[NL] Off-Ice Warm-Up Mobility Exercises

Circuit x 1

Pick 3-5 exercises.

Pick several areas of the body to target. Ankles, hips, thoracic spine, and shoulders are your “big 4”; however, you may want to target only one or two areas, depending on where you feel most restricted. These areas may change over the course of a tournament – if you find you’re getting tighter in one area, consider adding more time/exercises to focus on that.

LAR UMT
1/2 Kneeling Ankle Rocks
reps 6-10 reps per side
Tempo controlled
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 6-10 reps per side Controlled
UMT
Prone T-Spine Rotation
reps 6-10 reps per side
Tempo controlled
Set Reps Tempo
1 6-10 reps per side Controlled
UMT
Half Kneeling Lateral Frog
reps 6-10 reps per side
Tempo controlled
Set Reps Tempo
1 6-10 reps per side Controlled

This is a great one for the goalies!

UMT
Rock the Pigeon
reps 6-10 reps per side
Tempo controlled
Set Reps Tempo
1 6-10 reps per side Controlled
UMT
[NL] Open Books
reps 6-10 reps per side
Tempo controlled
The thoracic spine (T-spine) is often a site for postural dysfunction. Chronic sitting can produce excessive kyphosis and lead to decreased capability to move well in the frontal and transverse planes. This mobility drill encourages thoracic rotation.
Set Reps Tempo
1 6-10 reps per side Controlled
UMT
Bentover Rotations
reps 6-10 reps per side
Tempo controlled
Set Reps Tempo
1 6-10 reps per side Controlled

Think about the rotation you need when protecting the ring, passing, or shooting. This drill helps warm up the rotation you need from the mid-back.

ULT
Single Leg Child’s Pose
reps 6-10 reps per side
Tempo controlled
Set Reps Tempo
1 6-10 reps per side Controlled