Ice Hockey Warm-Up Program
Are you a weekend warrior who plays hockey once a week in the fall/winter season? Warm ups are essential for all ages to minimize injuries throughout the season. It can help to improve one’s performance on the ice also. Take 10-15 minutes to do the following off-ice exercises before the next game with your mates:
1. Stepping lunges: 2 set of 15 reps per leg
2. Leg swings (forward/back, side-to-side): 2 sets of 20 reps per leg
3. Knee highs: 1 minute, moderate speed. Focus more on range of motion
4. Heel kicks: 1 minute; keep your trunk straight; look up
5. Jumping squats: 2 sets of 10 reps
6. Downward dog push-ups: 2 sets of 12 reps
7. Trunk rotations: 15 reps, steady speed, focus on pushing to the end-range stretch
8. Walk-up planks: 2 sets of 10 reps
Once you’re on-ice, take your time to do a slow skate with long strides to stretch out your hip flexors and activate your glutes. This routine isn’t aimed to increase strength or to tired out any of the muscles, but moreso to activate the big muscle groups and get them ready to work on the ice. Warming up is important to decrease the risk of injuries during a game, but having a proper cool down is also just as important to let your body recover from the strain and to prevent minor injuries from worsening.
If you are unsure with the correct techniques or have pain/discomfort with any exercises, book an appointment with a physiotherapist today for a consult.
Written by: Danette Lam, MScPT