Efficient skating relies on healthy, mobile hips that can move through large ranges of motion under control. When the hips become stiff or restricted, players often lose stride length, struggle to get into strong skating positions, and begin compensating through the lower back or knees.

This simple banded hip mobility circuit is one we regularly use with hockey players to restore motion across the entire hip complex. It combines joint distraction, controlled stretching, and light activation to improve how the hips move and feel, without requiring much time or equipment.

All that is needed is a resistance band, a solid anchor point, and a pad or mat.

Why This Circuit Works for Hockey Players

The skating stride demands coordinated hip motion in multiple directions. External rotation is required to push into the ice effectively, internal rotation is needed to recover the leg underneath the body, and adequate hip flexor, adductor, and hamstring length allows the athlete to access these positions without restriction.

This circuit addresses all of those areas in a logical sequence. By moving from external rotation to hip flexion, to adductor control, and finally to hamstring length, the hips are taken through the same regions that often limit skating efficiency.

When performed consistently, this routine can help:

• Improve stride efficiency and fluidity

• Reduce unnecessary stress on the lower back

• Maintain hip range of motion throughout the season

• Support better skating posture and control

1. Banded Pigeon Stretch

This stretch targets hip external rotation while using the band to create gentle joint distraction.

Setup and Execution

• Place the band high around the working hip

• Set up at roughly a 45-degree angle from the anchor

• Allow the band to pull the hip backward

• Sit down into the stretch, thinking chest toward shin

• Add a reach across the body if additional stretch is needed

Prescription
30 to 60 seconds per side

2. Banded Hip Flexor Stretch

This stretch focuses on the front of the hip while the band creates space in the joint.

Setup and Execution

• Keep the band high around the hip

• Back knee on a pad or mat

• Tuck the hips underneath, avoiding excessive arching

• Let the band pull the hip backward as you hold position

Prescription
30 to 60 seconds per side

3. Banded Adductor Open and Close

This drill combines mobility and light strength through the adductors while improving hip rotation.

Setup and Execution

• Band positioned just above the knee

• Set up in a wide hip opener position

• Allow the band to pull the leg outward into external rotation

• Hold the open position for 5 seconds

• Actively pull the leg back in using the adductors and hold for 5 seconds

Prescription
5 total repetitions per side

4. Banded Hamstring Stretch

This stretch targets the hamstrings while reinforcing proper hip hinge mechanics.

Setup and Execution

• Band remains high around the hip

• Heel elevated on a pad, toes on the ground

• Hinge forward with a flat back and bent knee

• Gently extend the leg, holding the stretch for about 3 seconds

• Rotate the hips slightly to target different portions of the hamstring

Prescription
3 to 4 repetitions per angle per side

How to Use This Circuit

Perform the movements in the following order:

Banded pigeon → hip flexor → adductor open and close → hamstring stretch

This entire circuit takes approximately five to ten minutes and works well before bed, on recovery days, or as part of a warm-up on lighter training days.

Final Thoughts

Hip mobility is not about chasing extreme flexibility. It is about maintaining the range of motion required to skate efficiently and move without compensation. This banded hip mobility circuit provides a simple, effective way to keep the hips healthy, mobile, and prepared for the demands of hockey.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. 📲 Follow on Instagram: @martell.elite.fitness