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.

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Presentation transcript:

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 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.