A legal body check in ice hockey uses the hip or shoulder to separate an opponent from the puck. To check properly, approach the puck carrier at an angle to steer them toward the boards, keep your stick on the puck or in the passing lane, bend your knees and keep your head up, then make contact with your shoulder or hip on the opponent’s chest or side, never the head, and finish by separating the player from the puck and winning possession. The goal of a check is to regain the puck, not to hurt anyone. Checking is only allowed in certain leagues and age groups, and many youth, recreational and women’s leagues do not permit body checking at all, so always check your league’s rules first.
What body checking is for
Body checking is a defensive skill used to stop an opponent’s progress and win the puck. A good check separates the puck carrier from the puck so a teammate or the checker can take possession. Checking also limits the time and space opponents have to make plays. When done correctly, it is a controlled, legal play. When done carelessly or with the intent to injure, it can lead to penalties, suspensions and serious injuries. Learning proper technique protects both the checker and the player being checked.
Body checking technique
| Step | Key point |
|---|---|
| Angle | Approach at an angle to steer the carrier toward the boards and away from the middle |
| Stick | Keep your stick on the puck or in the passing lane |
| Body position | Knees bent, wide base, head up, eyes on the opponent’s chest |
| Contact | Shoulder or hip to the chest or side, never the head |
| Timing | Check the player who has the puck, not one who has already passed it |
| Finish | Separate the player and win the puck |
How to deliver a legal check step by step
- Read the play. Identify the puck carrier and where they are going.
- Take an angle. Skate on a path that cuts off the carrier’s route to the middle and pushes them toward the boards.
- Close the gap. Get close under control rather than charging from a distance.
- Get low. Bend your knees and widen your stance for balance.
- Keep your head up. Watch the opponent’s chest and never lead with your head.
- Make contact. Use your shoulder or hip on the opponent’s chest or side, keeping your elbows down.
- Stay on your skates. Keep your feet on the ice throughout the check.
- Win the puck. After contact, use your stick and body to take possession or let a teammate pick it up.
Angling and body contact
Before learning full body checking, most players learn angling and body contact. Angling is steering the puck carrier into a smaller space, usually toward the boards, by skating a smart path. Body contact is legal pushing and leaning to establish position and compete for the puck without a full hit. Many youth programs teach these skills first because they build the foundation for safe checking and are useful in every league, including non-checking ones. A player who angles well often wins the puck without needing a big hit.
Illegal checks and penalties
- Checking from behind: Hitting a player who cannot see the check coming, often into the boards. It is one of the most dangerous plays in hockey.
- Head contact: Targeting or making contact with the head is penalized in most leagues.
- Charging: Taking several strides or jumping to deliver a check with excessive force.
- Boarding: Driving an opponent violently into the boards.
- Elbowing and kneeing: Using the elbow or knee to hit an opponent.
- Cross-checking: Hitting with the shaft of the stick held in both hands.
- Interference: Checking a player who does not have the puck.
- Late hits: Checking a player well after they have passed or shot the puck.
Types of checks
Several kinds of checks appear in hockey. The shoulder check is the most common, delivered with the shoulder to the opponent’s chest or side while both players are moving. The hip check uses the hip to knock an opponent off balance, often as they try to skate past along the boards; it requires good timing because the checker gets low and turns into the opponent. The poke check and stick lift are stick checks rather than body checks, used to take the puck away without contact, and they are allowed in all leagues. Pinning is when a player holds an opponent against the boards with the body to stop them from playing the puck until a teammate arrives. Knowing all of these options helps players choose the right tool for each situation.
Practice drills
- Angling drills: Steer a puck carrier toward the boards without contact.
- Stationary contact: Practice body position and contact at low speed with a partner.
- Board battles: Compete for pucks along the boards with controlled contact.
- Receiving checks: Practice protecting the puck and bracing along the boards.
Age and league rules
Body checking rules vary widely. USA Hockey generally introduces body checking at the 14U level, and Hockey Canada introduces it at older age groups in certain competitive tiers. Many recreational leagues, adult leagues and women’s and girls’ leagues do not allow body checking. Women’s international hockey under the IIHF does not permit body checking, though body contact is allowed. Professional leagues allow checking within the rules.
Rulebook note: Rules vary between the NHL, IIHF, NCAA and amateur bodies such as USA Hockey and Hockey Canada, and they are updated over time. Always check the current rulebook for your league and age group.
Receiving a check safely
Knowing how to take a check is just as important as giving one. Keep your head up so you can see hits coming, especially along the boards. Keep your knees bent and your weight low for balance. When near the boards, try to stay at an angle rather than facing the boards directly, and brace with your body. Avoid turning your back to an opponent at the last second, which increases the risk of dangerous hits from behind. Protecting the puck with your body can help you absorb contact while keeping possession.
Safety and health note
Body checking carries a risk of injury, including concussions. Wear properly fitted, certified equipment, including a helmet, mouthguard and shoulder pads. Learn checking from qualified coaches and practice it in controlled settings before using it in games. Respect opponents and never target the head or hit from behind. Health note: this article is general information, not medical advice. Anyone with a suspected concussion should stop playing and be evaluated by a medical professional before returning.
Common mistakes to avoid
- Leaving your feet to deliver a hit.
- Leading with the elbow or head.
- Chasing big hits and getting out of position.
- Checking late after the puck is gone.
- Hitting from behind or near the numbers.
- Standing straight up, losing balance on contact.
- Forgetting the puck after making contact.
Frequently asked questions
At what age is body checking allowed in hockey?
It depends on the league. USA Hockey generally introduces body checking at 14U, and other organizations have their own age rules. Many recreational and women’s leagues prohibit it entirely.
Is body checking allowed in women’s hockey?
Generally no. Women’s hockey under IIHF rules does not allow body checking, though body contact is permitted.
What is the difference between body checking and body contact?
Body checking is a deliberate hit to separate an opponent from the puck. Body contact is legal pushing and positioning to compete for the puck without a full check.
