Skating Club of Saugerties

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The Skaters Corner Blog

Dynamic Warm-up Off Ice

Posted by Lynda Westlund on February 14, 2016 at 8:00 AM

OFF-ICE DYNAMIC WARM-UP

General 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

 Jumping rope

 Bench stepping

 Jumping jacks

Specific Warm-Up/Dynamic Flexibility:

Perform 1 set of each of the following specific dynamic exercises (8-10 reps of each):

 Trunk/torso rotations

 Double-arm swings

 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

Stretching:

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:

 Quads

 Hamstrings

 Glutes

 Back

 Arms TIP

GET MORE OUT OF YOUR ON-ICE PRACTICE,

LESSON, TEST, OR COMPETITION BY DOING

OFF-ICE DYNAMIC STRETCHES BEFORE YOU

SKATE….ALWAYS!

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