In order for a hockey-specific stretching routine to be effective, the right muscles must be stretched in the right way at the right time.  Girls' hockey players typically fall short in one of four ways when it comes to their stretching routines.   While they may have the best intentions in mind when performing their stretches, in most cases they are making themselves tighter and more injury prone.

Problem #1: They don't stretch at all
Girls' hockey players may be naturally more flexible than boys, but this does not mean that they don't need to stretch.   In over a decade of working with aspiring female hockey players, I have never met a single player who couldn't benefit from greater flexibility.   Stretching is a critical component of all-around fitness and neglecting this component can lead to both short-term and long-term injuries.

Problem #2: They do the stretches wrong
Most young players are never taught how to stretch properly.  Holding a stretch for only 10 or 15 seconds doesn't relax the muscle - it actually makes it tighter!   You should be focusing on relaxing into a proper stretch, instead of trying to force yourself into a uncomfortable position.

Stretching is NOT a competitive sport.  You aren't trying to outdo your teammate or stretch the farthest you've ever stretched each time.  The goal is to maximize the effects for your body on that given day - not to beat your previous record.   You want to go to the point where you feel a comfortable and sustainable stretch and hold that position.  A good guideline is that players should be able to hold the stretch comfortably for between 30 seconds and 1 minute.   If you are straining and struggling after 20 seconds, you have gone too far and need to back off the stretch.

Problem #3: They do the wrong stretches
Most young players spend the majority of their stretching time focusing on muscles that are already loose!   A player who has excellent flexibility in her hamstrings is more likely to spend time stretching these muscles rather than focusing on her tight quadriceps muscles.

Why would she do this?   Because it is easier.

Most players want to avoid pain.  Players are much less likely to spend their stretching time performing more difficult and painful stretches.  If she finds the hamstring stretch quite comfortable, she will likely stay away from the more 'painful' quadriceps stretches that she desperately needs.

Problem #4: They stretch at the wrong time
A great number of teams and players do static (stationary) stretching as part of their warm-up routines - and this is probably the worst time to static stretch!  Players muscles' need to be maximally activated before heading out on the ice - and static stretching relaxes the muscles.  Static stretching is great, but it should be left for after the training session.

Stretching is a key component of athletic performance and cannot be neglected.  Girls' hockey players must focus on stretching the right muscles in the right way at the right time if they want to take their performance to the next level.

About The Author
Kim McCullough, MSc, YCS is an Athletic Development Specialist and founder of Total Female Hockey.  In addition to training and coaching girls at all levels of hockey, from novice to the National team, Kim has also played at the highest level of women's hockey in the world for the last decade.