The Complete Hockey Player Warm-Up

I think turf workouts are really awesome for hockey players. Things like posture, explosiveness, strength, agility, balance, and coordination are all things that can be accomplished with no weights.

It's all about the process and the routine. Treat your body the right way by stretching, warming up and cooling down. The stretching starts with nice, relaxed holds mixed in with some breathing.

After that - start to get your heart rate up getting into that dynamic (moving) warmup. It helps if you have a smart watch to track your heart rate. You should try to get an understanding of where you feel like your thresholds are.

Warm Up Stretch

1. Hamstring forward fold feet wide - 45 seconds

• Hinge at waist

• Slight bend in knees

• No weight on hands

4. Seated Hamstring w/ band - 45 seconds

• Forward fold

• Walk hands on band until able to touch toes

• Toes pointed toward chin

5. Seated Hamstring V side body - 45 seconds

• Open Chest

• Reach to opposite right foot

• Toes straight

6. Seated Hamstring V side body - 45 seconds

• Open Chest

• Reach to opposite left foot

• Toes straight

7. Partner Hamstring V - 1 minute

• One at a time

• Pull at partners wrist

• Alternate every 10 seconds

• Toes up/ soles of feet touching

8. Groin Knee to shoulder - 45 Seconds

• Lay down on back

• Right knee to right shoulder

• Find area of most discomfort

• Extended leg Toe straight

9. Hamstring extended Straight Leg w/ band - 45 seconds

• Left Toe straight

• Right extended leg toe pointed towards chin

• Reach up towards toe on band while keeping shoulders neck grounded

10. Lateral extended leg declines - 3 reps

• Slowly

• Control until tap ground

• Keeps weight on hips even

11. Groin Knee to shoulder - 45 Seconds

• Lay down on back

• Left knee to left shoulder

• Find area of most discomfort

• Extended leg Toe straight

12. Hamstring extended Straight Leg w/ band - 45 seconds

• Right Toe straight

• Left extended leg toe pointed towards chin

• Reach up towards toe on band while keeping shoulders neck grounded

13. Lateral extended leg declines - 3 reps

• Slowly

• Control until tap ground

• Keeps weight on hips even

14. Hip Pigeon Variation - 45 Seconds

• Right shin parallel to front of mat

• Right hip and knee grounded

• Left leg extended

• Nose to right toe

15. Pretzel - 45 seconds

• Tuck right knee under hip with heel to butt

• Cross left leg over right knee

• Turn left toe towards ass

• Place right hand tight towards butt

• Left arm crosses over knee

• Fight to stay tall

16.Hip Pigeon Variation - 45 Seconds

• Left shin parallel to front of mat

• Left hip and knee grounded

• Right leg extended

• Nose to right toe

17. Pretzel - 45 seconds

• Tuck left knee under hip with heel to butt

• Cross right leg over right knee

• Turn right toe towards ass

• Place left hand tight towards butt

• right arm crosses over knee

• Fight to stay tall

18. Butterfly - 45 seconds

• Soles of feet together

• Elbows to knee

• If possible, fold at hips

19. Quads on wall - 45 seconds

• Grow tall on left standing leg

• Tuck right knee under hip

• Push hips forward

20. Quads on wall - 45 seconds

• Grow tall on left standing leg

• Tuck right knee under hip

• Push hips forward

21. Calf on wall - 45 seconds

• Split stance

• Right toe pointed towards chin

• Hips even

22. Calf on wall - 45 seconds

• Split stance

• Left toe pointed towards chin

• Hips even

23. Mobility - 20 reps

• Left toe straight towards wall

• Right leg extended swing

24. Mobility - 20 reps

• Right toe straight towards wall

• Left leg extended swing

25. Mobility - 20 reps

• Left toe parallel towards wall

• Right leg extended swing

26. Mobility - 20 reps

• Right toe parallel towards wall

• Left leg extended swing

27. Acceleration Run - 2 reps

• 15-30 yards

• Speed increases consistently

• Last 5-6 steps are full speed 100%

• Eyes up

• Arms tight

• Move from shoulder

Want to understand where high-level player development is heading?

Read our core article: The Future of Hockey Development: Remote Coaching: https://www.goldenstickhockey.com/post/the-future-of-hockey-development-remote-coaching

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Want to go deeper? Visit our complete Hockey Player Development Guide to explore every resource, article, and strategy for helping your player grow the right way.