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.
[NL] Off-Ice Warm-Up Foam Rolling Exercises
Circuit
x 1
LAR
Self-Massage: Foot
time
60 s per foot
time
60 s per foot
"How-to" self-massage for the feet
| Set | Time |
|---|---|
| 1 | 60 s per foot h:m:s |
LAR
Self-Massage: Lower Leg
time
60 s per leg
time
60 s per leg
"How-to" on Self-Massage for the Lower Leg
| Set | Time |
|---|---|
| 1 | 60 s per leg h:m:s |
LAR
Self-Massage: Quadriceps
time
1-2 min per leg
time
1-2 min per leg
"How-to" self-massage for the Quads
| Set | Time |
|---|---|
| 1 | 1-2 min per leg h:m:s |
UMT
[NL] Foam Roll – Adductors (Inner Thigh)
time
1-2 min per leg
time
1-2 min per leg
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviours. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
| Set | Time |
|---|---|
| 1 | 1-2 min per leg h:m:s |
LAR
Self-Massage: Glutes
time
1-2 min per hip
time
1-2 min per hip
"How-to" self-massage for the glutes/posterior hip.
| Set | Time |
|---|---|
| 1 | 1-2 min per hip h:m:s |