Leg Swings (front/back + lateral)
12 each directionHold the wall, swing through a full pain-free range. Controlled, no bouncing.
Dynamic warm-up — everyone does this before ice or lift. No static holds pre-game.
World's Greatest Stretch
5 each sideDeep lunge, elbow to instep, rotate and reach to the ceiling.
Hip Flexor Rock-Back
8 each sideHalf-kneel, tuck the pelvis, squeeze the back glute, rock forward.
Adductor Rockbacks (Frog)
10 repsKnees wide, rock the hips back and hold at the stretch for a breath.
Ankle Knee-to-Wall
10 each sideToe 4 inches off the wall, drive the knee forward keeping the heel down.
Thoracic Open Book
8 each sideSide-lying, top arm sweeps overhead and across. Opens the shoulders for shooting.
Rule of thumb: dynamic before, static after. If something is sharp or one-sided, report it in the Medical section instead of stretching through it.