Hockey is a very physically intense game which utilizes many of your muscles. Without performing a proper stretching and warm-up routine, you are more likely to injure one of your muscles which could cause you to have a difficult recovery and spend more time off the ice. Injuries can also have a negative effect on your motivation and self-confidence so it is very important to take proactive preventative steps. The best and easiest way to prevent muscle injuries is to stretch before and after you start a workout, practice or game. In this chapter, you will discover the best warm up exercises and stretches for hockey players.
ockey players are more likely to incur an injury during a game rather than a practice. Research shows that most injuries occur during the last 5 minutes of the game due to fatigue and tiredness. Almost half of injuries occur during the third period. While head and face injuries are most common, almost half of other in- juries involve the upper and lower bodies of players. The most common type of injuries is sprains and strains. Forwards and defense players are those who are most likely to incur an injury. Stretching before and after a game is a great way to protect yourself against these statistics. There are many benefits to stretching be- sides injury prevention. Stretching can also improve your range of motion and posture, boost your strength, muscle durability and relaxation.
The most important muscles needed for playing hockey are your core mus- cles. This is because of the large amount of energy you transfer from your skates to your trunk. Your core muscles include your abdominal, multifidus, rotatores and hip muscles. You will also use your large latissimus dorsi, deltoid and pec- toral muscles. In terms of your lower body, your gastrocnemius, soleus, quadri- ceps and glutes are all muscles you will utilize in hockey.
Warming
Up Warming up is an important precedent for stretching because it increase blood flow to your organs and muscles, which can help prevent tear and strain injuries that can occur during a stretch. It’s also a great way to help you get in the mood for stretching. A warm up usually consists of a set of general exercises that target multiple points of your body from your neck to your ankles. Here is a great gen- eral warm-up routine that has worked for me for a variety of sports:
The first way to start your warm up is to perform light aerobics. This includes taking a brisk walk, a slow jog or a quick spin on a stationary bike. You could also march in place, walk up and down a flight of stairs, bounce on a mini trampoline, take a swim or engage in any activity that gets your heart pumping.
Once you’ve finished performing your light aerobic activity, you can perform a light dynamic stretching routine to continue warming your muscles. These basic movements can help your muscles loosen up even more. Here is a good dynamic warm up routine to follow:
Note: If a warm-up exercise works one side of your body at a time, remember to perform at least one rep for both sides of your body.
Prisoner Squats: Assume a stance that is slightly wider than your shoulders. Rest your hands at the back of your head. Lower your body into a squat and look upward. Squat down as far possible without bending your knees any further. Hold and then push yourself back up. You can jump off the ground when push back up if you choose.
Jump Rope: Rapidly jump up and down while quickly twirling a jump rope underneath your feet. Spring up from the ground using your feet and ankles.
Jumping Jacks: Assume a stance where your feet are together and your arms rest at your side. Simultaneously jump while widening your stance and clapping your hands together over your upper body. Repeat this motion over and over until you feel your heart pumping.
Ankle Bounces: Rapidly jump and up and down, springing off the floor using your feet and ankles.
Walking Lunges: Assume a stance in which you’re standing tall with your feet together. Step forward into a lunge and bend both knees at to lower your hips to the ground. Don’t let your back knee hit the ground. Put your weight on the foot of the leg you brought forward and use your opposite foot to push off the floor and bring your other leg forward as you step into another lunge.
Side Step Lunge: Bend your knee. Keeping your head, knee and toe aligned, step directly to your side.
Toe Touches: Assume a normal stance. Bend the top half of your body over your legs. Relax and allow your torso to naturally hang in front of you. Allow your arms and hands to hang naturally too, pointing toward your toes for 20 seconds.
Power Skips: Skip rapidly and at full speed as high and fast as you can.
Arm Circles: Assume a normal stance and hold your arms out as if you were getting ready to fly. Start out by slowly swinging your arms to make circles with a one foot diameter as you continue to breathe normally. Swing your arms in a cir- cle pattern for at least ten seconds.
Crunches: Assume a sit up position. Put your hands together behind your head but don’t interlace them. Lift your torso until your shoulder blades come up off the floor. Repeat multiple times.
Lateral Leg Swings: Stand and face a wall. Rest your hands on the wall and lift one of your feet slightly off the ground. Swing your leg back and forth about 10 times and then repeat with your left leg.
Pendulum Swings: Lean on a table to support your body. Bend your knees and let your opposite arm hang. Swing it back and forth, side to side and in cir- cular motion at 10 times each and repeat for your other arm.
Shoulder Rolls: You can stand or sit for this warm up. Rest your hands at your sides or on your lap. Breathe in and roll your shoulders backward as you breathe out. Let your shoulders rest and then take another deep inhale and roll them forward.
Run in Place: Perform this warm up for one minute.
Single Leg Hops: Stand on one leg and bend your knee. Stand next to a cone or other kind of marker. Perform a counter-jump and jump sideways over the cone. Land on the leg you pushed off with.
Standing Hip Circles: Balance on one leg. You can hold on to something for support if needed. Bring your opposite knee up to a 90 degree angle and attempt to draw a circle in the air with it. This allows you to open up your hips. Repeat on both sides multiple times.
If you find that any particular muscles are tight, you can run a foam roller over those spots for 10 to 30 seconds and then perform a static stretch, also held for 30 seconds, to loosen them up and return them to their normal length prior to stretching.
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