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Run the screener first, then work the matching program — or jump back to the main resources hub.
A few patterns to clean up before they turn into a groin pull or hip-flexor flare. Four focused weeks on the full block, then re-screen.
Restore the internal rotation and hip-flexor length skating quietly strips away. Run it as a flow, not isolated stretches.
Rotate from the hip, not the low back. Sit tall the whole time.
Biggest circle you own — no pelvis shift to cheat the range.
Tuck the tailbone and squeeze the down-glute before you lean.
Long spine, sink straight back, feel a stretch — never a pinch.
Stack the hips square and breathe into the back hip.
Elbows press the knees out, chest stays up, heels down.
The adductor longus is the single most-strained tissue in hockey. Build it directly — start with isometrics if it is tender, then earn the lever.
Ball or pillow between the knees. Start here if the squeeze test was sore.
Lift the bottom leg, lower it slowly — the lowering is the work.
Knee on the bench to start; progress toward the ankle over the weeks.
When the glute medius cannot stabilize, the groin takes the lateral push. Strong lateral hips are what let the adductors stop overworking.
Heels together, open the knee, keep the hips from rolling back.
Slow lower, knee tracks over the toe — no inward collapse.
Band at the ankles, stay low, no torso sway side to side.
Drive through the heel and keep the pelvis dead level.
Side-to-side gaps over ~15% predict overload injury. Train one leg at a time and give the weaker side one extra set every session.
Control the descent; the back foot is for balance, not push.
Hinge with a flat back and keep the hips square to the floor.
Daily 15-minute flow and adductor isometrics. Cap skating at 80% so the tissue gets a head start.
Layer in glute and Copenhagen strength, progress the Copenhagen lever, and add the unilateral work for any flagged side.
Sharpen the asymmetry block, return skating toward full volume, and re-run the screener to confirm the flags have cleared.
Re-run the screener at the end of the block. When your flags clear, drop to the lighter track. Trend across screens is the real scoreboard.
← RE-RUN THE SCREENERWhat players ask once they start the block — dosing, skating load, and when to move tiers.
Save this block to your plan and the app schedules the daily flow, tracks your strength days, and reminds you when it’s time to re-screen.
This is a training program, not a medical treatment plan. It is built for healthy hockey players managing mobility and injury risk. Sharp pain, recent trauma, locking, clicking, or numbness — get cleared by a sports physician or PT before continuing.
