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● 01Range of motionSupine · degrees
Internal rotationHOCKEY'S BIG ONE
LEFT HIP22°◐ BELOW
0°OK · 20°NORM · 30°54°
RIGHT HIP28°◐ BELOW
0°OK · 20°NORM · 30°54°
External rotationPOSTERIOR CAPSULE
LEFT HIP42°◐ BELOW
0°OK · 35°NORM · 45°81°
RIGHT HIP44°◐ BELOW
0°OK · 35°NORM · 45°81°
Hip flexionKNEE TO CHEST
LEFT HIP108°◐ BELOW
0°OK · 95°NORM · 110°198°
RIGHT HIP112°✓ NORM
0°OK · 95°NORM · 110°198°
● 02Functional testsSelf-administered
Thomas testHIP FLEXOR LENGTH
LEFT
RIGHT
Single-leg squat to a chairGLUTE / KNEE CONTROL
LEFT
RIGHT
Adductor squeeze painBALL BETWEEN KNEES
0 — NONE3/1010 — SHARP
0246810
● 03History + loadBe honest
Groin or hip pain this seasonOUTSIDE OF DOMS
LIVE SCREEN
ID EHQ-HHS-0000
◇ HIP WELLNESS
79/ 100
ASYM 21%FLAGS 1
Your hips are tracking well for hockey loads. Keep mobility and adductor work in rotation as maintenance.
◆ HEAT MAP — HOT ZONES
WHERE TO LOOK
● FINDINGS
1 ITEM
01
Side-to-side asymmetry · 21%
Internal rotation L vs R · Unilateral work on weaker side, 4 wks
MED
● ASSIGNED PROGRAM
MAINTENANCE — TIER 1
4 WEEKS
·5-min daily mobility flow
·Copenhagen 2×/wk
·Re-screen monthly
● REFERENCE
YOU vs THE NORM.
Every measurement you entered, plotted against the threshold a generally healthy hockey player should hit.
◆ ROM PLOTTED vs NORM
Internal rotationL 22° · R 28°
L
R
0°OK 20°NORM 30°54°
External rotationL 42° · R 44°
L
R
0°OK 35°NORM 45°81°
Hip flexionL 108° · R 112°
L
R
0°OK 95°NORM 110°198°
Amber line = below norm · Green line = norm · Dot pair shows L / R
◇ COMPONENT BREAKDOWN
Internal rotation28 ✓ OK
External rotation11 ✓ OK
Hip flexion4 ✓ OK
Side asymmetry21 ◐ FLAG
Hip flexor (Thomas)25 ✓ OK
Glute / balance28 ✓ OK
Adductor squeeze30 ✓ OK
Pain pattern25 ✓ OK
● PRIMER
WHY HOCKEY HIPS FAIL.
Four things to know before you blow off this screen.
01BIOMECHANICS
The skating stride loads hips in one plane.
Repeated abduction and external rotation, almost no internal rotation under load. Tissue and capsule adapt to that pattern — and start fighting it.
02WHAT BREAKS
Adductors absorb what glutes won’t.
When glute medius can’t stabilize, the adductor longus takes the lateral push. That tendon is the most-strained tissue in the sport.
03THE EARLY WARNING
IR deficit is the canary.
Loss of internal rotation shows up before pain. It’s a leading indicator of FAI, labral irritation, and groin strain risk — measurable in 30 seconds.
04WHAT WORKS
Three things, four times a week.
Daily mobility flow, Copenhagen-family adductor strength, and unilateral lower body. The Tier programs above schedule these for you.
● FAQ
QUESTIONS FROM
THE TRAINING ROOM.
What players ask after their first screen — covering measurement, interpretation, and what comes next.
Lie face down on a firm surface with both knees bent to 90°. Let one ankle fall outward toward the floor while keeping your pelvis flat — measure the angle the shin makes from vertical. That is your internal rotation. Use a phone protractor app or have a teammate eyeball it. 30° is the working norm for skaters.
△ NOTE
This screen is a training tool, not a medical diagnosis. It estimates injury risk from self-reported measures and movement quality. Sharp pain, recent trauma, locking, clicking, or numbness — get cleared by a sports physician or PT.