Pre-game warmup suggestions?

[thawu 5]

Hey Guys,

I've been seeing a lot more hockey-related workouts posted here but I was wondering if anyone had anything specific to get the legs going before I hit the ice for a game? My games are usually late Friday nights so I've been finding that I've been feeling tired and or sluggish on the ice a lot lately. I was wondering if anyone had any suggestions on getting the blood going in the legs before a game so that I don't spend the first half of the game feeling like dead weight. We usually have about 5-10 minutes of on-ice warm-ups which I usually spend skating laps. I don't even get a chance to really handle any pucks.

I've found some articles online of doing some dynamic stretching which sounds like a good idea but that seems more for injury prevention. Would you guys suggest showing up earlier and doing some light cardio before getting dressed or can I do that at home before heading to the arena? I usually carpool so I don't know how much earlier my ride would want to show up to the game. Any suggestions would be appreciated.

[hampshirepuck 2]

If you have a gym membership and/or a stationary bike.... spend at least 30 min a day on that and you will be surprised with the results

[strosedefence34 175]

jumping rope could also help get the legs moving prior to a game.

[Powerfibers 8]

An agility leader could do the trick, also do some A skips, lunges, and the like. I would recommend some of the NIKE SPARQ training dynamic warm up videos on YouTube.

[badger_14 601]

I walk to the rink, which can be a warm-up on its own, but I try to arrive early, jog a few times back and forth along the rink (in the arena), do some stretching, and then do some balance exercises recommended by my physical therapist. I balance on one leg for as long as I can, try to balance with the knee bent, etc. Lately I've taken to bringing a street hockey ball and stickhandling while balanced on one leg, which seems to really help for getting right into the game and not feeling sluggish or out of it. I'm a low-level beer leaguer tho, so ymmv.

[Scopes 4]

I have tight hamstrings and hip-flexors and am prone to lower body injuries without proper warm up. Here are a few things that I find key:

Pregame:

Juggling a soccer ball:

I find juggling a soccer ball with teammates is great for loosening up the hips and the groin. A combination of sucking at soccer (trying to save the ball repeatedly) and being good enough as a group (3+ players) keeps the ball alive and is fun.

1.5 hours pregame with roommates who I play hockey with (incredibly convenient). ~25 min

Sprints/Bike:

Get the legs and the heart rate going. Do enough to build a light sweat, but not too much to tire yourself out. Once you get on the ice you'll feel like you've already played a couple shifts.

We have a gym attached to our rink, if I have time ~20 min on the bike is usually enough. I alternate light-resistance-high-cadence and medium-resistance-lower-cadence.

If no bike, jog with high knees, jog and kick your butt, two footed stationary jumps or side hops (aim for explosiveness, you are trying to get your legs going after all), short sprints.

Stick-handle:

Get a ball (preferably puck weight), stick handle fast but in control. Juggle the ball with your stick, I find this helps with puck awareness and it get's the eye-hand going.

Dressing room

Leg swings:

Leg swings also help with loosening of the hips. Video for sexiness and simplicity

On the bench before going on the ice.

On ice warm-up:

Laps:

Do a few laps get used to being on the ice again.

Lines:

Skate from the bench to the opposite side of the ice. Think stops and starts. Sprint.

Stretch.

Commence with whatever warm-up the team is running.

This may be overkill, but I may be superstitious and this works for me. Beer league I don't usually warm up much pre-game but I do everything underlined.

[thawu 5]

Awesome suggestions Scopes! I'm definitely going to need to try some of these. How long does your entire routine take? I pretty much play beer league only haha.

[Scopes 4]

I've got the whole thing fairly streamlined.

Example of a typical game night:

Game at 7pm

5:45 kick ball

6:00 at rink, ride bike (lucky I live <5 min away from my main rink)

6:30 stickhandle

6:40 dress

6:50 on bench waiting for zamboni doing leg swings

6:55 on ice warmup

7:00 puck drop

For beer league, I juggle a ball, stick-handle and do leg swings in dressing room for ~20 minutes before I get dressed.

[thawu 5]

I definitely don't have the luxury of the bike as the closest rink to me is about a 15 minute drive, with some about 30 minutes away.

I will definitely try doing some of the high knee jogs, sprints, and leg swings though when I get to the arena.

[tareatingrat 4]

If you can get your hands on the P90x warmups, they're quite good. There's a variety, depending on the body parts you work in the actual workouts, but if you pick a few from each, you can get a pretty good dynamic warmup just standing there watching the game before yours, and not take up too much space/need any equipment.

[thawu 5]

I actually have p90x somewhere. I should check out what the warm up they use was again. Maybe I just need to get in better shape overall haha.

[Chadd 916]

I usually don't have to worry about my shot too much, so I have been trying to spend more time in warmups working on my hands and legs. A couple stops and starts seems to do wonders for me. I seem to do a lot better when I break a sweat or at least bring up my heart rate in warmups.

[IPv6Freely 2092]

leg swings?

[Scopes 4]

leg swings?

There's a hyperlink for a video of it.

Edit: here it is: https://www.youtube.com/watch?v=YGRom9tGnxI

[Chadd 916]

I may need to watch that video a couple dozen times more to make sure I get the movements just right.

[AIREAYE 248]

I may need to watch that video a couple dozen times more to make sure I get the movements just right.

LOL there's a whole channel of videos for you Chadd.

[IPv6Freely 2092]

Hmm. I should try this "exercise" thing someday.

I miss my bike, but I'm not able to ride a bike anymore after a 2010 surgery :(

[jds 20]

Hmm. I should try this "exercise" thing someday.

I miss my bike, but I'm not able to ride a bike anymore after a 2010 surgery :(

Hockey is exercise. And reading and responding to forums is fine motor skill exercise.

Just never stretch BEFORE playing unless you have done a dynamic warm up first (leg swings, pole dance etc). Stretching alone can actually decrease your strength on the ice if done as your only warmup. Goes for any sport actually.

[Gummer12 134]

When I was playing goal in my rink's top league, I'd show up an extra half hour before I normally do and take a hot shower before I started getting dressed.

[smcgreg 81]

Hockey is exercise. And reading and responding to forums is fine motor skill exercise.

Just never stretch BEFORE playing unless you have done a dynamic warm up first (leg swings, pole dance etc). Stretching alone can actually decrease your strength on the ice if done as your only warmup. Goes for any sport actually.

Depends on the stretch.

[Trooper 8]

Hey Guys,

I've been seeing a lot more hockey-related workouts posted here but I was wondering if anyone had anything specific to get the legs going before I hit the ice for a game? My games are usually late Friday nights so I've been finding that I've been feeling tired and or sluggish on the ice a lot lately. I was wondering if anyone had any suggestions on getting the blood going in the legs before a game so that I don't spend the first half of the game feeling like dead weight. We usually have about 5-10 minutes of on-ice warm-ups which I usually spend skating laps. I don't even get a chance to really handle any pucks.

I've found some articles online of doing some dynamic stretching which sounds like a good idea but that seems more for injury prevention. Would you guys suggest showing up earlier and doing some light cardio before getting dressed or can I do that at home before heading to the arena? I usually carpool so I don't know how much earlier my ride would want to show up to the game. Any suggestions would be appreciated.

The term dynamic stretching is the same as a dynamic warm-up. It serves two purposes. One, to get the CNS primed and the core body and muscle temperature up. Second and closely related is to prevent injury. It is pretty simple, you use the muscle to work the body through different ranges of motion. Some examples:

Lunge Walks

High Knees

Lateral running

Lateral shuffles

Bodyweight squats

Jumping jacks

Toe hops

Giant skips

Trunk twists

Arm circles

Windmills

You want to use the muscles to move the body, as opposed to static stretching in which the target muscle is stretched under no power of its own. Dynamic stretching/warm-up is a warm-up activity, static stretching is a cool-down activity.

[Law Goalie 147]

The only thing I would add to Troop's excellent summary is to use your environment to its best advantage. If your rink has stands, jogging/hopping up and down the stairs is a great way to go -- and oyu can warm up your visual system spotting stray pucks among the seats: one of my favourites for that reason. If your rink has wide hallways, take advantage with lots of leaping and skipping movements. If the rooms are big, you've probably got room for a few burpees.

I do also like to go through a smaller set of those similar exercises once I've got my skates and (leg) pads on, just to get used to the peculiarities of balancing on knives.

[trtaylor 3]

Law Goalie,

A different question for you, but related to warmups before a game. As a goalie, what do you want your team mates to do, when taking shots on you? And conversely, what do you want them not to do?

Should players be trying to hit you, so you get a feel for the puck? Or is that a misunderstanding? I assume you don't want them deking you. But, should they be trying to place their shots in all 5 corners? Or do you want shots to hit your pads?

I am asking as the coach of a PeeWee team. There is some mild disagreement between the coaches as the best way to warm up a goalie prior to a game.

Thanks

[Hermans 9]

Friday night is the end of the week. In addition to pre-game warm up remember to get rest during the week, eat well and, a thing that has worked wonders for me, hydrate well before games.

[Scopes 4]

As stated above, pregame hydration is very important. You should drink enough water that your pee is clear.