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Home / Free Material / Pre-Game Goalie Warm-up
Pre-Game Goalie Warm-up

Pre-Game Goalie Warm-up

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Category: Free Material Tags: free, goalie warm-up

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A weak groin is one of the most overlooked perform A weak groin is one of the most overlooked performance limiters in youth hockey.

If your kid’s hip can’t function at the level the sport demands, their stride going out and coming back in will never be fully efficient. That means slower skating and power leaking with every stride.

Power leakage tires players out faster. It also makes them far more vulnerable to a groin injury, which is one of the most common injuries in hockey.

The fix is simple. Grab a Swiss ball, get into a plank position with one leg up on the ball, and roll it through a controlled range of motion. The goal is to mimic the rotation and hip flexion that happens when your kid is actually skating.

This one drill builds the groin, hip flexors, and hip rotators all at once. Stronger hips mean a more efficient stride, more power, and fewer injuries over a long season.

Follow for more training tips to help your kid develop into the best hockey player they can be.

💪 Martell Elite Fitness | Hockey Performance

hockey training, groin strength, youth hockey, hockey parents, injury prevention, hip strength, skating performance, hockey development, stride efficiency, off ice training
If your kid’s elbows are flaring out to the sides If your kid’s elbows are flaring out to the sides during push-ups, stop them.

That wide-arm position puts too much stress on the front of the shoulder and teaches mechanics they will never use on the ice.

When a player is battling for a puck or pushing someone off the boards, their arms are tight to their body. Not out wide.

So why are they training a movement that doesn’t transfer?

Drop them to their knees first. Hands about a fist-width from the body, elbows staying tight on every rep.

Once they can hit 20 clean reps in that position, then progress them back to their feet. The rule stays the same: elbows in, every single time.

Don’t let them pump their numbers with sloppy form. Build the strength they will actually use when it matters.

Follow for more tips to help your kid become the best hockey player they can be.

💪 Martell Elite Fitness | Hockey Performance
hockey performance, youth hockey, hockey training, push up form, upper body strength, hockey parents, player development, strength and conditioning, hockey tips, youth athlete training
Most hockey players have weak, underused hip flexo Most hockey players have weak, underused hip flexors and don’t even know it.

The hip flexor controls leg drive, stride length, and recovery speed on the ice. If it’s not trained directly, you’re leaving performance on the table.

This exercise is called Hip O’Clock, and it isolates the hip flexor in a way most players have never felt before.

The key is staying tall, pushing your leg long away from your body, and controlling the movement in both directions. The range of motion is small, maybe 6 inches, but the control required is significant.

Do not rush through it. The lift up and the lowering back down are equally important. If you’re collapsing or shifting your body to compensate, you’re not getting the benefit.

Stay tall, push long, and control every rep.

💪 Martell Elite Fitness | Hockey Performance
hockey training, hip flexor, youth hockey, hockey development, hockey parents, off ice training, hockey performance, player development, strength and conditioning, hockey fitness
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