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Pilates

Out-of-the-crouch Pilates for hockey players: a 25-minute class for the front of the hips, the upper back, groin and side hips, rotation both ways and one-leg balance

A 25-minute Pilates class for a lighter day or the day after a game, to balance hours bent forward in the crouch. It opens the front of the hips, works upper-back extension and rotation, trains the trunk, the groin and the side hips, turns both ways the same amount and finishes with one-leg balance, all kept out of deep hip bending with the thigh turned in. It doesn't replace the Copenhagen adductor programme, your off-ice or on-pitch strength work or your sport's concussion rules. No trial has tested this class.

25 minBeginner19 movesOther / check instructions, wallAbs · Back · Quads · Hip abductors · Glutes · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and open the hips

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlow, one part of the back at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the knee; tuck your tailbone underHarder: Couch stretch

The upper back

  1. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation
  3. Swan (Pilates swan dive)5
    Intermediate · Back, Glutes, Triceps · 3D demoLift the chest a little, hips down; skip it if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

Trunk

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoLow back resting on the floorEasier: Dead bug heel tapsHarder: Forearm plank
  3. Side plank with leg lift2 × 20 s each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoOr a knee side plank if your hip dropsEasier: Side plankHarder: Copenhagen plank

Groin and side hips

  1. Lying adductor ball squeeze5 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoA cushion or ball between your knees; only as hard as is comfortableHarder: Copenhagen plank
  2. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift your lower leg, lower it slowlyEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  3. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  4. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoLift only as far as your pelvis stays stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  5. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)

Rotation, both ways

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit on a cushion; turn the same amount each wayHarder: Saw (Pilates)
  2. Saw (Pilates)3 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoTurn, then reach past your little toe; a small reach after a hamstring strainEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)
  3. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

One-leg balance

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee slightly bent and not buckling inEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; with pain at the front of the hip, keep to the opening turnEasier: Single-leg standHarder: Single-leg Romanian deadlift

Tips

  • Once or twice a week on a lighter day or the day after a game; not in the hour before you skate or play (our suggestion). Before play, use the ice hockey warm-up or Warming-up Hockey.
  • This class doesn't replace the Copenhagen adductor programme or your off-ice strength work, which have the groin evidence: add the Copenhagen plank from our hamstring and groin programme once a week in season.
  • If the front of your hip pinches in deep bends, keep every hip move in a pain-free range and get it checked, goalkeepers especially (our suggestion).
  • See a doctor or physiotherapist for a lump in the groin, or groin pain with coughing or straining (a possible hernia); our groin pain guide has the warning signs.
  • Do every rotation the same number of times both ways, whichever way you shoot.

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.

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Questions people ask

How long does the out-of-the-crouch pilates for hockey players: a 25-minute class for the front of the hips, the upper back, groin and side hips, rotation both ways and one-leg balance take?

About 25 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: Other / check instructions, A wall. 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. 12 of its 19 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.