Team Dynamic Warm-Up

Kevin Neeld

This is a team warm-up that can be used before practices, games, and off-ice training sessions. This warm-up takes around 10 minute to perform. Set your team up in 3-5 lines and have the next person go when the preceding person is about 5 yards ahead of them. This should allow adequate space to perform the exercises correctly, but also maintain the desired pace to increase heart rate and body temperature.

1) 1/2 Speed Jog: 25 yards

2) Back Pedal: 25 yards

3) 1/2 Speed Jog: 25 yards

4) Back Pedal: 25 yards

5) 3-Way Ankle Mobility (Toes on Wall): (3 directions x 5 reps/each)/side

6) Penguin Walk: 25 yards

7) Walking Knee Hug w/ >90° Hold: 8/side

8) Spiderman Lunge w/ Rotation: 8/side

9) Backward Walk with Rotational Hmstring Stretch: 8/side

10) Inverted Reach Walk: 8/side

11) Lateral Lunge Walk w/ Instep Touch: 8/side

12) Butt Kickers: 25 yards

13) Back Pedal: 25 yards

14) Side Shuffle: 25 yards/side

15) Quick Feet Carioca: 10 yards/side

16) Long Stride Carioca: 25 yards/side

17) 3/4 Speed Jog (First Steps Quick): 2 x 25 yards

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