20 Mar No Comments Speed Blog

warm up blog pic

There are few things that more undervalued then warm-ups. A proper warm-up is essential both for injury prevention and optimal performance. When it comes to the hockey world, most people simply do not warm up enough! This goes for both the length of time, as well as the comprehensiveness of the exercises. A proper warm up should be a minimum of 10-15 minutes in length, and should contain specific things tailored towards preparing your body for the game or training session to follow. A proper warm up is one of the most important parts of your workout, and if you are not getting the most out of yours, then you are a stride behind!

Many people do not warm up long enough because they are afraid that they will “waste their energy.” This is not true, and if you are in good shape, the warm-up activities will be well below the level required to “tire you out.” Have you ever noticed that the second game in tournament you usually feel and play better then the first?

The three main benefits of a preparing properly for your game or workout are 1. Mental Preparation for what is to come 2. Priming the body so you will get the maximum performance or benefit from your competition/workout 3. Reducing the risk of injury. Any of these 3 alone is enough reason to do a proper warm-up.

At S.P.E.E.D. we use the following 5 steps, in order, to complete a proper warm-up:

1. General Warm-up (including myofascial release) – GOAL – Get the blood circulating, muscle temperature up, joints lubricated. Focus on releasing any particularly “tight” areas.

2. Joint Mobility / Dynamic Stretching – GOAL – Gradually take muscles and joints to the end of their length or range of motion without holding. It is important to remember that what may be an appropriate level for one person may be far too difficult or easy for another.

3. Movement Preparation – GOAL – Prepare the body for the specific movements and demands that it will face in the game/workout.

4. Activation / Internal Reactivity / Proprioception – GOAL – Activate critical muscles, prime the nervous system for QUALITY movement using the proper pathways.

5. Neural Activation- Footspeed / Handspeed – GOAL – To prime the nervous system to perform at maximal speed from the drop of the puck, or start of the workout.

 

The following are the two most basic warm-ups that we use with our athletes at S.P.E.E.D.

Primary Warm-Up I  (beginners and very young athletes)


Watch the video and click here to view the PDF

Primary Warm-Up II  (older beginners, progression from I)


Watch the video and click here to view the PDF

Start warming up properly TODAY to help your body help you!