Hockey Warm Up + Pre-Game Stretches 🏒
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- čas přidán 6. 09. 2024
- 🎉 FREE Cheat Sheet - www.hockeytrai...
What's up hockey players?
Kevin here from www.hockeytrai... and in this video, I'm going to take you through a warm up that you can do before hockey games or practices, so you don't have to waste anytime out on the ice.
Let's get right into it...
0:13 - For this warm up we're going to run through eight different exercises.
0:18 - The first is thirty standard Jumping Jacks. Make sure you're getting in a full range of motion here with both your arms and legs.
0:25 - Next up we've got T-STAB Push Ups - And you will be doing 12 reps.
For this exercise we will perform a normal pushup but as we get to the top, we will open up to either side with a straight arm pointing to the ceiling.
So, 12 total reps, 6 per side.
0:45 - The third warm up exercise is your classic large Arm Circles.
You will want to do 12 circles forward and 12 circles backwards.
0:56 - From there, you will go into Straight Arm Rotations - performing 8 per side. With your arms straight out in front of you, with your palms facing each other, you are going to open up to one side of your body with one arm, while keeping your other arm in front of your body.
Follow the arm that is rotating with your eyes and work on getting a full range of motion.
After the 8 reps, switched to your other arm.
1:19 - The fifth exercise is Single-Leg Hip Circles. You will be doing 12 circles in each direction, per leg. For this one, you want to get into a prisoner position with your hands on the back of your head and balance on one leg, while bringing the opposite leg off the ground.
From here you perform 12 hip circles in each direction. (Try to stay balanced for the duration of the exercise, but if you have to catch your balance, no problem - just get right back at it.)
1:46 - Next we've got 8 Zombie Squats With Reach Throughs.
Started in a zombie position with your hand straight out in front of you. From here, you will squat into a deep squat and as you start to stand back up, you will reach through your legs as if you are trying to touch the wall behind you.
As your legs straighten, and you should be fully reaching behind your body to your legs and then you've going return to the zombie position and repeat.
2:13 - The seventh exercise is called Shoulder "T" - 15 reps.
While standing bent over with a flat back, sticking your butt out behind you, extend your arms down towards the floor with your palms facing forward. From here use your shoulder blades to pull your arms out and up - and at the top you should feel a nice squeeze at your shoulders blades for half a second.
2:34 - The final exercise is Zombie Lateral Lunges. You will be doing 5 reps per side.
With your arms straight out in front of you, in a zombie position, you will lunge laterally into a nice deep lateral lunge. Return to the starting position and repeat 5 reps on each leg.
2:54 - And there you have it! You should be warmed up and ready to crush it without having to waste precious warm up time on the ice doing your pregame stretching.
As always, thank you for watching. I hope you enjoyed the video and are able to start utilizing this warm up the next time you are ready to hit the ice.
If you enjoyed the video, let us know by hitting the "Like" button and subscribe to our channel if you haven't yet.
And as a special bonus gift, here's a FREE copy of our Warm Up Cheat Sheet:
www.hockeytrai...
As always...
Train Hard!
Kevin
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🎉 FREE Cheat Sheet - www.hockeytraining.com/warm-up-cheat-sheet
It's not a real hockey locker room without a TimHortons coffee cup ;)
Lol
1. Love the cheat sheets - I paste them right into my phone
2. These are great!
3. I wish there was an easy way to explain to teammates that pre-game-on-the-ice static stretching isn't helping them.
yeah my teammates are all doing yoga on the side of the ice
Thats why I watched this video. The on ice stretches weren’t helping me
im the captain of my team and we sometimes reach a point in warm ups where i dont exactly know what to do next. this was super helpful!!
Excellent. Exactly what I was looking for before a game.
Awesome! Thanks for watching.
Me too, perfect pregame stretch/workout. Thanks
Great video! I'm adding this to my pre-game routine!
Can’t wait to start this when the season begins you guys are appreciated by me so much
This will definitely come in handy when I play a game at Keybank Center later this year, it'll really help to further give myself that NHL'er mindset lol
Great video, really good pre-match warm up ! Keep up the good work 😊
great warmups i always do this before my games
Thank you for this lovely workout!
Glad you liked it!!
Yes man.
Thanks for your warm up.
Love the Tim Horton's cup in the video bud. Tim Horton's for Life!
Only the worst coffee on earth!
Спасибо! Супер разминка! Я обычно еще делаю вращения туловища относительно ног.
phew, i'd need a beer and a smoke just doing the warm up
Great video!
Thank you, great video
Love this
Thank you so much :))
Would this warmup be good before weight training?
It would be pretty good for weight training too yeah. Also make sure you do your first few lifts with lighter weight and work your way up, especially for the first exercise.
Hey guys! I play high level hockey, I’m 12 years old. We are off school for the next 1 week and a half. Which also means, no hockey! How many workouts should I do in this span of week and a half? Or is there any other recommendations for this training week? Thanks guys.
Hey Brett, provided you're on a structured program (and not just stringing workouts together) -- there would be no need to increase your resistance training frequency. It might even be wise to use this week as a deload to recover and come back strong for when you're back on the ice again. But, if it's doable that you can fit some additional training volume in now that you're missing ice time, you could add in a couple more conditioning sessions in per week on top of your current in-season training.
sorry i might’ve not been clear on that. i do not have access to my workouts that i get at the gym during my school weeks. if i were to workout this week. they would be the workouts that i learn from your channel? so what are your thoughts?
Is it okay if I do this about an hour before my game?
Yup! Ideally you would do it 20mins or so before, but, 1-hour is still much better than not doing it at all.
Hockey Training thank you!