A player’s skating speed isn’t just determined by how powerful their push is. The recovery phase, how quickly and efficiently the leg returns under the body, plays a major role in overall speed. If an athlete struggles to pull the leg back in, or if that action feels slow and uncoordinated, it often points to a lack of strength and control in the hip flexors.
This simple drill helps build isolated strength in that area and can make a noticeable difference in skating mechanics.
Why the Hip Flexors Matter in Skating
During the stride phase, the glutes, hamstrings, and quads produce force to drive the leg outward. During recovery, the hip flexors must work to bring the leg back underneath the body so the next stride can begin.
If the athlete lacks strength here:
-
The recovery becomes slower
-
Stride frequency drops
-
Skating rhythm breaks down
-
Overall speed suffers
Strengthening the hip flexors ensures a quicker, smoother transition between each stride.
How to Set Up the Drill
-
Attach a thick band to a rack at the height of the lower to mid-thigh.
-
Step into the band so it’s pulling downward on the thigh.
-
Hold onto the rack for balance and stand tall with the pelvis level.
The downward tension forces the hip flexor to work even harder to lift the knee.
How to Perform It
-
Pull the knee straight up as high as the athlete can without rotating, bending, or shifting their torso.
-
Hold the top position for a controlled 5-second isometric.
-
Lower slowly and reset.
-
Repeat for 5 reps per side.
Coaches should watch for compensation patterns such as leaning, twisting, or using momentum. The torso should stay still; only the hip moves.
Why This Works
This drill improves:
-
Hip flexor strength
-
Tendon stiffness and durability
-
Control in deep hip flexion
-
Recovery speed and efficiency
Beyond skating, it also carries over to sprints, reverse lunges, and any movement requiring a strong knee lift. As well as reducing hip flexor strains, which is a common injury in hockey players.
Most importantly, it gives players the specific strength needed to accelerate the recovery phase of their stride and maintain speed under fatigue.
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.
