Start and Finish Strong
Warm Up & Cool Down are key for both injury prevention and optimal performance in field hockey
When it comes to field hockey, the importance of a well-structured warm-up and cool-down cannot be overstated. Whether you're preparing for a high-stakes game, a focused practice session, or an individual strength and conditioning (S&C) workout, these two bookends of physical activity are critical for injury prevention and optimal performance. Yet, they are often overlooked or rushed through. Let’s dive into how to make the most of these crucial moments, drawing on insights from top coaches and experts in the field.
Recommended viewing for some more in depth insights:
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Why Warm-Ups Matter: Setting the Stage for Success
A warm-up is more than just a routine, it’s a preparation phase that primes the body and mind for the demands ahead. As Matt Eyles, a physical performance specialist, emphasized in one of our masterclasses,
“Don’t underestimate the value of a warm-up. It’s your opportunity to get a lot of important work done in a short amount of time” .
Key Objectives of a Warm-Up:
Increase Core Temperature: Raising your body temperature improves muscle elasticity and reduces the risk of strains.
Activate Key Muscle Groups: Targeting specific muscles ensures they’re ready to perform.
Enhance Mobility: Dynamic stretches and mobility drills prepare joints for a full range of motion.
Mental Focus: A structured warm-up helps athletes transition from a passive to an active state, sharpening their focus.
Structuring a Warm-Up before Practice Sessions
For team practice sessions, the warm-up should be a blend of general and sport-specific activities. Here’s a simple framework:
General Activation (5-7 minutes):
Light jogging or dynamic movements like high knees, butt kicks, and lateral shuffles.
Incorporate mobility drills such as hip openers and arm swings.
Dynamic Stretching (5 minutes):
Focus on dynamic stretches that mimic hockey movements, like lunges with a twist or leg swings.
Sport-Specific Drills (5-10 minutes):
Introduce stick-and-ball exercises at a moderate intensity.
Include short sprints or change-of-direction drills to prepare for the high-intensity demands of hockey.
High-Intensity Prep (3-5 minutes):
Gradually build up to game-speed activities, such as quick sprints or reactive agility drills. As Matt Eyles noted, “All you really need to do is 3, 4, 5 sprints at maximum intensity to get enough exposure” .
Warm-Ups for Individual S&C Workouts
When it comes to strength and conditioning, the warm-up should be tailored to the specific workout. For example:
Foam Rolling and Mobility (5 minutes):
Use a foam roller to release tight muscles, followed by mobility drills targeting the hips, shoulders, and ankles.
Dynamic Warm-Up (5-7 minutes):
Include exercises like bodyweight squats, lunges, and arm circles to activate major muscle groups.
Movement Prep (5 minutes):
Perform exercises that mimic the movements in your workout. For instance, if you’re doing squats, include bodyweight squats or goblet squats in your warm-up.
Game-Day Warm-Ups: Building Confidence and Readiness
On game day, the warm-up serves not only to prepare the body but also to build confidence and team cohesion. Here’s a game-day warm-up plan:
General Warm-Up (5-7 minutes):
Start with light jogging and dynamic stretches to loosen up.
Team Drills (10-15 minutes):
Incorporate passing drills, small-sided games, or shooting drills to get everyone engaged.
High-Intensity Prep (5 minutes):
Finish with short sprints, quick changes of direction, and reactive drills to simulate game scenarios.
The Role of Cool-Downs: Recovery Starts Here
While warm-ups prepare you for action, cool-downs help you recover. A proper cool-down aids in reducing muscle soreness, preventing stiffness, and kickstarting the recovery process. As Matt Eyles pointed out,
“Recovery is as much about what you do immediately after activity as it is about what you do in the hours and days that follow” .
Key Objectives of a Cool-Down:
Lower Heart Rate: Gradually bring your heart rate back to resting levels.
Promote Flexibility: Static stretching helps maintain or improve flexibility.
Mental Decompression: Reflect on the session or game, reinforcing positive takeaways.
Structuring a Cool-Down for Practice Sessions
For team practices, the cool-down should be a collective effort:
Light Jogging or Walking (3-5 minutes):
Gradually reduce intensity to bring the heart rate down.
Static Stretching (5-7 minutes):
Focus on major muscle groups, holding each stretch for 20-30 seconds.
Team Reflection (5 minutes):
Gather the team to discuss key takeaways from the session
Use points 1 & 2 to do individual reflections with different players.
Cool-Downs for Individual S&C Workouts
After an intense workout, a cool-down helps prevent stiffness and aids recovery:
Active Recovery (3-5 minutes):
Perform light cardio, such as walking or cycling, at a low intensity.
Static Stretching (5-7 minutes):
Stretch the muscles you worked during the session, holding each stretch for 20-30 seconds.
Hydration and Nutrition:
Rehydrate and refuel with a post-workout snack or shake.
Game-Day Cool-Downs: Ending on a High Note
After a game, the cool-down is an opportunity to reflect and recover as a team:
Light Jogging or Walking (3-5 minutes):
Bring the team together for a light jog or walk around the field and use this time for some individual debriefing.
Static Stretching (5-7 minutes):
Focus on the legs, hips, and back, as these areas take the most strain during a game and use this time for some individual debriefing.
Team Debrief (5 minutes):
Discuss the game’s highlights and areas for improvement.
Injury Prevention Through Warm-Ups and Cool-Downs
One of the most significant benefits of proper warm-ups and cool-downs is injury prevention. As Matt Eyles explained,
“Sprinting is like a vaccine for the hamstrings. Small doses of high-speed running make you more resilient to injury” .
Similarly, incorporating agility and deceleration drills into your warm-up can reduce the risk of knee injuries .
Tips for Injury Prevention:
Progressive Overload: Gradually increase the intensity of your warm-up and cool-down activities.
Focus on Technique: Ensure proper form during all drills and exercises.
Consistency: Make warm-ups and cool-downs a non-negotiable part of your routine.
Starting and Finishing Strong: The Mental Edge
Beyond the physical benefits, warm-ups and cool-downs also provide a mental edge. A well-executed warm-up builds confidence, while a thoughtful cool-down reinforces positive habits and lessons learned.
Questions to Reflect On:
How can you make your warm-ups more engaging and effective?
Are you dedicating enough time to cool-downs after games and workouts?
What changes can you make to prioritize injury prevention in your routine?
Warm-ups and cool-downs are not just add-ons, they are integral to your success as a field hockey player or coach. By investing time and effort into these practices, you can prevent injuries, enhance performance, and foster a culture of preparation and recovery.
Tailoring for Youth
When working with youth players, warm-ups and cool-downs require a different approach compared to adults. The physical, cognitive, and emotional development of young athletes varies significantly across age groups, and this must be reflected in how we prepare them for games, practices, and individual workouts. A one-size-fits-all approach simply won’t cut it. Let’s explore how to adapt these crucial routines for U16, U14, and U12 players, ensuring they are age-appropriate, engaging, and effective.
Why Youth Warm-Ups and Cool-Downs Need Special Attention
Youth players are not miniature adults. Their bodies are still developing, and their ability to focus, process instructions, and execute movements differs from older players. As Raoul Ehren, head coach of the Dutch women’s national team, once said during an AMA session,
“With younger players, it’s all about making sure they’re having fun while learning the basics. If they’re not engaged, they won’t absorb what you’re trying to teach” .
This principle applies to warm-ups and cool-downs as much as it does to the rest of their training.
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