I’ve been seeing a significant increase in young hockey teams using what is called a dynamic warm-up prior to games. I definitely applaud this new trend. It is a great way to stimulate the central nervous system and prepare the muscles for a dynamic activity like hockey. It can help improve game performance and reduce injuries. With that being said, many coaches are simply turning the warm-up over to the players to organize. The following table outlines the dynamic warm-up we use for the Hockeyot.com track workouts. Use this as a guide for your pregame warm-up and watch performance improve!|
DRILL
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DESCRIPTION
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DISTANCE (M)
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INCHWORM
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WALK HANDS OUT THEN CATCH UP WITH FEET
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15
|
|
KNEE-TO-CHEST WALK
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DRIVE KNEE UP TO CHEST AND THEN STRIDE FORWARD
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15
|
|
TOY SOLDIER
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DRIVE STRAIGHT LEG UP TO HANDS
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15
|
|
HEEL-TO-BUTT WALK
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DRIVE HEEL UP TO BUTT AND THEN STRIDE FORWARD
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15
|
|
LUNGE WALK
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ALTERNATE LUNGE STEP
|
15
|
|
FORWARD SKIP
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SKIP FORWARDS
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15
|
|
BACKWARD SKIP
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SKIP BACKWARDS
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15
|
|
LATERAL SKIP
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SKIP TO THE SIDE
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15
|
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SKIP WITH FORWARD ARM CIRCLES
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SKIP FORWARDS WHILE ROTATING ARMS FORWARD
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30
|
|
BACKWARDS SKIP WITH BACKWARD ARM CIRCLES
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SKIP BACKWARDS WHILE ROTATING ARMS BACKWARDS
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30
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ALTERNATING SIDE SHUFFLE
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SHUFFLE TO THE SIDE AND ALTERNATE EVERY 3 STEPS
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30 x 2
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|
CARIOCA
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MOVE LATERALLY WITH AN OVER-UNDER PATTERN
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30 x 2
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|
BACK PEDAL RUN
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BACK PEDAL RUN
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30
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|
SUMO SQUAT TO HIP RAISE
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SQUAT AND THEN STRAIGHTEN LEGS WITH FLAT BACK
|
5 REPS
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Dr. Chad Moreau is the President of HockeyOT.com, an online training site dedicated to improving the fitness level of hockey players of all levels. He was the former Strength & Conditioning/Nutrition Consultant for the Edmonton Oilers (NHL) and the Long Beach Ice Dogs (ECHL). For more information please visit hockeyot.com.
