Unlock hip control in five minutes.
Follow the step-by-step checks below—no login or account required—to screen your hips and learn exactly how to improve mobility before your next skate.
- Runtime
- 5 minutes
- Tests covered
- 3 core screens
- Plan delivery
- Instant
Guided clips + countdowns per test.
FABER, FADIR, and 90/90 hang.
Auto-generated inside Elite Hockey HQ.
FABER (Figure-4)
Posterior capsule glide & groin tension
Line up your ankle above the opposite knee, press gently on the bent leg, and note where the knee floats.
Goal: knee within 4″ of table height and 35° external rotation on video overlay.
FADIR
Anterior pinch & rotational clearance
Drive knee toward the midline then arc down toward the opposite shoulder with a slow internal rotation.
Goal: smooth arc through 20° internal rotation with no pinch or click in the crease.
90/90 Hang
End-range external rotation & glute activation
Stack shin parallel with front edge, keep chest tall, and hinge over the front leg without collapsing.
Goal: chest over the ankle and hips level while maintaining breath control for 3 reps.
Coach Tip
Pinch notes, discomfort ratings, and angle gaps sync automatically to your analytics dashboard so you can spot trends before they turn into missed ice time.
Step-by-step hip check
Follow these five moves to screen your hips on your own.
Move slowly, breathe through each position, and stop immediately if you feel sharp pain. Capture video if you want to compare sides or share the clips with a coach later.
1. Set up your space
- Find a firm surface like a treatment table, bench, or stacked pillows so your thigh can rest level.
- Place your phone or laptop at hip height about 6 feet away with good side lighting. Turn on video record if you want to review angles later.
- Take a slow breath cycle while marching in place for 30 seconds to wake up the hips.
2. Run the FABER (Figure-4) check
- Lie on your back. Cross the ankle of the testing leg above the opposite knee, letting the bent knee fall out to the side.
- Gently press the bent knee toward the table without forcing it. Stop if you feel sharp groin pain.
- Measure success: the knee should hover within four inches of the table and the pelvis stays level.
3. Run the FADIR check
- Bring the testing knee toward your chest and across midline so it points toward the opposite shoulder.
- Sweep the foot outward while drawing a smooth arc. Keep the pelvis still and stop if you feel pinching in the front of the hip.
- Measure success: you should move through roughly 20 degrees of internal rotation without pain or clicks.
4. Run the 90/90 hang
- Sit upright with both knees bent to 90 degrees—front shin straight ahead, back shin pointing sideways.
- Hinge forward over the front leg while keeping your chest tall and hips square. Use your hands for balance.
- Measure success: your chest stacks over the front ankle, you can breathe steadily, and both sit bones stay heavy on the ground.
5. Log what you feel
- Note any side-to-side differences, pinch sensations, or shaky control. Record the positions that felt tight so you can target them later.
- Use the mobility stack below to choose the drill that matches your biggest limiter.
- Retest the same checks every 2–4 weeks to confirm progress.
Workflow
Designed for athletes to self-run, built for coaches to trust.
The screener keeps players in motion and gives staff clean data. Every step is filmed, timestamped, and labeled so you never wonder how a result was captured.
Prep the station
Set your phone or tablet at hip height. The screener walks you through lighting, camera angle, and the quick warm-up drill to prime your hips before the first rep.
Follow guided clips
Each test plays a coaching video, counts you in, and shows live angle targets. Simple prompts help you capture both sides without stopping to re-read instructions.
Review risk flags
Instant results highlight asymmetries, pinch sensations, or restricted ROM. You get color-coded badges plus notes your coach can review inside Team HQ.
Personalized Mobility Plan
Risk flags translate directly into corrective work.
Once you finish the screener, Elite Hockey HQ builds a three-phase plan that rotates mobility, activation, and strength pairings. Each recommendation references the exact cues from your clips so execution stays sharp.
- Risk badges surface lateral vs. medial restrictions, comfort ratings, and asymmetries greater than 7° so you know what needs attention first.
- Targeted mobility stacks drop into your warm-up builder and weekly planner with ideal frequency and rest timing baked in.
- Coaches can edit assignments, add notes, or push reminders to athletes who miss a prescribed session.
Mobility dosage
Auto-builds micro-sessions for pre-skate, off-ice, and recovery days so you keep the hips open without crushing volume.
Strength pairings
Links the right lift or accessory (Cossack flows, Copenhagen ISO, banded hip cars) to each flagged pattern.
Progress checkpoints
Drop in updated videos every two weeks. Charts show ROM changes, discomfort ratings, and completion streaks.
What athletes notice
Feedback stays actionable—on the bench and in the gym.
Athletes see their movement ratings, video thumbnails, and cues in one place. No more guessing if they improved or which drill to hit before practice.
- Clear injury watchouts to inform athletic trainers before tightness becomes a scratch.
- Video cues recap the exact tempo and breath rhythm to hit between periods or lifts.
- Trend lines highlight when ROM is trending down so staff can intervene fast.
Session summary
Hip health snapshot
- LLeft FABER knee sits 2.5″ higher than right—add adductor breath flow before practice.
- RRight FADIR smooth—no reported pinch.
Mobility stack
- 2x/week: 3 rounds of 90/90 lift-offs with tempo cues.
- Game day: 60s adductor rock-back + breathing reset.
- Post-skate: Foam roll lateral hip 45s each, then banded hip CARs.
FAQ
Get the details before you launch with your team.
Still curious about the workflow or how the plan integrates with your current setup? Here are the quick answers.
- How long does the screener take?
- The full flow is five minutes or less. We front-load setup tips, run three guided tests per side, and auto-save your clips so you move directly into the summary.
- Can coaches see the results?
- Yes. Team staff get notifications inside Elite Hockey HQ with the same risk flags, notes, and recommended mobility stacks so they can plug them into practice plans.
- Do I need equipment?
- Just a phone, a firm surface, and a small space. Optional mini band and foam pad suggestions appear if you want to level up the activation pieces.
- How often should I retest?
- We recommend retesting every four weeks in-season or bi-weekly during rebuild phases. The screener tracks your history and surfaces when a re-check is due.