How to Warm Up Before Ice Hockey

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By eHow Contributing Writer

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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 warm up routine before ice hockey play or practice can significantly reduce risk and severity of injuries as well as help you improve your game. Read on to learn how to warm up before ice hockey.

Difficulty: Moderately Easy

Instructions

Step 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.
Step 2

Continue your general warm up on the ice before the game or practice. Put on your uniform and skates and spend at least five 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.
Step 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 hyper-extending.
Step 4

Do a series of slow leg, hip and groin stretches. Move slowly and deliberately to avoid bouncing or hyper-extending.
Step 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.

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