30–90 seconds - Add light push against the hands for 5 seconds, relax, repeat 2–3 times 3. Seated 90/90 Stretch Why it helps: Improves overall hip movement and control - Sit tall with legs bent at 90 degrees - Lean chest toward the front leg - Breathe slowly and relax into the stretch How long: 5 slow breaths, repeat twice per side How often should kids do these - If hips are very tight, 1–2 times per day - For maintenance, once per day or every other dayThis routine takes about 5–10 minutes. If your child skates hard but still looks restricted, these stretches can make a noticeable difference in how smooth and powerful their stride looks on the ice.

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.