is a series of ice hockey exercises to address common
imbalances that occur in hockey players. To go to Hockey Stretches
Flexibility training will not only prevent injuries but will also
improve your game. Because the game of hockey takes place on a
virtually frictionless surface it is important to have core stability
as well as flexibility. You
can find core exercises here.
Why should ice hockey exercises include stretching?
How should hockey players stretch?
Stretching Exercises for Ice Hockey
When do hockey injuries occur?
What type of injuries do hockey players sustain?
Who gets injured?
How does physical conditioning affect rates of injury?
What are the main muscles used in hockey?
Stretching exercises for ice hockey
Hockey warmup and cool down
Flexibility in a young player will change with growth spurts and this should be accommodated during the stretching program. (usually about age 12 for girls and 14 for boys)
Stretching is only one component of an adequate program of ice hockey exercises. A player's program and hockey drills must also address components of aerobic and anaerobic fitness, strength, and power.
hockey occur more commonly in games rather than practices. (1) Injuries
more commonly occur during the final five minutes of a period, and 42%
of injuries occur in the third period of a game, usually exhibition
and preseason games. This is likely due to the level of competition
involved and player fatigue.
Head and face injuries account for 42% of injuries
Upper body injuries account for 27% of injuries
Lower body injuries account for 31% of injuries
Junior A (16-20 years old)
63% of injuries are sustained by forwards
33% of injuries are sustained by defense
4% of injuries are found in goalies
Gastrocnemius and soleus work to support the player especially as wight is shifted forward. Quadriceps and gluteus maximus are the powerful hip and knee extensors required for a strong and rapid push off. Gluteus medius is the main hip abductor used to support the pelvis in single leg weight bearing, and the adductors are used to bring the leg back to midline.
the Trunk and Shoulders
|Stretch the Hip Flexors
|Adductors are stretched in
|Stretch your hamstrings in
you are able to maintain a straight lower back and anteriorly tilted
pelvis while performing this stretch it is significantly more
|This is a good stretch for both
Stretches can be performed as above holding each for 15 to 30 seconds and repeated 2 to 4 times in order to
Ice Hockey Exercises - Instructions for Stretching