About SHRED injuries Ice Hockey Neuromuscular Training Warm-Up Program
The SHRED injuries Ice Hockey neuromuscular training warm-up program was developed in partnership with l'Université Laval and Hockey Alberta. The program was designed through a collaboration between hockey coaches, strength and conditioning coaches, physiotherapists, players, and researchers. Our team piloted the warm-up with youth players (both male and female) of various ages and levels. Player feedback was incorporated into the current program.
Our current research is evaluating the effectiveness of this program in reducing concussions and other injuries in male and female youth ice hockey players in Alberta and Québec, Canada.
The SHRED injuries Ice Hockey neuromuscular training warm-up program includes a 'Neck control & endurance' category in addition to the four typical categories included in neuromuscular training warm-up programs (aerobic, balance, strength, and agility). Exercises within this category are aimed at preventing concussions. The warm-up program contains both off-ice (~7 mins) and on-ice (~6 mins) exercises. The on-ice structure can be modified on game days given the short warm-up time allotted before puck drop.
![Ice Hockey Icon](/sites/default/files/styles/ucws_image_desktop/public/2022-12/21-KIN-178700-SIPRC_UC_Burgundy_Ice_Hockey_A%403x-8.png?itok=1URLDkEO)
Categories
Off-ice: Dynamic
Perform all exercises in this section
![Two athletes jogging forward near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Forward%20backward%20jog2_7x5.jpg?itok=HhGTkGLg)
![Two athletes performing open/close the gate exercise near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Open%20close%20the%20gate_7x5.jpg?itok=zyRkQgPn)
![Two athletes performing high knees exercise near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/High%20knees_7x5_1.jpg?itok=U_qANp0U)
![Two athletes performing butt kicks exercise near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Butt%20kicks_7x5.jpg?itok=VH_Vhzwj)
![Two athletes performing side shuffles with arm swings exercise near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Side%20shuffle%20with%20arms2_7x5.jpg?itok=DTKfwoLR)
![Two athletes performing single-leg hops exercise near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Hops%20forward_7x5.jpg?itok=UYLL_ZRx)
![Athlete performing walking lunges with rotations exercise near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Walking%20lunge%20forward%20backward%20with%20rotations_7x5.jpg?itok=KJwKVw-X)
![Athlete performing skate jumps exercise near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Skate%20jumps_7x5.jpg?itok=mvG9DCoQ)
![Athlete performing static neck contractions near a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Static%20neck%20contractions-side2_7x5.jpg?itok=afyr6vI5)
Off-ice: Stationary
Perform one level of each exercise:
![Athlete performing W-stretch with partner support](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-11/W%20stretch_7x5.png?itok=DiAB-a3K)
![Athlete performing IYTW exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/IYTWs-W_7x5.jpg?itok=rdfty4vr)
![Athlete performing lateral lunge exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Lateral%20lunges_7x5.jpg?itok=ubge75pp)
![Athlete performing 4-D lunge exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/4D%20lunge%20%285%20oclock%29%207x5.jpg?itok=kS6c1_45)
![Athlete performing airplane balance exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Airplane%20balance_7x5.jpg?itok=Ej-rZZUU)
![Athlete performing airplane balance with external hip rotation exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Airplane%20balance%20hip%20external%20rotation_7x5.jpg?itok=uG1NAKz8)
![Athlete performing a front plank exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Front%20plank%20hold_7x5.jpg?itok=NPFzrsAq)
![Athlete performing front plank with arm lifts exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-11/Front%20plank%20arm%20lifts%207-5.png?itok=FeVjoYbC)
![Athlete performing a knee-supported side plank with torso rotation exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/SIde%20plank%20rotation_knee%20down_7x5.jpg?itok=a2AleAHY)
Level 1: Side plank rotation & eye tracking (knee supported)
(Strength, Neck control & endurance)
![Athlete performing a side plank with torso rotation with feet stacked in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Side%20plank%20rotation_feet%20stacked_7x5.jpg?itok=UCo5W2XW)
Level 2: Side plank rotation & eye tracking (foot supported)
(Strength, Neck control & endurance)
![Athlete performing incline push-ups](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-11/Incline%20push-ups_7x5.png?itok=jxIME7qA)
![Athlete performing a standing partner push-up exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Partner%20pushups_7x5.jpg?itok=9vxTUUMz)
![Athletes preforming nordic hamstring exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-11/Nordic%20hamstring_7x5.png?itok=3i5rZRx3)
![Athletes preforming nordic hamstring exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-11/Nordic%20hamstring_7x5_0.png?itok=d9y_Aq36)
![Athlete performing knee-supported copenhagen adductor exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Copenhagen_knee%20supported_bench_7x5.jpg?itok=fIb5Wdck)
![Athlete performing a foot-supported copenhagen adductor exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Copenhagen%20leg%20lift_foot%20supported_partner_7x5.jpg?itok=KKmHQwAH)
![Athlete taking off into a jump in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Jumps%202%20to%201%20foot_2%20foot%20takeoff_7x5.jpg?itok=9QKW2p0t)
![Athletes performing a jump with partner push exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Jumps%20partner%20push_7x5.jpg?itok=QRKCA4eF)
![Athletes performing a partner stick wrestle exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Partner%20stick%20wrestle%202%20legs_7x5.jpg?itok=9riw9XzI)
![Athletes performing a single-leg partner stick wrestle exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Partner%20stick%20wrestle%201%20leg_7x5.jpg?itok=4ONTRVcX)
![Athlete performing a quick feet reaction drill directed by their coach in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Quick%20feet%20reaction_7x5.jpg?itok=NjSYnkb5)
![Athletes performing a partner mirroring exercise in an ice hockey arena](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Partner%20mirroring_7x5.jpg?itok=9S6C5b9j)
On-Ice
Perform one level of each exercise:
![Hockey players performing partner bobbleheads exercise on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Bobbleheads%20on-ice_7x5.jpg?itok=-8v510VF)
![Hockey players performing partner bobbleheads with stick handling exercise on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Bobbleheads%20on-ice%20stick%20handling_7x5.jpg?itok=Cw9kDbRx)
![Hockey players performing a partner vestibulo-ocular reflext exercise on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/VOR%20on-ice_7x5.jpg?itok=EIP7BmfJ)
![Hockey players performing vestibulo-ocular reflex with stick handling exercise on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/VOR%20on-ice%20with%20stick%20handling_7x5.jpg?itok=LHUT5kLB)
![Hockey players performing shoulder to shoulder skate exercise on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Shoulder%20to%20shoulder%20skate_7x5.jpg?itok=A9bOvmQj)
![Hockey players performing shoulder to shoulder skate with passing exercise on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Shoulder%20to%20shoulder%20skate_7x5_0.jpg?itok=2CIT_mE_)
![Hockey players performing lunges on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Lunges%20on-ice_7x5.jpg?itok=uhNgCUCg)
![Hockey players performing lunges with rotation exercise on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Lunges%20with%20rotation%20on-ice_7x5.jpg?itok=erdLH5jK)
![Hockey players performing single-leg glides across a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Single%20leg%20glides_7x5.jpg?itok=9L48NrgY)
![Hockey players performing short single-leg glides with stops across a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Single%20leg%20glides%20with%20stops_7x5.jpg?itok=B8gcrquA)
![Hockey players reacting to a change of direction cue from their coach on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/COD%20Coach-directed_7x5.jpg?itok=PMRkRuMw)
![Hockey players reacting in the opposite direction from a change of direction cue from their coach on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/COD%20opposite%20direction_7x5.jpg?itok=byVCU0SG)
![Hockey players performing a figure 8 passing drill on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Figure%208%20passing_7x5.jpg?itok=M0IItUJW)
![Hockey players performing a figure 8 passing with shoulder checks drill on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/Figure%208%20passing%20with%20shoulder%20checks_7x5.jpg?itok=YfQ_F_CI)
![Hockey players performing a 3-player weave drill on a hockey rink](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-08/3-player%20weave_7x5.jpg?itok=-aHZibps)
![Athletes performing zigzag horseshoe drill](/sites/default/files/styles/ucws_thumbnail_freeform/public/2023-11/Zigzag%20horseshoe_5x7.png?itok=krNOcw2y)