How to Warm-up Before Ice Hockey

Hockey is a fun and fast winter sport. It is also physically challenging and can be dangerous. It is important to warm up before hitting the ice. A dynamic routine to warm-up before ice hockey play or practice can significantly reduce risk and severity of injuries as well as help you improve your game.

Instructions

Difficulty: Moderately Easy

1. Start your warm-up on dry land. Before you put on your uniform and equipment, do a short all-over body warm-up. Go for a short run or use aerobic gym equipment. Get your heart rate up for at least 10 minutes.
2. Continue your general warm-up on the ice before the game or practice. Put on your uniform and skates and spend at least 5 minutes skating at an easy pace. Circle the entire rink and then reverse direction and circle the rink again. Make a series of turns in various directions. Finally, skate backward.
3. Stretch your upper body. Use your hockey stick to do shoulder rolls and shoulder dips. Move on to stretches that work your lower back and arms. Move slowly and deliberately to avoid bouncing or hyperextending.
4. Do a series of slow leg, hip and groin stretches. Move slowly and deliberately to avoid bouncing or hyperextending.
5. Finish your warm-up by skating quickly around the entire rink.

Tips & Warnings

• Ask your coach or trainer to help you create a consistent warm-up routine, especially if you need to develop greater strength or flexibility in a specific area.
• Find a good book with descriptions and illustrations of stretches that are appropriate for ice hockey.
• Even with a consistently thorough warm-up, ice hockey injuries can still occur. Never "play through" an injury; seek medical help. Do not allow children to continue playing after an injury until they are seen by a doctor.