Effective Warm up routine plus strech

[Whip 0]

I need an Effective Warm up routine plus strech, it seems like near the begining of games I dont perfrom as well as later in the game, I play ball hockey so usally I run a little then strech out. Is that good for warming up the body? and I need a good set of effective hockey streches, like streches that apply to hockey muscles.

Thanks

Whip

[biff44 0]

Get a jump rope.

[Whip 0]

Iam talking about before a game, like the pregame warm up kind of thing.

[Gongshow11 1]

jump rope is a good way, or do 2 laps around the building and then stretches, but I heard to stay away from static stretches. Don't ask me on stretchign tho, as I have no clue

[biff44 0]

I wasn't joking, a jump rope is pretty good. It is aerobic, and also gets the brain/muscle/balance pathways firing.

Here are some more ideas on dynamic stretching, stolen from www.uscha.net:

Warm-up dynamically to improve mobility and reduce the risk of injury.

Why? In preparation for exercise, the body should be moved through large ranges of motion in all three planes of motion (sagittal, frontal and transverse). This dynamic movement excites the nervous system, warms muscles and lubricates joints while improving movement mechanics and mobility (coordination, balance, strength & flexibility).

How? Perform a variety of walking, skipping, lunging, kicking, bending and twisting movements (and combinations of two or more) for 10-15 minutes before exercise.

[Chez 0]

If your not feeling fully warmed up half way through warm up just go into the midle of the ice away from eveyone and do your own thing, handle a puck skate around,all the pros do

[crosskore 0]

I warm up should consist of a light activity such as jogging for about ten minuets, or untill you start to notice some sweat. Static stretches arethe best stretches to do, but not many people do them because they dont have enough time. Static stretches are the ones that you stretch a muscle for 30-60 seconds. Normal stretches that most people do. They key to doing them is to go into them slowley untill you feel a little sensation then hold it there. After a while that feeling should go away and you should be able to stretch a bit further. After you have dont this for 30-60 seconds you have to get out ofthe stretch just as slow as you went into it so your muscles dont contract to fast. One thing about these stretches is if you go in to fast your musce will contract by itself in order to protect itself and you wont get the full effects. Thats why you go into the stretch slow, and dont bounce or apply presure, stop, apply presure like you see some people do. Static stretches are the best. For hockey, specail attention is needed for the back and hamstrings.

If you dont have enough time, Dynamic stretching is good to do too. This consists of fluid hockey related movements that warm up your body as well as warm up relax muscles and lubricate your joints. These can be done while you skate around the ice.

One stretch that is really good to do and I do it alot is to stickhandle but really overdo it. Like your stickhandleing a beach ball or something, it's a dynamic stretch that really stretches out your shoulders and upper back.

If your muscles feel tighter or strained after your done stretching its because your not doing it right or your not holding it long enough. Inhale before you go into the stretch. When you are in it, exhale then continue to breath normaly. If you cant breath normaly you are over stretched and are straining muscles.

Hope everything I said helps.

EDIT: I read biff's comment after I wrote mine and realized we coverd some of the same things. That MUST mean we are right..

[SB39 2]

Wear warm clothes while you're doing this stuff so you heat up quicker, and getting mentally ready can help warm you up too, cuz I've started sweating just from sitting around in my gear and concentrating on the upcoming game...

[biff44 0]

The latest thinking seems to be to do the dynamic stretches before the game, and the static stretches after the game. The thought is that static stretching a cold muscle just rips it to pieces; but dynamic stretching gets the muscle warmed up and ready for movement and gets the brain/muscle pathways working.

[crosskore 0]

If you have time, static strethces are better then dynamic stretches. I go to the rink an hour early so I have time to properly do the static stretches.

[biff44 0]

If that hour includes 20 minutes of aerobic exercises for all the muscle groups before stretching, then you are all set. If that hour consists of stretching cold muscles, then refer to my original post.

[crosskore 0]

If you would look at my other post it says you have to warm up first. Only an idiot would stretch cold muscles. You dont need a 20 minuet aerobic excersize for a warm up...