{"id":901,"date":"2023-01-31T10:33:07","date_gmt":"2023-01-31T10:33:07","guid":{"rendered":"https:\/\/www.trainbodysmart.co.uk\/?p=901"},"modified":"2023-04-20T05:56:42","modified_gmt":"2023-04-20T05:56:42","slug":"simple-off-ice-warm-up-ice-hockey","status":"publish","type":"post","link":"https:\/\/www.trainbodysmart.co.uk\/simple-off-ice-warm-up-ice-hockey\/","title":{"rendered":"Simple Off-Ice Warm Up for Ice Hockey"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"901\" class=\"elementor elementor-901\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-41fcecd2 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"41fcecd2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3b5f0dfd\" data-id=\"3b5f0dfd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-da3a3c2 elementor-widget elementor-widget-heading\" data-id=\"da3a3c2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Train Hockey Smart \u2013 Simple Off-Ice Warm-Up Protocol for Ice Hockey<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36bd0bc elementor-widget elementor-widget-text-editor\" data-id=\"36bd0bc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading -->\n\n<!-- wp:paragraph --><\/p>\n<p>For players, there are considerable benefits to doing a <b><strong>simple warm up for ice hockey<\/strong><\/b>, off-ice before practices and games. And just to make things clear, I\u2019m afraid to say a few rounds of two-touch doesn\u2019t count as a structured warm-up.\u00a0<\/p>\n<p>The first obvious reasons are through Injury Prevention and Sports Performance. Performing low intensity dynamic activity in a way that mobilises joints and potentiates musculature is effective for reducing the risk of injuries such as strains and sprains. The main benefit towards sports performance is that warm-ups encourage physical and psychological readiness to perform complex powerful movements required to play the sport.\u00a0<\/p>\n<p>The less obvious reasons to regularly perform warm-ups are benefits towards general Team Building and Athletic Development. For the UK based ice hockey player, ice time is almost always limited to a few hours a week, meaning players have limited opportunity to bond in a productive way. Setting aside and extra 15-minutes to warm-up as a team prior to every practice and game can add up to much more time spent together, and many more minutes over the season of work focussing on activity that prioritises ideal movement patterns.\u00a0<\/p>\n<p><!-- \/wp:paragraph -->\n\n<!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph -->\n\n<!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a91b5fa elementor-widget elementor-widget-bridge_button\" data-id=\"a91b5fa\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"\/contact-us\/\" target=\"_self\"  class=\"qbutton  medium enlarge\" style=\"\">contact us today<span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-512519f elementor-widget elementor-widget-heading\" data-id=\"512519f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why are on-ice warm-ups not enough?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80ab2ac elementor-widget elementor-widget-text-editor\" data-id=\"80ab2ac\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>I was asked this by a quite insightful 12-year old while presenting at the last ENTP event for the EIHA.\u00a0<\/p>\n<p>I see the off-ice warm-up as an opportunity to start physically preparing to play ice hockey, where the focus can be towards mobilising joints, increasing heart rate, and potentiating the neuromuscular system for explosive movements.\u00a0<\/p>\n<p><span style=\"color: var( --e-global-color-text );\">While the focus of an on-ice warm-up should be to prepare for the performance of sports specific skills needed within a game. This designated time should be for getting the feel of skating, shooting, passing, and various position specific skills required.\u00a0<\/span><\/p>\n<p>There are too many players in the UK, junior and senior, that currently don\u2019t perform any type of structured off-ice warm-up on a regular basis. For teams to make that one addition to their program, I really believe over time that would have a huge positive impact on player habits, their health and injury prevention, and their ability to move athletically.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-938719b elementor-widget elementor-widget-image\" data-id=\"938719b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1536\" height=\"864\" src=\"https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/01\/Players-completing-a-simple-warm-up-for-ice-hockey.jpg\" class=\"attachment-full size-full wp-image-1366\" alt=\"Guildford Flames players completing a simple warm up for ice hockey\" loading=\"lazy\" srcset=\"https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/01\/Players-completing-a-simple-warm-up-for-ice-hockey.jpg 1536w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/01\/Players-completing-a-simple-warm-up-for-ice-hockey-300x169.jpg 300w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/01\/Players-completing-a-simple-warm-up-for-ice-hockey-1024x576.jpg 1024w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/01\/Players-completing-a-simple-warm-up-for-ice-hockey-768x432.jpg 768w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/01\/Players-completing-a-simple-warm-up-for-ice-hockey-700x394.jpg 700w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/01\/Players-completing-a-simple-warm-up-for-ice-hockey-539x303.jpg 539w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-98104d6 elementor-widget elementor-widget-heading\" data-id=\"98104d6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Simple Warm up for Ice Hockey<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca10a08 elementor-widget elementor-widget-text-editor\" data-id=\"ca10a08\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Players will need approximately 5x15m of space, with approximately 8-meters between a start and finish line. Players should perform the following exercises from start line to finish line, then slowly walk back to the start around the perimeter of the space. For a whole team, the warm-up should flow well if players arrange themselves in 2-3 separate lines.&nbsp;<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65f71a4 elementor-widget elementor-widget-bridge_button\" data-id=\"65f71a4\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"\/contact-us\/\" target=\"_self\"  class=\"qbutton  medium enlarge\" style=\"\">contact us today<span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1197d0a elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"1197d0a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-wider\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7b5c318\" data-id=\"7b5c318\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3bd0892 elementor-widget elementor-widget-heading\" data-id=\"3bd0892\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Slow Dynamic<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebd185a elementor-widget elementor-widget-bridge_ordered_list\" data-id=\"ebd185a\" data-element_type=\"widget\" data-widget_type=\"bridge_ordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=ordered><ol>\n<li>\n<p>Open The Gates<\/p>\n<\/li>\n<li>\n<p>Close the Gates<\/p>\n<\/li>\n<li>\n<p>Knee Hugs<\/p>\n<\/li>\n<li>\n<p>Anterior Ankle Pull<\/p>\n<\/li>\n<li>\n<p>Leg Kicks<\/p>\n<\/li>\n<li>\n<p>Walking RDL (Walking Superman)<\/p>\n<\/li>\n<li>\n<p>Inchworms<\/p>\n<\/li>\n<li>\n<p>World\u2019s Greatest Stretch<\/p>\n<\/li>\n<li>\n<p>Rotating Sumo Squats<\/p>\n<\/li>\n<li>\n<p>Rotating Lateral Lunges<\/p>\n<\/li>\n<\/ol><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-20907ec\" data-id=\"20907ec\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76066bd elementor-widget elementor-widget-heading\" data-id=\"76066bd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Fast Dynamic<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f7c4c4 elementor-widget elementor-widget-bridge_ordered_list\" data-id=\"9f7c4c4\" data-element_type=\"widget\" data-widget_type=\"bridge_ordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=ordered><ol start=\"11\">\n<li>\n<p>Open The Gates<\/p>\n<\/li>\n<li>\n<p>Close the Gates<\/p>\n<\/li>\n<li>\n<p>Knee Hugs<\/p>\n<\/li>\n<li>\n<p>Anterior Ankle Pull<\/p>\n<\/li>\n<li>\n<p>Leg Kicks<\/p>\n<\/li>\n<li>\n<p>Walking RDL (Walking Superman)<\/p>\n<\/li>\n<li>\n<p>Inchworms<\/p>\n<\/li>\n<li>\n<p>World\u2019s Greatest Stretch<\/p>\n<\/li>\n<li>\n<p>Rotating Sumo Squats<\/p>\n<\/li>\n<li>\n<p>Rotating Lateral Lunges<\/p>\n<\/li>\n<\/ol><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-83c2ff8 elementor-widget elementor-widget-text-editor\" data-id=\"83c2ff8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Players can perform each exercise for a single run for a swift warm-up (5-8 minutes), or two runs if more time is afforded (10-14 minutes).<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81fb8b2 elementor-widget elementor-widget-text-editor\" data-id=\"81fb8b2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"instagram-media\" 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C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/Cm15QZloEgA\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Train Hockey Smart (@trainhockeysmart)<\/a><\/p><\/div><\/blockquote> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Off-ice warm-ups are a key tool for players to prepare to perform. Read about our routine. <\/p>\n","protected":false},"author":1,"featured_media":909,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[9,8],"tags":[],"_links":{"self":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/901"}],"collection":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/comments?post=901"}],"version-history":[{"count":23,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/901\/revisions"}],"predecessor-version":[{"id":1369,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/901\/revisions\/1369"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/media\/909"}],"wp:attachment":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/media?parent=901"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/categories?post=901"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/tags?post=901"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}