Hockey Dynamic Warm-Ups Continued

After 18 hours of weeping following an embarrassing Eagles performance, I’m ready to get back to talking hockey. Last week I started talking about the importance of setting up a well-designed dynamic warm-up before every training session, practice, and game. Let’s take a deeper look into that area.

When I put together a warm-up, I always try to:

1. Take the hips through a full range of motion
2. Incorporate something to activate the psoas, hip abductors, and hip external rotators
3. Take the shoulders through a full range of motion
4. Incorporate something to activate the scapular/shoulder stabilizers (specifically, the serratus anterior and lower trapezius)
5. Incorporate movements to put a slight stretch on the hip flexors and glutes
6. Incorporate forward, backward, lateral, and diagonal movements
7. Incorporate something to activate the “core” musculature, including the glutes and abdominals
8. Keep the warm-up around 10 minutes

That may seem like a lot, but many of those things can be accomplished simultaneously.  Here’s an example of a program I’ve used with high school and college players (of both genders for the female hockey crowd out there):

1. Walking Knee Hug with High-Knee Hold
2. Walking Lunge with Overhead Reach
3. Inchworm
4. Walking Inverted Reach
5. Diagonal Walking Lunge
6. Butt Kickers
7. High Knees
8. Side Shuffle RIght
9. Side Shuffle Left
10. Carioca Right (Quick feet emphasis) 
11. Carioca Left (Quick feet emphasis)
12. Carioca Right (Long stride emphasis)
13. Carioca Left (Long stride emphasis)
14. Straight-Legged March
15. 50% Sprint from Push-Up Start
16. Back Pedal
17. 75% Sprint from Push-Up Start
18. Back Pedal

I hope that all makes sense.  Tomorrow I’ll post a couple less familiar dynamic warm-up exercises that I think all hockey players would benefit from performing regularly.  In the meantime, feel free to post any comments or questions you may have or email me directly at kn@kevinneeld.com.