Tight hips are a common issue for hockey players, but the problem often goes deeper than general stiffness. Many players specifically lack internal rotation, which is the ability to rotate the leg inward. When a player lacks internal rotation, it can negatively affect their stride mechanics on the ice, limiting their ability to produce power and recover efficiently.
The drill in the video is a seated active hip distraction and leg lift. It is designed to create space in the hip joint and improve internal rotation, helping players move more freely and efficiently.
Why This Matters for Hockey
Internal rotation is a critical component of the skating stride. During the recovery phase of the stride, the leg must internally rotate to return to the proper position under the body. If a player lacks this mobility, their body will compensate, often leading to inefficient movement patterns or increased stress on other joints.
Improving internal rotation directly supports stride efficiency, movement quality, and injury prevention. By addressing this specific mobility limitation, players can maintain better posture and mechanics throughout their stride.
Exercise Breakdown
Setup: Sit on the floor with your legs spread apart in a comfortable V-position. Maintain a tall posture through your torso.
Execution: Focus on one leg at a time. Push the heel of the working leg away from your body to create a distraction (space) in the hip joint, without shifting or rotating your upper body. Once you feel you cannot push the heel any further, lift that leg up and over an imaginary object. Bring the leg back down, relax completely, then reengage and repeat.
Key Coaching Points:
Programming and Application
Final Thoughts
Hip mobility is about more than just stretching; it is about creating a functional range of motion that translates to the ice. By using active distraction to improve internal rotation, players can unlock better stride mechanics and reduce the risk of compensatory injuries. Consistent use of this drill will help keep players moving efficiently and durably throughout a long season.
