Adductor Rocker
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
On hands and knees, extend one leg straight out to the side, foot flat and toes forward, hips level. Sit the hips back toward the bent-leg heel, feeling a stretch through the straight leg’s inner thigh, then rock forward. Keep a flat back, move slowly. Repeat, then switch sides.
Why It Works
Loads the extended-leg adductors through a controlled dynamic stretch while the rocking gradually increases tolerable range, improving groin mobility under low load.
Hockey Transfer
Prepares and lengthens the adductors/groin heavily loaded in the wide stride and crossovers; improving this range is a key strategy to reduce the common groin/hip strains in skaters.
Coaching Cues
- "Flat back, hips level"
- "toes forward, foot flat"
- "rock slow, no bounce"
Common Mistakes
Rounding the back; bouncing into range; foot rolling / toes pointing up
Progression / Regression
increase range or brief end-range hold
smaller range, less rock-back
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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