4d • General discussion
3 Hip Stretches Every Hockey Player Should Be Doing
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.
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3 Hip Stretches Every Hockey Player Should Be Doing
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