Warm-Up/Cool Down Guidelines – courtesy of Hockey Alberta’s Program
of Excellence
Warm-Up
The purpose of a warm-up is to prepare the body for upcoming activity. When the body
temperature is raised the muscles, ligaments and tendons become more pliable and flexible. By
doing a proper warm-up an athlete is able to perform at a higher level. Some key points a
warm-up will enhance are:
- raise body temperature and increase blood flow
- increase metabolic rate
- increase oxygen and fuel transfer to tissues
- improver reaction time and coordination
- help prevent injury
The warm-up also allows the athlete time to relax, focus and prepare mentally for the game. It
is important to find what works for each individual while fitting into the team atmosphere.
There are 3 stages to this warm-up
Stage 1: General Warm-up
 ~5 minutes general warm-up aerobic exercise ie. light jogging until a light sweat is present
meaning core temperature has been raised
Stage 2: Increasing mobility and stretching exercises
 Stretching including the following areas
 Neck
 Shoulders and arms
 Back
 Groin
 Hip flexors
 Gluts
 Quads
 Hamstrings
 Calves
Some examples of drills that can be done here
 2 X Toe flicks (low knee skipping)
 2 X Heel flicks (low knee skipping on heels)
 2 X Butt kickers
 2 X Carioca 20m
 2 X Carioca knee lift 20m (one leg behind/quick knee lift in front)
 2 X Back pedal 20m (butt down, chest up/long strides)
 2 X Hockey shuffle with twist
 2 X Hockey lunges
 2-4 X Build up sprints 20m
 Reaction drills
 Dynamic hip flexion/extension
 Dynamic hip abduction/adduction
Warm-Up/Cool Down Guidelines – courtesy of Hockey Alberta’s Program
of Excellence
Stage 3: Technical/Sport Specific exercises
Examples of agility ladder or line drills (2 X each pattern)
 Single high knees
 Double quick knees
 Lateral in and out
 Forward shuffle
 Forward cross-step
 Forward cross-step with touch
 Tuck jumps
 Clap push-ups
 45 degree bounding
 Hockey stick push-pull
Cool Down
Cool down is an important part of the recovery process. The cool down allows the body return
to the resting state. This should be done as soon after the game/activity as possible. The
important benefits are as follows:
- Aids in removal and breakdown of lactic acid
- Prevents venous pooling
- Prevents delayed onset of muscle soreness
- Maintains and helps increase flexibility
 ~10 minutes general aerobic exercise, non weight bearing if available (ie. cycling)
 ~10 minutes stretching exercises as part of your overall flexibility routine. You should finish
this portion relaxed and feeling refreshed.
 If available other aspects such as contrast baths/showers are also good tools to aid in the
cool down recovery process (ie. 4 min hot, 1 min cool for approx. 20 minutes.)
 It is important to begin the rehydration and nutrition requirements in this time also