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Science For Sport Warm-Ups
What is the RAMP Warm-Up?
The takeaway point here is to use the structure of the RAMP protocol to create your own
personalized warm-up program for your player to use at the rink. When considering various
exercises to incorporate into your own protocol, keep in mind there is comfort in repetition
and routine, and this will provide further benefit as your player prepares to skate his or
her best on the ice. If you utilize the RAMP framework, making sure to incorporate all four
phases in their specified order, your hockey player will be ready to maximally perform from
the first whistle.
P
HERE'S A SHORTENED VERSION OF OUR
NTDP WARM-UP ROUTINE THAT WOULD
BE IDEAL FOR A 12U PLAYER.
16
// MAY 2024 USAHOCKEYMAGAZINE.COM
Check Out These Additional Resources:
Jog with Arm
Swing Forward
Glute Bridge w/
Mini-Band
Alternating
Spiderman Stretch
Medicine Ball
(MB) Slam
Mini-Band
Squat
High Knees
Groin Rock
High Skip
Jog with Arm
Swing Backward
Mini-Band Walk
Forward/Backward
Alternating
Pigeon Stretch
Alternating Split
Squat Jump R/L
Lateral
Mini-Band Walk
Low Skip
T-Spine Rotation
Shuffle Left/Right
Carioca Left/Right
10 YARDS 10 REPS
10 REPS
5 REPS
Click red boxes to see video examples!
Lateral Sprint R/L
10 YARDS
Typically, our team will start with a game of Sewerball
or two-touch and then we start the warm-up.
CLICK for more age-appropriate instructional videos!
