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Hockey·Warm-Up
·6 min read

Hockey Warm-Up Stretches: 11 Dynamic Moves to Prime Your Game

Dynamic warm-ups for hockey must prioritize 'opening the gate' for hip mobility and lateral lunges to prepare the adductors for the high-intensity skating stride.

The skating stride is unique in sports, it requires explosive power while the hip is in a position of extreme abduction and external rotation. This eccentric load is exactly what produces the most common non-contact injury in hockey: the adductor strain. These eleven dynamic movements are designed to prime your hips and ankles before you hit the ice.

The Recommended Routine

1
Forward/Backward Leg Swings
Hips and Adductors · 12 reps each way
  1. Stand sideways to a wall or fence and hold on for balance
  2. Keep your torso upright and core engaged
  3. Swing the outside leg forward and backward in a smooth pendulum motion
  4. Gradually increase the height of the swing
Why it works
Directly primes the skating stride. Side-to-side swings prepare the adductors for crossovers and tight edge work.
2
Lunge with Twist
Hips and Mid-Back · 10 reps per leg
  1. Step forward into a deep lunge, keeping front knee over ankle
  2. Rotate your torso toward the front knee only, keep hips square
  3. Maintain an upright chest throughout
  4. Drive the rear knee toward the ground without touching
  5. Return to standing and alternate sides
Why it works
Mirrors the skating push-off position while the rotation mobilizes your mid-back for shooting and checking.
3
Sumo Lunges
Inner Thigh (Adductors) · 8 reps per side
  1. Stand in a very wide stance with toes turned slightly outward
  2. Shift your weight over one leg, bending that knee deeply
  3. Keep the opposite leg straight
  4. Drive the bent knee in line with the toes, don't let it cave inward
  5. Rock side to side in a controlled rhythm
Why it works
Specifically loads the adductors through the lengthened range seen in wide skating strides.
4
World's Greatest Stretch
Full Kinetic Chain · 6 reps per side
  1. Lunge forward and place both hands inside the front foot
  2. Drop the elbow closest to the front foot toward the floor
  3. Rotate the same arm open toward the ceiling, looking at the hand
  4. Return the hand to the floor, rock back to straighten the front leg (hamstring stretch)
  5. Stand up and alternate legs
Why it works
Addresses the four highest-priority targets: hip flexor length, adductor length, thoracic rotation, and posterior chain.
5
Inchworms
Posterior Chain and Core · 8 reps
  1. Hinge at the hips and place hands on the floor in front of your feet
  2. Walk hands out to a high plank position
  3. Keep legs straight and take tiny steps, walking your feet toward your hands
  4. Stand up and repeat
Why it works
Lengthens the hamstrings while activating the core and scapular stabilizers for checking and puck battles.
6
High Knee Steps
Hip Flexors · 20 yards
  1. March or jog in place with an upright torso
  2. Drive each knee toward your chest as high as comfortable
  3. Pump opposite arms in sync with your legs
  4. Land softly on the balls of your feet
  5. Keep your core tight and avoid leaning back
Why it works
Raises your core temperature and rehearses the high-cadence hip-flexion pattern of the skating recovery.
7
Butt Kicks
Hamstrings and Quads · 20 yards
  1. Jog or march in place, kicking your heels up toward your glutes
  2. Keep your knees pointing downward throughout the movement
  3. Swing your arms naturally as you would while running
  4. Focus on pulling the heel up rather than kicking back
  5. Land lightly on the balls of your feet
Why it works
Activates the hamstrings and stretches the quads dynamically, preparing you for the explosive push-off.
8
Frankenstein March
Dynamic Hamstrings · 10 reps per leg
  1. Walk forward, kicking one straight leg up toward the opposite outstretched hand
  2. Keep the kicking leg straight, don't bend the knee
  3. Stand tall and avoid leaning back as the leg rises
  4. Alternate legs with each step
  5. Start with lower kicks and gradually increase height
Why it works
Prepares the hamstrings for the explosive stride-extension-to-recovery cycle.
9
Carioca
Hip Rotators and Adductors · 20 yards each direction
  1. Move laterally by crossing the trailing leg in front of, then behind, the lead leg
  2. Keep shoulders square to the front
  3. Maintain a low athletic stance with a slight bend in the knees
  4. Move quickly and rhythmically on the balls of your feet
Why it works
Mimics the crossover skating pattern, the primary skill for turns and transitions.
10
Knee Hugs
Glutes and Quads · 10 reps per side
  1. Walk forward, pulling one knee into your chest with each step
  2. Stand tall and squeeze the glute of the standing leg
  3. Hold the knee briefly at the chest before stepping forward
  4. Keep your torso upright, don't round your back
  5. Maintain balance on a single leg with each rep
Why it works
Knee hugs open the glutes for crossovers; quad pulls lengthen the muscles shortened by the skating crouch.
11
Arm Circles
Shoulders and Neck · 10-15 reps each direction
  1. Stand with feet shoulder-width apart and arms extended to a 'T'
  2. Begin with large, controlled circular motions
  3. Keep your core engaged and posture upright
  4. Reverse direction halfway through
Why it works
Improves shoulder and neck mobility, which is critical for scanning the ice and absorbing impacts during checking.

Protecting the Groin

Adductor (groin) strains are the number one non-contact injury in hockey. Research has shown that players with poor adductor flexibility are 17 times more likely to suffer a strain during a season.[1] In a game defined by explosive lateral pushes, your warm-up is your best defense.

By performing the Lateral Lunges and Side-to-Side Leg Swings before every session, you prime these tissues to handle the high-intensity loads of the skating stride.

The Skating Stride Cycle

The skating stride requires an explosive push followed by a rapid recovery of the leg toward the midline. This 'eccentric' return phase is where most muscle pulls happen.[2]

Pre-game preparation is what allows you to maintain your top speed through the third period.

Moves like the High Knees and Butt Kicks in this routine raise your core temperature and rehearse the rapid hip-flexion pattern of the skating recovery, ensuring your nervous system is 'awake' for the first puck drop.

Preventing the 'Hockey Hunch'

Because hockey is played in a forward-flexed stance, it's natural for your chest and hip flexors to tighten over time. This 'hockey hunch' can limit your shooting power and increase the stress on your lower back.[3]

The Walking Lunges with Rotation and Knee Hug to Quad Pull help counter this adaptation. By mobilizing your mid-back and opening your hips, you ensure that your entire kinetic chain is fluid, allowing you to generate more power with less effort.

Frequently asked questions

Should I do this before or after I put my skates on?
Ideally, do this routine in the locker room or a hallway before putting your skates on. This ensures you have full range of motion in your ankles.
How long will this take?
This routine takes about 8 to 10 minutes. It's the most effective time you can spend to ensure you're 'game ready' for the first shift.
What if I already have a tight groin?
Focus on the Lateral Lunges and Leg Swings, but keep the range controlled. Don't push into sharp pain.
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1. Tyler TF et al. Am J Sports Med. 2001
2. Hockey Canada Warm-Up/Cool-Down Protocol
3. University of Calgary SHRED Ice Hockey Program

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Hockey Cool-Down Stretches: 10 Post-Game Holds for Faster Recovery
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