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Basic Hockey Warm up Stretching
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Every hockey player's pre-game routine should include
warm-up exercises. In addition to skill exercises and light drills,
stretching should be part of a good warm-up. When executed correctly,
stretching helps reduce the risk of injury and increases flexibility.
The following stretching program is designed for hockey players who
often are subjected to wet, cramped locker rooms where stretching from
a position on the floor is difficult. These group stretches should be
done both before and after activity.
All coaches, trainers, and players should be taught to stretch
correctly. The technique recommended is static stretching, which means that the
stretch position is assumed slowly and gently and then held for a period of time
(usually 10 to 30 seconds). Muscles should be moved through a full range of
motion until tightness or slight discomfort is felt. They should not be forced
beyond their normal range of motion. Stretching exercises are designed to
relieve pain, not to create it. While holding the stretch position, the athlete
should be able to feel the muscle or muscle group relax. If this does not occur,
then the stretch is probably being forced. Listed are some examples of
stretching exercises.
Neck and Shoulders
Lean the head sideways toward the left shoulder; at the same
time, use the left hand to pull the right arm down and across behind the back.
Hold this stretch for about 15 seconds; repeat on the other side.
Shoulders, Back and Arms
In a standing position, interlace the fingers above the head,
with palms toward the ceiling. Push the arms back and up; hold this position for
15 seconds. While it may seem "natural" to hold the breath during this stretch,
the athletes should remember to breath normally while stretching.
Arms and Sides
With the arms over your head, hold the left elbow with
the right hand. With the knees slightly bent, bend at the hips toward
the right sight side while gently pulling the elbow behind the head
(the fingers of the left hand should touch the back). Hold this
stretch for 15 seconds; repeat with the other arm and side.
Lower Back and Hips
Start with hands on your hips, feet pointed straight ahead and
knees slightly flexed. Turn the hips left while looking behind you over
the left shoulder. Hold this position for 15 seconds; do the other side.
Lower Back, Hips, Achilles Tendon,
and Groin
Place the feet shoulder width apart and point them to the sides at
about a 15 degree angle. Keeping both heels on the ground, bend at the
knees and squat down. Hold this position for about 30 seconds.
Groin
To stretch the groin muscle, stand with the feet apart
approximately 3 times your shoulder width. Bend the right knee slightly to
shift the weight right to stretch the muscles along the inside of the left
thigh. Hold this position for about 30 seconds, and then do the other
side.
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