As the hockey season progresses, players, parents, and the coaches daily schedules start to
become extremely busy. It’s easy to let the “small stuff” slip and veer away from the good habits that make athletes excel and dominate. However, the “small stuff” is what can truly propel the player and help minimize injuries. A dynamic off-ice warm-up is the perfect example of a good habit that will help the player reach their goals and minimize injury. It’s a crucial piece of the peak performance puzzle, but too often it’s skipped or minimal effort is put in. The dynamic off-ice warm-up is important at all levels of the game and not only prepares the athlete’s body for physical activity, but also helps with mental preparation. If you are doing a warm-up it may look like USA Hockey’s dynamic dryland recommendation.
Forward and Backward Run, Butt-Kickers, Shuffle, Carioca, Oil Driller, 1 Knee-to-Chest
Stretch/1 Heel-to-Gut (Alternating), 1 Heel-to-Butt/Superman, Lunges With Twist, Sumo,
Soldiers (Toe-to-Hand Kicks), Sprints Around Right of Stationary Player, Sprints Around Left of
Stationary Player
There are two obvious areas that are missing from the above list, shoulder and core activation! Here are 5 exercises that are missing from your USAH recommended warm-up.
1. Crawling – the OG of shoulder strength and core activation
Crawling is the OG of shoulder strength. Think about it like this, when you were a baby how did you originally develop shoulder strength? You lifted yourself off the ground and you crawled everywhere! This is a foundational/primitive exercise that will promote shoulder and core activation/strength.
● Start on hands and knees, making sure that the hands are lined up under the shoulders and the knees are under the hips.
● From this position you will lift your knees off the floor only a few inches, making sure your back stays nice and level (flat).
● Next, you will take a small step with the opposite hand and leg (right hand left leg). Typically I don’t let the heel of my hand pass the tip of my opposite hand, this ensures your steps stay nice and small
2. Side plank – inner core
Side planks not only activate the inner core but they are a great shoulder strengthening exercise that have a few different progressions!
● First progression starts with knees bent to 90* with the elbow directly under the shoulder and
the head nice and tall (not leaning to one side more than the other).
● The hips will come up and slightly forward ~2 second hold
● Second progression starts with knees straight, feet stacked, with the elbow directly under the
shoulder and the head nice and tall (not leaning to one side more than the other)
● The hips will come up and slightly forward for ~2 second hold
● Third progression starts with knees straight, feet stacked, with the elbow directly under the
shoulder and the head nice and tall (not leaning to one side more than the other)
● The hips will come up and slightly forward lift the leg for ~2 second hold
3. Deadbug – inner core activation
Deadbug is a great foundational inner core exercise that will definitely give you that “burn”. This exercise also has a few progressions.
● First progression starts on foam roller with hands against the wall
● Knees and hips at 90* keeping the spine in neutral against the foam roller for ~ 1-2 minute
holds
● Second progression starts the same way as progression one, now you are adding movement
● Keeping knees and hips at 90* and the spine in neutral against the foam roller you will march
with each leg touching the heel to the ground.
4. Stir the pot – shoulder and anterior outer core activation
Stir the pot is a great shoulder and anterior outer core exercise that will help activate shoulder and core musculature.
● Using a theraball you will place your elbows on the ball, pelvis at neutral (not up too high or
not down too low) and feet hip width apart.
● Keeping pelvis neutral you will make small circles with your arms
5. Monster walks – posterior outer core and glute activation
Monster walks are a great posterior outer core exercise that will help fire the glutes up!
● Two bands will be utilized- one around the knees one around the ankles
● You will start with your feet shoulder width apart, toes pointed forward, and step (to the left or
right).
● Once you’ve stepped out you will then step back in with the opposite leg, making sure to
keep the knees slightly bent, the toes forward and not dragging the trail foot
USA Hockey wants to remind everyone, ”we can’t expect our players to come out flying if we are not incorporating dynamic warm-ups into our practice and pre-game plans.” It’s important to emphasize the purpose of including a dynamic warm-up this season, maximizing performance and minimizing injury.
