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Sports training

Ice hockey warm-up: hips and groins off the ice

No ice hockey warm-up has been tested on injuries, so this one is ours, built on our warm-up guide, with extra work for the groins and hips, where hockey's non-contact injuries cluster. Do it in the dressing room or corridor before you put your skates on, about 10 minutes, then build up gradually on the ice for about 5 more. Goalies add two hip mobility moves and ease into the butterfly. You need a light band and a small ball or rolled towel.

15 minBeginner14 movesCardio machine · A wall · A band · Other / check instructionsQuads · Calves · Hip flexors · Hip abductors · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Treadmill jogging3 min
    Intermediate · Quads, Calves, Glutes · 3D demoOr an exercise bike; build to a light sweatEasier: Treadmill walkingHarder: Sprint intervals
  2. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  3. Side-stepping (sideways walking)2 × 10 m each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoLow and quickHarder: Lateral band walk

Hips and groins

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a supportHarder: Contract-relax hamstring stretch (PNF)
  2. Side-to-side leg swings8 swings each leg
    Beginner · Adductors, Hip abductors · 3D demoLet the swing grow graduallyHarder: Lizard pose (Utthan Pristhasana)
  3. Cossack squat4 each side
    Intermediate · 3D demoSit into one hip with the other leg straightEasier: Sit squat (partial squat)Harder: Pistol squat
  4. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoReach up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off

Activate

  1. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees out against the bandEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  2. Glute bridge10
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze at the topEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Lying adductor ball squeeze3 × 5 s
    Beginner · Adductors, Abs · 3D demoSqueeze a small ball or rolled towel between your knees, building gentlyHarder: Copenhagen plank

Trunk and power

  1. Side plank20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips high, body longEasier: Knee side plankHarder: Side plank with leg lift
  2. Lateral bound (skater jump)2 × 4 each side
    Beginner · Glutes, Quads, Hip abductors · 3D demoThe skating push: bound sideways and hold the landing for 2 secondsHarder: Box push-off jump

Goalies

  1. 90/90 switch5 each side
    Intermediate · 3D demoSlow, in a comfortable rangeEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  2. Frog rock8
    Intermediate · 3D demoRock back gentlyEasier: Adductor rock-backHarder: Active pancake lift-off

Tips

  • On the ice: 2 or 3 easy laps, crossovers both ways, then 3 short accelerations before drills. Goalies: butterfly drops from shallow to full depth.
  • Neck guard, full face protection and mouthguard: wear what your league's rules require from the first lap.
  • Keep the Copenhagen exercise for the off-ice workout, not the warm-up before a game (our suggestion).
  • Groin pain when you push off or bring the leg in: stop and see our groin strain guide. Pain at the front of the hip in deep bends: our hip impingement guide.
  • Anyone with a suspected concussion is off for the day. Under Hockey Canada's protocol, players under 18 can't return to that game or practice.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the ice hockey warm-up: hips and groins off the ice take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A band, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.