WARM-UP & COOL-DOWN
Proper off-ice warm-up and cool-down routines are crucial for minor girls' hockey players, helping ensure both safety and performance. Here’s why they are essential:
Importance of Proper Off-Ice Warm-Up:
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Injury Prevention: A well-structured warm-up helps to increase blood flow to muscles, making them more pliable and less prone to strains or injuries. Given the physical demands of hockey, proper preparation is key to avoiding injuries like muscle pulls, sprains, and ligament tears.
- Enhanced Performance: Warming up properly helps to prime the body for the high-intensity movements required in hockey. It improves coordination, reaction time, and overall readiness, leading to better on-ice performance.
- Mental Preparation: Warming up is not just physical; it also helps players mentally prepare for the game. This routine can help them focus, build confidence, and reduce anxiety before stepping onto the ice.
- Flexibility and Mobility: Dynamic stretching and mobility exercises during the warm-up improve range of motion, which is crucial for executing complex movements in hockey, such as sharp turns, quick stops, and rapid direction changes.
OFF-ICE WARM-UP VIDEOS:
Wall Hip Swings Series / Linear Forward & Backward Skip / Lateral Skip / Side Shuffle with Arm Swing / Carioca
Short Sprint Drills
Agility Ladder Drills
Importance of Proper Cool-Down:
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Muscle Recovery: Cooling down helps in gradually lowering the heart rate and bringing the body back to a resting state. Stretching post-activity can prevent muscle stiffness, reduce soreness, and aid in faster recovery after the intense physical exertion of a hockey game or practice.
- Injury Management: Cool-down exercises help in dispersing lactic acid buildup in muscles, which can reduce the risk of cramps and other muscular issues. This is especially important for young players who are still developing physically.
- Mental Relaxation: A cool-down routine also provides an opportunity for players to reflect on the game or practice, easing their minds from the high-pressure environment. This mental relaxation is important for overall well-being and long-term enjoyment of the sport.
- Improved Flexibility: Post-activity stretching can further enhance flexibility, helping to prevent long-term issues related to muscle tightness and improving overall athleticism.
COOL-DOWN VIDEOS:
Assortment of Ten Static Stretches
FURTHER INFORMATION
Trainers are able to access further information on injury prevention, including proper warm-up and cool-down, via the online Hockey Trainer Certification Program (Level I). Log into your account and access the Manual here:
