Daily Warmup

Goal: Warm up exercises prepare the athlete for training by gradually increasing the heart rate and muscle temperature through mobilizations, mobility movements, light cardio activity, and quick-paced movements.

Instructions: A 10-15 minute warm-up precedes workouts and skating sessions when first getting to the rink, or after a long break between sessions.

 

Mobilization

Glute, IT Band, Calf, Groin, Mid Back.
Equipment: Foam Roller  
Click on the picture to see the Mobilization Progressions.

Fx ShoulderStretchSeries no equip 1) Arms up: interlace fingers and press palms up with arms straight; 2) Arms crossed behind back, roll shoulders back; 3) Internal / external rotation stretch; 4) Reverse prayer Hold each stretch 20 seconds per side
Fx FRCalfHamstringGluteQuad foam roller Foam roller: roll out calf, hamstring, glute, and quad Roll back and forth 5 times per area
Fx FRHipAbdAddITB foam roller Foam roller: roll out outer hip, IT band / outer thigh, inner thigh Roll back and forth 5 times per area
Fx FRMidBack foam roller Foam roller: roll out mid back between shoulder blades Roll back and forth 5 times per area
 

Mobility Movements

Calf/side, UpDownDog, Spiderman/side, Squats, Lunges
No Equipment Needed or yoga mat & dumb bells
Click on the picture to see the Mobility Movements Progression.

Fx CalfSoleusBentKneeWU no equip 1) Arms up: interlace fingers and press palms up with arms straight; 2) Arms crossed behind back, roll shoulders back; 3) Internal / external rotation stretch; 4) Reverse prayer 10 per side
UB DownDogUpDog no equip Arms and legs remain straight throughout; lift the hips up and back to downward dog, then lower the hips and lift the chest for upward dog 4 cycles
Fx SpidermanRotate no equip From plank step forward with one foot aligned with hands and the knee at 90˚: 1) Back knee is straight and hips press down and forward - rotate trunk up with arm extended out; 2) Back knee is straight and hips press down and forward - rotate trunk up with hand by the ear; 3) Lower back knee to floor, hand to ear, and rotate trunk up. 2 rotations perside with back leg
Fx FwdBendToFullSquatRotn no equip or rolled yoga mat Bend forward, hold toes, look up, then bend down into squat. Reach each arm up/back and look back. Repeat several cycles. Use rolled mat under heels if heels come up or spine rolls forward. 4 cycles
LB LungeRainbowProgression no equip 1) Arms up: interlace fingers and press palms up with arms straight; 2) Arms crossed behind back, roll shoulders back; 3) Internal / external rotation stretch; 4) Reverse prayer 8 per side
 

Break a Sweat

JumpRope, Grapevine, Squats, Rotation Jumps
Equipment Needed: Jump Rope
Click on the picture to see the Light Cardio Progression.

LB JumpRopeSinglesAltLRDoubles jump rope Jump Rope: 1) 2 feet; 2) Alternate feet; 3) 1 foot; 4) Doubles 10-20 jumps per variation
LB RunSkipGrapevine no equip 50-100 feet each: Run, skip, grapevine both directions. 50-100 feet for each variation
LB JumpSquat4LungeSideStep4 no equip 4 squat jumps followed by 2 side step lunges to each side (4 total) 2 cycles
LB JumpRotation no equip Jump up and rotate 1 turn in the air 6-10 rotation jumps

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