But, many hockey players do not know a big enough series of different dynamic and static stretches needed to stretch each muscle involved in Hockey such as the hip flexors, trunk, quadriceps, hamstrings, calves, etc.
Make sure that you have done an effective pulse-raising exercise such as running beforehand, to avoid pulling a muscle.
So I will list a bunch of stretches below with detailed explanations on how to do them.
Starting with the legs:
Hip flexors:
Open up the hip flexor muscles by getting next to a wall, gently placing one hand on it in order to support your balance (optional), then lift your knee up to a 90 degree angle and rotate hip 90 degrees to the outside of the body. Repeat as many times as necessary and on both legs.
Quadriceps:
As before, get next to a wall, gently placing one hand on it in order to support your balance (optional), One leg at a time, pull your foot up
to your bum and hold for around 10 seconds each.
Hamstrings:
Place one foot in front of the other, with your toe off of the ground, reach for the toe, and hold for 10+ seconds, repeat for both legs.
Calves:
Place both hand up on a wall as high as you can get them, once you've done that, raise onto your toes as high as you can and hold for 5 seconds.
Groin:
Placing all of your weight on to one leg, push the other leg away from the body and bend the knee of the leg supporting your weight and then switch to the other leg, repeating it several times.
Moving on to the upper body.....
Trunk rotation:
With your feet shoulder width apart, raise you arms up so that they are right in front of you, then twist your shoulders both ways, left and right, whilst not moving your hips, this exercise will help you to stretch your oblique muscles.
Shoulders:
Spin both of your arms in a windmill-like fashion vertically, both forwards and backwards, repeating this multiple times.
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