I am always curious about where teams come up with their warm-up routines. I know that I'm guilty of never shown any of my past or present teams how to do a proper warm-up. And normally allow them to follow in the footsteps of previous seasons, led by the major players. However, let me ask you. Do you see an inconsistency within your team's on-ice performance? This reminds me of my U18 coach, when entering into the dressing room between periods, would rapidy turn the lights on and off, telling us to "stop fucking with the switch." Because one day we were on, and the next day off.

Not only does warming up prepare our bodies for optimal performance, but it also helps us hit peak heart rates faster during a game or practice. Taking the time to warm up before playing can have a significant impact on our performance, from having better reactions and more energy to an overall better game.

The Importance of a Proper Warm-Up

Warming up prior to any athletic activity is a crucial step that should never be skipped. In the fast-paced game of hockey, it is even more important to properly prepare the body for optimal performance. Hockey players require an intense amount of physical activity, such as sprinting, quick stops, and starts, as well as sudden changes in direction. If the body is not adequately prepared for these movements, it can lead to decreased performance, injury, or even long-term damage.

A proper warm-up routine can significantly enhance performance on the ice by priming the body for optimal performance. It can also help increase flexibility and range of motion, which is essential for quick movements and transitions on the ice. A warm-up routine also allows the body to reach peak heart rate, increasing blood flow and oxygenation to the muscles. This means that the muscles will be better equipped to handle the physical demands of the game.

What Happens to the Body During Exercise

When we engage in physical activity, our bodies undergo a number of changes to prepare for the demands of exercise. As we begin to move, our heart rate and breathing rate increase, allowing more oxygen to be delivered to our muscles. This increase in oxygen helps our muscles produce energy more efficiently, improving our overall performance.

Exercise also triggers the release of hormones such as adrenaline and endorphins, which can enhance our mood, reduce stress, and increase focus.

Tips for Designing Your Own Warm-Up Routine

Designing a warm-up routine for you team that works can take some trial and error, but it’s worth the effort to find what works best for a good start. Here are some tips for creating your own warm-up routine:

1. Starting with some light cardio: Jumping jacks, jogging, or jumping rope can help get your heart rate up and increase blood flow to your muscles.

2. Incorporate dynamic stretches: Static stretching (holding a stretch for an extended period) is not as effective for warming up as dynamic stretches, which involve movement. Try leg swings, arm circles, or walking lunges.

3. Practice hockey-specific movements: Incorporate movements that players mimic during the game, such as stickhandling, shooting, or quick direction changes.

4. Gradually increase intensity: As the body warms up, gradually increase the intensity of the exercises. This will help prepare the body for the demands of the game without causing injury.

5. Consider using equipment: Using resistance bands or a foam roller can help improve mobility and flexibility before a game.