Fundamental Skills Analysis:
- General Warm-Up: A series of basic calisthenics (body weight activities), done before dynamic stretches, that are used to get the blood moving (break a sweat) and joints lubricated. During training, this could entail (20m): run forward/backpedal backward (twice), side shuffle with arm swings (both directions twice), tracking forward/backward (twice), carioca (both directions twice). During practices and games, a general warm-up could also be a basic drill done at 75% of max intensity, such as: Stickwork Drill #4 (Variation #2).
- Dynamic Stretches: A series of movements that eventually takes all of the working muscles through their active range of motion (ROM). A proper dynamic warm-up is to be done prior to the initiation of any form of exercise (using sport specific movements), after a general warm-up.
- Warm-Ups/Informal/Formal (See Practice Plan #14): An organized and energized warm-up is a chance to show your opponent that your are ready/prepared to play. Ideally teams will arrive at least an hour before a game (preferably more), with enough time for 2 warm-ups: Informal (no equipment) & Formal (full equipment). If there is some sort of time constraint or floor availability issue, informal and formal warm-ups can be combined into one warm-up, or informal warm-ups can take place off the floor outside of the arena.Informal warm-up is generally used to get the sticks and bodies of players responsive, with a “dynamic warm-up” at the top of the list of priorities. A few basic shooting drills are also usually then done for goalies to get loose and for players to "tune" their sticks.
- Categories: Drillbook / Warm-Up