Free download
Stop having slow starts.
Be ready from the drop of the puck. The 23-movement warm-up our athletes run before every skate and every lift. No equipment. About 12 minutes.
What's inside
Built by an NHL strength coach and a pro goalie.
- Part one Neuro-prep: foam roll and an easy sweat so your nervous system is awake before you load it.
- Part two The 23-movement dynamic sequence, in order, from toe walks to full-speed sprints.
- Video A full follow-along warm-up video you can run on your phone in the hallway.
- Wallet cards Printable cards with the whole sequence so it goes in your bag, not your memory.
- No equipment Rink hallway, garage, or field. A foam roller and a mat are optional.
A preview
23 movements. One order. Every time.
The first six are below. The rest, the video, and the wallet cards are in the download.
- Toe walk
- Heel walk
- Internal rotation walk
- A-skips
- Backwards A-skips
- Lateral shuffle
- Quad stretch to hip open to figure 4
- Knee hug to world's greatest stretch
- Hamstring scoops
- Lateral lunge
- High knees
- Butt kicks
- Quick feet carioca
- Hip circles
- Knee circles
- Arm circles
- Palm switches
- Arm switches
- Field goals
- 90/90 hip rotations
- Skip for height
- Skip for distance
- Sprint (50%, 75%, 100%)
Get the PDF
Where should we send it?
Drop your details and the download opens right after you submit.
