LIFESTYLE

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In this article you find out why a dynamic warm up is perfect for your hockey preparation. 

WARM UP EXERCISES- At the bottom of this article are links to all of the video articles in the warm up series.

 

The main aim of a warm up before you go out to play or train, is to effectively and efficiently prepare your body for the actions it is about to perform!

 
 
"Running around the pitch a few times and then stretching statically

does not represent what is about to happen in the match."


The main aim of your warm up should be repeat as many of the actions you will do in the game of hockey, in a controlled but dynamic manner:

  • to prepare your muscles for the actions they are going to endure during the match/training
  • reduce the risk of muscles strains
  • elicit heart rates that will be similar in the match/training
  • Allow team spirit to be created

A dynamic warm up should include the following;

 

1. General Movement-

5-10 minutes of movement which increase your heart rate-this should incorporate jogging, changes in direction (sideways, backwards), skipping (low and high level), arm circling and ground touches with your hands. Use running patterns which simulate match play.

 

2. Joint Mobility-

Controlled movement in a dynamic motion (to simulate the movements of your joints within hockey) such as swings and rotations of your major joints; ankles, hips, shoulders and vertebrae.

Single Leg swings-left and right (hip joint movement)

Arm swings (shoulder joint movements)

Upper body rotations/rolls (vertebral joint movements)

Internal and external leg rotations (hip joint movements)

 

3. Dynamic flexibility-

Developing a range of movement in your muscles, which will replicate the movements of the match/training environment. Below you will find a list of exercises which are excellent dynamic stretches for hockey players. Click on each exercise to find out which muscle group they stretch plus a video and explanation on how to perform them correctly.

 

You will need to be a full member to access this detailed information.


   Mr Softies

   Internal hip rotation & External hip rotation

   Leg swings

   Lunges

   High Knee drives

   Heel kicks

   Inch shuffles

Hamstring sweeps

   Carioca

   Block starts

   Calf pulses

   T balance


 
 
 
 
 
 
 
 
 
 
 
 
 
 

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