The ice is calling. Whether you’re in a competitive league at WinSport or just lacing up for some late-night shinny at a community rink, every Calgary hockey player knows the feeling—the excitement for a new season is building.
But here’s the reality: jumping onto the ice after a summer of golf and patio sessions is a recipe for groin pulls, hip pain, and other nagging injuries that can ruin your season before it even starts.
Your secret weapon? A smart off-ice pre-season plan.
These seven essential exercises are designed to build the specific strength, mobility, and power you need for hockey. Integrate them into your routine for the next 4-6 weeks, and you’ll step onto the ice faster, stronger, and far more resilient.
Disclaimer: This guide is for informational purposes. Consult a healthcare or fitness professional before starting any new exercise program.
1. The 90/90 Hip Stretch (For Mobility)
A powerful skating stride starts with mobile hips. Tight hips limit your stride length, reduce power, and put immense strain on your groin and lower back. The 90/90 stretch is a game-changer for unlocking them.
How to do it: Sit on the floor. Position your front leg bent at a 90-degree angle in front of you, with your shin parallel to your body. Position your back leg bent at 90 degrees behind you. Keeping your back straight, gently lean forward over your front shin until you feel a deep stretch in your glute. Hold for 30-60 seconds per side.
2. Copenhagen Adductor Plank (For Groin Strength)
This is the single best exercise for preventing the dreaded groin pull. Your adductor (groin) muscles work overtime in hockey, and if they aren’t strong enough to handle the load, they will strain.
How to do it: Lie on your side with your top leg on a bench or sturdy chair and your bottom leg underneath. Lift your hips off the floor, supporting your weight on your bottom forearm and your top leg. Hold for 20-30 seconds. Aim for 2-3 sets per side.
3. Pallof Press (For Core Stability)
Hockey is a game of resisting rotation. Whether you’re battling for the puck in the corner or delivering a pass, your core needs to be rock-solid to transfer force effectively. The Pallof Press trains this “anti-rotation” strength.
How to do it: Attach a resistance band to an anchor at chest height. Stand sideways to the anchor and pull the band to the center of your chest. With your core tight, press the band straight out in front of you, resisting the band’s pull to rotate you. Bring it back slowly. Do 2-3 sets of 10-12 repetitions per side.
🔗 A good set of resistance bands like these are perfect for core work.
4. Bulgarian Split Squat (For Single-Leg Strength)
Skating is a series of powerful, single-leg pushes. The Bulgarian Split Squat builds the unilateral (one-sided) strength and stability you need for a more powerful stride and better balance.
How to do it: Stand a few feet in front of a bench. Place the top of one foot on the bench behind you. Keeping your chest up, lower your body until your front thigh is parallel to the floor. Push through your front foot to return to the start. Do 2-3 sets of 8-10 reps per leg.
5. Medicine Ball Rotational Throw (For Explosive Power)
A powerful shot comes from your ability to generate rotational power, transferring energy from your hips through your core and into your stick.
How to do it: Stand sideways about 4-5 feet from a solid concrete wall. Holding a medicine ball at your hip, rotate away from the wall and then explosively rotate back, throwing the ball against the wall. Catch it on the rebound and repeat. Do 2-3 sets of 8 reps per side.
🔗 This 10 lb medicine ball is ideal for power development.
6. Band Pull-Apart (For Shoulder Health)
From stick-handling to shooting to taking contact, your shoulders take a beating. Band pull-aparts strengthen the small stabilizing muscles in your upper back, helping to keep your shoulders healthy and durable all season long.
How to do it: Hold a light resistance band with both hands, palms facing down, arms straight out in front of you at shoulder height. Squeezing your shoulder blades together, pull the band apart until your arms are out to your sides. Return slowly. Do 3 sets of 15-20 repetitions.
7. Ankle Mobility Drills
Your ankles are the foundation of your skating. If they’re stiff, you can’t get a deep knee bend, which kills your power and stability.
How to do it: Kneel on one knee in front of a wall. Place your front foot flat on the floor, a few inches from the wall. Keeping your heel down, slowly push your knee forward to try and touch the wall. Do 2 sets of 15 reps per side.
Dominate Your League, Not Your Couch
By investing just 30-45 minutes, 2-3 times a week, into these exercises, you’re building the foundation for a successful and injury-free season. You’ll feel the difference in your first stride.
Experiencing pain already? Check out our guide on when to see a physio.