WARP UPS
INTRODUCTION
The warmup is a very important part of any physical activity. By being physically fi t and ready for activity, players are less prone to injury and more capable of playing to their full potential... and, in effect, have more fun. It is important for the coach/instructor to ensure that all aspects of a proper warmup are completed. Warmups can be performed on and off the ice, or both. With rising ice costs, it may be wise to utilize more off ice warmups to maximize the use of your on ice practice time.
PURPOSE OF PERFORMING A WARMUP
Everyone should do a complete warmup before participating in physical activities for the following reasons:
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To get the blood fl owing through the muscles and increase the heart rate slowly(Stretching is a lot easier and more effective when there is an increase of blood in the muscles.)
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To stretch muscles, tendons and ligaments, which will help to reduce the chance of injury
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To help prepare the athlete mentally and physically for what is to follow.
STAGES OF AN EFFECTIVE WARMUP
STAGE #1
Easy Active Movement
STAGE #2
Stretching: These exercises increase fl exibility by progressively lengthening muscles, using a controlled force. Each stretch should be held for eight seconds repeated three times each. (This may seem like a long time but it is the most effective.)
STAGE #3
Sport Specific Skills: In this last stage, use slow easy skills specifi c to the drills you are planning to introduce in your practice (e.g. after you loosen up and stretch, but before you practice or play, start passing the ring back and forth).
HELPFUL HINTS FOR WARMUPS
These are some simple tips to help you, the coach/instructor, to ensure a proper warmup.
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Be systematic and follow a logical progression starting with larger muscle groups working to the smaller muscles, working from head to toe or vice versa, or from the middle of the body outward to the extremities.
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Offer a selection of different exercises for the various parts of the body. Add variety...change drills regularly.
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Warmup exercises should be specialized for your players. Keep in mind that Debs should be able to handle more complicated exercises than Novices and Petites.
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Avoid bouncing while stretching. Control all movements in a slow, progressive manner.
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Relax your muscles while stretching them.
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Avoid knee bending below 90º because this can lead to undue repetitive strain on the ligaments in the knee.
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The coach/instructor should demonstrate all exercises and can act as the main role model for all participants. An alternative can be to let players take turns demonstrating exercises. With the older participants, the more you can involve them in designing and leading their own warmup the better. If players are skating counter clockwise, have the demonstrator(s) skate clockwise.
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When giving instructions during the warmup, be sure that the players can hear you. Use your whistle sparingly. Be sure the players know what the whistle signal means.
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If there are several players performing a warmup stretch incorrectly, stop the group and demonstrate the correct method. Be sure that the players understand.
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If one or two participants are performing a warmup stretch incorrectly, attend to them separately without stopping the group.
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Above all...if a player complains that a stretch hurts - don’t make them do it. Find out why it hurts. You may have to advise them to seek medical advice.
