|Posted by Lynda Westlund on February 14, 2016 at 8:00 AM|
OFF-ICE DYNAMIC WARM-UP
As an athlete, you should do a general warm-up of approximately five minutes. The warm-up
should consist of aerobic activity to increase heart rate, blood flow, muscle temperature, and
breathing rate. Warming up allows muscles to stretch more easily and joints to move more
easily. The following are examples of good general warm-up exercises.
Choose one or two of the following exercises and do for 2 to 4 minutes total:
Jogging in place or jogging stairs
Specific Warm-Up/Dynamic Flexibility:
Perform 1 set of each of the following specific dynamic exercises (8-10 reps of each):
One leg ankle bounces
Walking forward knee grabs
Single-leg skip bounds, knee-up, and/or kick backs
Leg Swings (cross in front)
Dry land rotational jumps: ¼ turns, singles, axels, doubles, triples
Stretches should not be held for more than 10 seconds to prevent the muscle from relaxing.
Stretches should be light and not forced.
Stretch each of the following muscles:
GET MORE OUT OF YOUR ON-ICE PRACTICE,
LESSON, TEST, OR COMPETITION BY DOING
OFF-ICE DYNAMIC STRETCHES BEFORE YOU