Mobility and recovery that matter
for Ice hockey.

Move through useful ranges

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

Load is part of recovery

Game and travel schedules can crowd recovery; reduce lifting volume in dense weeks. Sleep and sufficient food support adaptation; no recovery drill cancels a poorly balanced schedule.

A low-effort session

Walk or cycle gently for 10–20 minutes, then perform 1–2 easy sets of Pallof press and a comfortable breathing reset. Finish feeling ready for the next session.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Hip thrust

Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.

FULL TECHNIQUE GUIDE ↗

Lateral band step

Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days outside the hardest skate sessions, with one easier aerobic day. Short bike intervals can support repeated efforts while sparing extra skating load.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Edge work, skating mechanics and on-ice decision-making need rink time and coaching. Game and travel schedules can crowd recovery; reduce lifting volume in dense weeks.