Inchworm to Push-Up
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
Stand tall, hinge at the hips and place hands on the floor (bend knees as needed). Walk the hands out to a plank, core braced and hips level. Perform one push-up, then walk the hands back toward the feet and stand to finish. Move smoothly and control each phase.
Why It Works
Combines a dynamic posterior-chain stretch on the walk-out with full-body tension and a push-up, elevating core temperature and grooving plank stability and scapular control before training.
Hockey Transfer
Primes hamstring length and anterior-core bracing used in a low skating posture, and builds the pressing/scapular stability that supports puck protection and absorbing contact.
Coaching Cues
- "Brace before you walk out"
- "hips don’t sag"
- "slow the hands, not your breath"
Common Mistakes
Hips sagging or piking in plank; locking knees and straining the low back; bouncing through the push-up
Progression / Regression
add a shoulder tap at plank
omit the push-up, walk out and 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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