'Collapsed Hip During Single Leg Recovery: Fixing a Common Weak Link'
If the hips collapse, so does the recovery
Without early correction, this common issue can limit your goalie’s ability to push with control and stay centered in the play.
A frequent breakdown during Single Leg Recovery is a collapsed hip, where the goalie lacks the strength or engagement to keep the leg and hip structure active.
When the hips collapses under pressure, recovery becomes unstable, and the goalie has a more difficult time to push back up with control.
When it comes to executing a smooth and powerful Single Leg Recovery, one of the most common breakdowns we see in young goaltenders is a collapsed hip. This typically happens when the goalie cannot maintain strong hip engagement, causing the entire leg structure to fold under the pressure of the movement. Without proper activation and support from the hips, the body lacks the strength and coordination to push back up into a controlled stance. The result? A delayed recovery, loss of positional control, and missed opportunities to center in the shooting lane.
What’s Missing? Hip Engagement and Core Control
Stability begins well before a goalie gets to their feet. Without proper activation of the hips and core, recovery becomes a struggle. The key is teaching goalies how to load the movement through controlled muscular engagement—not just powering through with momentum. Actively
Our instructors guide goalies through a clear sequence:
- PRESS into the ice. This phase builds tension and activates the leg, glute, and hip—without lifting yet.
- PUSH the upper body up. Once the lower body is loaded, push through the arms and core to elevate to standing edges into center into the shooting lane.
This sequence improves structure and prevents collapse, leading to smoother, more efficient recoveries.
Drills to Build Strength & Control
To reinforce proper muscle activation and efficient movement patterns, we recommend the following isolation drills:
- “Control Hips & Back During Single Leg Recovery” (Resistance Tube Drill)
Builds glute and hip activation while maintaining a tall spine under resistance.
“Place & Recover with Stability Unit” Drill
Focuses on leg placement under load, maintaining structure as the body transitions.
“Press Push Stand with Hula Hoop” Drill
Encourages muscle activation before movement, helping goalies stay compact and in control throughout the recovery.
Why It Matters
A strong core and stable hips are the foundation of an effective Single Leg Recovery. By isolating and activating the right muscle groups in the right sequence, goalies can transition from a down low situation with stability and control—every time.