Efficient skating requires more than strength and power. It depends heavily on how well the hips can move through both external and internal rotation. When those ranges are limited, stride mechanics become inefficient, power leaks, and the stride starts to feel clunky rather than smooth.

The players who skate effortlessly, stay low, and generate speed with minimal wasted motion tend to have one thing in common, they have healthy hips that rotate well in both directions.

Below are three simple stretches that every hockey player should be doing regularly. They are easy to perform at home, work well before bed, and require no equipment. Done consistently, they can have a meaningful impact on stride efficiency and on-ice performance.

Why Hip Rotation Matters in Skating

During the push phase of the stride, the hip must externally rotate to allow the leg to extend and apply force into the ice. During the recovery phase, that same hip must internally rotate to pull the leg back underneath the body so the next stride can occur.

If an athlete lacks either range, problems show up quickly:

• Difficulty getting into deep skating positions

• Sloppy or rushed recovery between strides

• Reduced stride length

• Loss of power and efficiency

Players may feel strong, yet they skate slow because they cannot access the positions needed to use that strength and power effectively.

1. Supine Hip Internal Rotation Stretch

This stretch targets internal rotation, which is critical for a clean and efficient recovery phase.

How to Perform

• Lie flat on your back with your head and low back resting on the floor

• Place your feet well outside hip width, possibly wider than shoulder width

• Gently draw the knees toward each other

• Hold the end range for about 10 seconds, then release

If the stretch is felt in the knees rather than the hips, adjust foot position either farther away or closer to the body until the sensation moves into the hips.

Prescription
Hold 10 seconds, repeat 5 times
Spend extra time on the tighter side if one hip feels more restricted

2. Supine External Rotation Stretch with PNF

This stretch improves external rotation and includes a PNF (proprioceptive neuralmuscular facilitation) component to help increase usable range.

How to Perform

• Lie on your back and pull your toes toward your shin to reduce knee stress

• Hold the shin or lower ankle with the opposite hand

• Use the same-side hand to gently push outward on the thigh

• Hold the stretch for 30 to 90 seconds

After the static hold, perform PNF stretching:

• Gently attempt to pull the leg toward you while your hands resist

• Hold the contraction for 5 seconds

• Relax and move slightly deeper into the stretch

• Repeat this contract and relax sequence 2 to 3 times

Finish by holding the deeper stretch for 10 to 15 seconds.

This method helps improve range by teaching the nervous system that the new position is safe and controlled.

3. Seated 90/90 Forward Fold

This stretch reinforces external rotation while encouraging upright posture and controlled movement through the hips.

How to Perform

• Sit tall in a 90/90 position with both legs

• Front and back knees are bent at 90 degrees

• Toes pulled toward the shins

• Lean the torso forward over the front shin

• Use hands for balance and support as needed

Focus on breathing. With each exhale, allow the body to sink slightly deeper into the stretch.

Prescription
5 slow breaths per repetition
Perform 2 rounds per side

How Often Should Players Do These Stretches

For athletes with tight hips or visible stride limitations, these stretches can be performed two to three times per day. Each session takes five to ten minutes.

For maintenance, once every other day is sufficient to keep hips moving well and prevent stiffness from building up over time.

Final Thoughts

Hip mobility is not about becoming more flexible for the sake of flexibility. It is about maintaining the ranges required to skate efficiently, apply force effectively, and recover quickly between strides.

These three stretches address the exact rotational demands hockey players face every time they step on the ice. When done consistently, they help reduce power leaks, clean up stride mechanics, and allow athletes to skate with more speed and control.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. He has worked with athletes from youth hockey through the NHL and regularly presents on skating mechanics, injury prevention, and long-term athletic development.

📲 Follow on Instagram: @martell.elite.fitness