Transcript Reasons for doing a warm up and cool down

Reasons for doing a warm up and
cool down
Warm up
• To prepare the body for the onset of exercise.
• The release of adrenalin will start the process of
speeding up the delivery of O2 to the working muscles.
• Raise the heart rate (increased blood flow to muscles
and removal of waste products).
• Increase in blood temperature and resultant muscle,
ligament and tendon temperature will increase flexibility
and reduce risk of injury.
• Improves speed and strength of muscle contractions.
• Helps mental focus and team readiness.
Cool down
• Low intensity exercise helps to flush O2 through
muscle tissue to oxidise lactic acid.
• Prevents pooling of blood in the veins and helps
removal of lactic acid and other waste products.
• Helps prevent stiffness, soreness and resulting
injuries.
• Reduces heart rate gradually to normal level.
Warm up routine for hockey
• Sustained low intensity running with gradual
increase in intensity towards end.
• Dynamic stretches and/or SAQ exercises.
• Low intensity stick and ball work (passing drills)
• Higher intensity stick and ball work (ssg in
confined area).
• Shooting drill to warm up GK.
• Short high intensity shuttle sprints just before
start.
Muscle groups to stretch
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Abdominal muscles
Oblique muscles
Erector spinae muscles and associated back muscles
Hip extensors including the gluteal and hamstring
muscles
Hip flexors and quadriceps muscles
Adductor (groin) muscles
Calf muscles and achilles
Chest, shoulder, arms.
The Top 3 Hockey Stretches
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't
make the mistake of thinking that something as simple as stretching won't be effective.
Below are 3 of the most beneficial stretches for hockey. Obviously there are a lot more, but these are a great place to start. Please make special note of the instructions
beside each stretch.
Reaching Lateral Side Stretch: Stand
with your feet shoulder width apart, then
slowly bend to the side and reach over
the top of your head with your hand. Do
not bend forward.
Kneeling Quad Stretch: Kneel on one
foot and the other knee. If needed, hold
on to something to keep your balance
and then push your hips forward.
Kneeling Heel-down Achilles Stretch:
Kneel on one foot and place your body
weight over your knee. Keep your heel
on the ground and lean forward.