30 in 30 | 4/30 | Warm-Up

Be honest—how often do you go through the motions during warm-up? Or worse… skip it altogether?

If not I would like you to unsubscribe from the news letter.

No actually, I take things seriously around here, I want you to as well.

Most athletes treat warm-ups like a checklist. Quick jog, couple toe touches, maybe a few stick handles, then right into the action. But here’s the truth:

Your warm-up is not optional. It’s performance prep.

A proper dynamic warm-up doesn’t just reduce injury risk—it directly improves how you move, think, and perform on the ice.

Let’s break down what matters, what doesn’t, and why a 10-minute routine could be the most underrated part of your training.

Why Dynamic Warm-Ups Actually Work

A good warm-up does three things:

✔️ Raises your core temperature – Increases blood flow to muscles so they’re ready to contract and move explosively.¹

✔️ Activates your nervous system – Preps your brain and body to communicate quickly and efficiently.

✔️ Increases joint range of motion – Especially in the hips, groin, and shoulders—key areas for hockey.²

Skipping this step means your muscles are cold, tight, and slow to react. Not exactly the recipe for sharp, injury-free movement.

What a Proper Dynamic Warm-Up Looks Like

Here’s what should be part of your pre-practice or pre-game routine:

1. General Movement (2–3 minutes)

Light jog, jump rope, bike, or low-impact cardio to raise your body temp.

2. Dynamic Mobility (3–5 minutes)

✔️ Leg swings (front to back and side to side)

✔️ Deep lunge with rotation

✔️ World’s greatest stretch

✔️ Arm circles and shoulder rolls

3. Activation and Patterning (3–5 minutes)

✔️ Glute bridges

✔️ Banded lateral walks

✔️ Skater bounds

✔️ Quick feet or pogo hops

4. Specific work (5-10 mins)

This is your on ice, your vision, juggling etc etc.

This combo wakes up your stabilizers, gets your joints moving, and builds up to the speed of your sport.

Why Static Stretching Won’t Cut It

Static stretching (holding a stretch for 30+ seconds) is better saved for after your session. Doing it before a game can actually reduce power output and slow down reaction time.³

Dynamic warm-ups, on the other hand, prime your body to move—not just to feel loose.

What Happens When You Skip It

❌ Slower reaction time

❌ Higher risk of strains or pulls

❌ Poor edge control and hip mobility

❌ Stiff, cold movement patterns early in the game

Sound familiar? A sluggish first period might not be about nerves—it could be about your body not being ready.

Key Takeaways

✔️ Warming up isn’t optional—it’s performance prep

✔️ Dynamic movements > Static stretching (before training)

✔️ A structured 10-minute warm-up can improve power, mobility, and injury resilience

✔️ Build it into your routine, make it automatic, and your body will thank you

If you follow me on instagram, I gave away my warm up that I use for my high level goalies.

Here it is if you don’t already have it.

Stay sharp,

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010;24(1):140–148.

2. Behm DG, et al. Canadian Society for Exercise Physiology position stand: The use of stretching to enhance performance and prevent injury. Appl Physiol Nutr Metab. 2016;41(1):1–11.

3. Simic L, Sarabon N, Markovic G. Does pre-exercise static stretching inhibit maximal muscular performance? Scand J Med Sci Sports. 2013;23(2):131–148.