Off-Ice Dynamic Warm-Up | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Off-Ice Dynamic Warm-Up

May 1, 2008 | Featured in the May 2008 Issue

If you’re stiff as a board, you’re going to get checked hard into the boards. Warming up before you hit the ice can help you stay elastic and elusive. Here, Crash Conditioning president Doug Crashley provides a simple but effective way to loosen up.

“For a hockey player, flexibility allows you to have a full range of motion, whether it’s following through on shot location, extending legs out in a stride or just prolonging your career by keeping injuries away,” Crashley says.

Before lacing up their skates, Crash athletes—including Washington Capitals defenseman Mike Green and Chicago Blackhawks blueliner Duncan Keith—perform an off-ice dynamic warm-up to get their blood flowing. “We used to just sit around in a circle and [perform] static stretches, but that puts a lot of stress on the joints and causes micro-tears, which [hinder] performance,” says Crashley, who offers the following crash course for a mini dynamic warm-up.

•    Begin with a light jog to loosen up your body
•    Lunge 45-degrees with right leg, then progress into a side lunge; alternate lunge with left leg
•    Continue warm-up by performing the Inchworm

Inchworm
•    Bend over and touch toes while keeping legs straight
•    Maintain leg position and slowly walk hands out in front of you, until you are in push-up position
•    From push-up position, slowly “walk” feet up to hands until you’re in an arched position
•    Continue for 20 yards

Benefits: Incorporating the Inchworm into a dynamic warm-up strengthens and lengthens muscles, loosens the hamstrings, glutes and lower back and prevents muscle tears and pulls when you’re on the ice.
Coaching Points: Make sure all muscles are going through a full range of motion // Do not strain during Inchworm // Don’t take big steps with feet or hands

More Cool Stuff You'll Like

The Basics of Static Stretching

Dynamic Stretching Exercises for Your Pre-Workout

How to Stretch Your Calves Before a Workout

5 Essential Martial Arts Stretches

Best Exercises for Improving Joint Mobility

How, When and What Runners Need to Stretch

How to Optimize Your Stretching Routine

Can Stretching Make You Stronger?

3 Mobility Exercises to Prevent Upper-Crossed Syndrome

Dynamic Warm-Ups for Runners and Lifters

Increase Your Flexibility Without Stretching

The 10-Minute Workout You Should Do Every Day

Increase Hip Mobility for Basketball, Part 2

2 Essential Quad Stretches for Athletes

A Tight Back May Hurt Your Performance and Health

Simple Dynamic Warm-Up Hip Stretches for Big Gains

3 of the Best Post-Workout Glute Stretches

The 7-Minute Flexibility Routine

2 Stretches to Prevent Chest Pain

The Stunningly Simple Way To Unlock Baseball Power

3 Key Hamstring Stretches for Athletes

Increase the Effectiveness of Your Stretching Routine

The Pros' Secret to Long-Lasting, Successful Careers

Stretch for Success: Techniques for Runners

Warm-Up With Kettlebells

Ask the Experts: Do I Really Need to Stretch?

Why You Shouldn't Stretch 24 Hours Before a Game

Increase Your Hip Mobility With These Routines

Increase Hip Mobility for Basketball, Part 1

The Best Stretching Exercise for You

Effective Band Stretches

3 Tips To Make Your Stretching Routine More Effective

How to Fix 4 Common Tight Areas in Your Body

5 Ways Athletes Screw Up Their Warm-Ups

Basketball Flexibility Routine

Hate Stretching? Try This.

Stretches for Managing Scoliosis