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\u201cThe warm-up may be one of the greatest performance enhancers or detriments to an athlete\u2019s performance\u201d \u2013Unknown<\/p>\n
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What is a dynamic warm-up? <\/em><\/strong><\/p>\n A series of exercises geared towards getting the body moving in ways comparable with the demands of a specific sport. Body temperature rises as heart rate is increased allowing and the major muscle groups to feel more \u201cloose\u201d, functional, and ready for an intense workout.<\/p>\n Primary Goals behind Performing a Proper Dynamic Warm-up:<\/em><\/strong><\/p>\n \u2022 Improve performance<\/p>\n \u2022 Reduce risk of injury<\/p>\n By: <\/em><\/strong><\/p>\n \u2022 Increase core temperature and joint range of motion<\/p>\n \u2022 Activate stabilizers, proprioceptors, and the central nervous system<\/p>\n \u2022 Increase mental awareness and focus<\/p>\n \u2022 Improve or practice hockey related movement skills<\/p>\n <\/p>\n One common mistake I see in hockey (and most sports) is athletes performing a warm-up consisting of a short skate around the rink and then sitting down or standing still to perform a series of static stretches. Static stretching involves minimal movement and does not properly prepare the body to perform at peak potential in a hockey game; however, an effective dynamic warm-up will prepare the body by improving coordination, balance, stability, stamina, movement efficiency , dynamic flexibility, and focus.<\/p>\n Example of a few dynamic warm-up exercises specific to hockey: <\/em><\/strong><\/p>\n (Perform prior to getting on the ice after performing 5-10 minutes of light aerobic activity)<\/p>\n 1. Standing arm circles: 10 circles each direction<\/p>\n Swing straight arms in circles through full shoulder range of motion beginning with forwards then switching to swing them backwards.<\/p>\n 2. Hip swings on wall: 10 swings per leg\/direction<\/p>\n Stand facing a wall and swing straight leg side to side feeling a stretch through the hips, then stand perpendicular to the wall and swing straight leg forwards and backwards.<\/p>\n 3. Single leg walking airplane (dead lift): 10-15 per leg<\/p>\n Keep standing leg straight and arms straight out to the sides, lean forward from the waist sending opposite leg back until a stretch is felt in the back of the standing leg. Return to an upright position and then take a step forward and perform same movement with opposite leg.<\/p>\n 4. Walking high knee pull: 10-15 per leg<\/p>\n Keep standing leg straight and pull opposite knee up towards your chest and then place back on the ground, take a step forward, and repeat with opposite leg.<\/p>\n 5. Walking lunge with trunk rotation: 10-15 per leg<\/p>\n Take a large step forward into a lunge until a stretch is felt in the front of the hips then perform a trunk rotation over the front leg. Step back up and take another step forward with the opposing leg and rotate trunk to opposite side.<\/p>\n <\/p>\n These are just a few examples of hockey specific dynamic warm-up exercises that can be performed. Email Michelle@CORE-Condition.com<\/a> for more exercises or to formulate a routine specific your sport.<\/p>\n <\/p>\n Michelle Roots BA Kin, CSCS, PES<\/p>\n