Dynamic warm-up on and off the ice

Setup

1. Off the ice first, in running shoes: about five minutes of dynamic movement in the dressing room corridor or a warm-up area.
2. On the ice, full equipment for everyone: helmet with full cage, mouthguard, neck guard, gloves, pads and skates.
3. Skaters in waves of four along one goal line, spread across the width of the rink, one lane each.

How it runs

1. Off-ice: jog on the spot, leg swings forwards and sideways, walking lunges with a twist, lateral shuffles, hip openers and a few short sprints. Keep moving; no long static stretches.
2. On-ice: each wave skates a length when the wave ahead reaches the near blue line, then glides back along the boards.
3. Trip 1: easy long strides. Trip 2: crossovers round each faceoff circle on the way. Trip 3: backwards C-cuts. Trip 4: drop to one knee at each line and get up quickly.
4. Trip 5: two-foot stop and start at each blue line. Trip 6: carry a puck and finish with a hard burst from the red line.
5. Short water break, then into the session. Goaltenders do their own movement warm-up in the crease before taking any shots.

Coaching points

• Build the effort: the first trips at half pace, the last one close to full speed.
• Full extension on every stride and a full return under the body.
• Stay in your own lane and keep the head up.
• Knee drops: protect the knee with the pads and use the stick to help push back up.

Common mistakes

• Going flat out on the first trip with cold legs.
• Drifting across lanes into other skaters.
• Rushing the off-ice part or skipping it.