Ringette players performing a drill on-ice

Neuromuscular Training Warm-Up Program for Ringette

About SHRED injuries Ringette Neuromuscular Training Warm-Up Program

The SHRED injuries ringette neuromuscular training warm-up program was developed in partnership with l'Université Laval. The program was designed through a collaboration between 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 female youth ringette players in Alberta, Canada.

The SHRED injuries ringette 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 that is typically allotted before the start of games.

Ringette player icon

Categories

Off-ice: Dynamic

Exercises involving movement along a lane (e.g. hallway) to be performed at the beginning of the off-ice portion of the warm-up. Includes aerobic, strength, and agility components.

Go to this section

Off-ice: Stationary

Standing and ground-based exercises to be performed on the spot. Includes aerobic, balance, strength, neck control & endurance, and agility components.

Go to this section

On-ice

Drills to be performed on the ice that incorporate neck control & endurance, strength, balance, agility, and aerobic components. Stick handling, passing, and shooting are integrated into the drills.

Go to this section

Off-ice: Dynamic

Perform all exercises in this section

Two athletes jogging forward near a hockey rink

Forward/Backward jog

(Aerobic)

Go to exercise

Two athletes performing open/close the gate exercise near a hockey rink

Open/Close the gate

(Aerobic)

Go to exercise

Two athletes performing high knees exercise near a hockey rink

High knees

(Aerobic)

Go to exercise

Two athletes performing butt kicks exercise near a hockey rink

Butt kicks

(Aerobic)

Go to exercise

Two athletes performing side shuffles with arm swings exercise near a hockey rink

Side shuffles with arm swings

(Aerobic)

Go to exercise

Two athletes performing single-leg hops exercise near a hockey rink

Single-leg hops

(Agility)

Go to exercise

Athlete performing walking lunges with rotations exercise near a hockey rink

Walking lunges with rotations

(Strength)

Go to exercise

Athlete performing skate jumps exercise near a hockey rink

Skate jumps

(Agility)

Go to exercise

Athlete performing static neck contractions near a hockey rink

Static neck contractions

(Neck control & endurance)

Go to exercise

Off-ice: Stationary

Perform one level of each exercise:

Athlete performing W-stretch with partner support

Level 1: W-stretch

(Strength)

Go to exercise

Athlete performing IYTW exercise in an ice hockey arena

Level 2: IYTW

(Strength)

Go to exercise

Athlete performing lateral lunge exercise in an ice hockey arena

Level 1: Lateral lunge

(Strength)

Go to exercise

Athlete performing 4-D lunge exercise in an ice hockey arena

Level 2: 4-D lunge

(Strength)

Go to exercise

Athlete performing airplane balance exercise in an ice hockey arena

Level 1: Airplane balance

(Balance)

Go to exercise

Athlete performing airplane balance with external hip rotation exercise in an ice hockey arena

Level 2: Airplane balance with hip external rotation

(Balance)

Go to exercise

Athlete performing a front plank exercise in an ice hockey arena

Level 1: Front plank

(Strength)

Go to exercise

Athlete performing front plank with arm lifts exercise

Level 2: Front plank with arm lifts

(Strength)

Go to exercise

Athlete performing a knee-supported side plank with torso rotation exercise in an ice hockey arena

Level 1: Side plank rotation & eye tracking (knee supported)

(Strength, Neck control & endurance)

Go to exercise

Athlete performing a side plank with torso rotation with feet stacked in an ice hockey arena

Level 2: Side plank rotation & eye tracking (foot supported)

(Strength, Neck control & endurance)

Go to exercise

Athlete performing incline push-ups

Level 1: Incline push-ups

(Strength)

Go to exercise

Athlete performing a standing partner push-up exercise in an ice hockey arena

Level 2: Partner-supported standing push-ups

(Strength)

Go to exercise

Athletes preforming nordic hamstring exercise

Level 1: Nordic hamstring

(Strength)

Go to exercise

Athletes preforming nordic hamstring exercise

Level 2: Nordic hamstring

(Strength)

Go to exercise

Athlete performing knee-supported copenhagen adductor exercise in an ice hockey arena

Level 1: Copenhagen hip adduction (Knee-supported)

(Strength)

Go to exercise

Athlete performing a foot-supported copenhagen adductor exercise in an ice hockey arena

Level 2: Copenhagen hip adduction (Foot-supported)

(Strength)

Go to exercise

Athlete taking off into a jump in an ice hockey arena

Level 1: Jumps - 2 foot takeoff to single-leg landing

(Agility)

Go to exercise

Athletes performing a jump with partner push exercise in an ice hockey arena

Level 2: Jumps - Partner push

(Agility)

Go to exercise

Athletes performing a partner stick wrestle exercise in an ice hockey arena

Level 1: Partner stick wrestle (2 legs)

(Balance)

Go to exercise

Athletes performing a single-leg partner stick wrestle exercise in an ice hockey arena

Level 2: Partner stick wrestle (1 leg)

(Balance)

Go to exercise

Athlete performing a quick feet reaction drill directed by their coach in an ice hockey arena

Level 1: Quick feet with reaction

(Agility)

Go to exercise

Athletes performing a partner mirroring exercise in an ice hockey arena

Level 2: Partner mirroring

(Agility)

Go to exercise

On-Ice

Perform one level of each exercise:

Ringette players performing partner bobbleheads in a ringette stance without a ring

Level 1: Partner bobbleheads

(Neck control & endurance)

Go to exercise

Ringette player stick handling in a ringette stance while partner provides light taps to the head

Level 2: Partner bobbleheads while stick handling

(Neck control & endurance)

Go to exercise

Ringette players facing each other performing head shakes for vestibulo-ocular reflex while maintaining their eyes fixed on their partner's jersey logo

Level 1: Partner VOR

(Neck control & endurance)

Go to exercise

Ringette players performing vestibulo-ocular reflex with stick handling exercise on a rink

Level 2: VOR while skating (forward or backward)

(Neck control & endurance)

Go to exercise

Ringette players performing partner shoulder skate exercise

Level 1: Partner shoulder skate

(Strength)

Go to exercise

Ringette players performing shoulder to shoulder skate with passing exercise on a rink

Level 2: Partner shoulder skate with passing

(Strength)

Go to exercise

Ringette player performing lunges on ice

Level 1: Lunges

(Strength)

Go to exercise

Ringette player performing lunges with rotation on ice

Level 2: Lunges with rotation

(Strength)

Go to exercise

Ringette players performing single-leg glides across a rink

Level 1: Single-leg glides

(Balance)

Go to exercise

Ringette players performing single-leg glides with passing

Level 2: Single-leg glides with passing

(Balance)

Go to exercise

Ringette players performing a reaction change of direction exercise, cutting into the same direction that the coach points to

Level 1: Reactive change of direction

(Agility)

Go to exercise

Ringette players performing a reaction change of direction exercise, cutting into the opposite direction that the coach points to

Level 2: Reactive change of direction (opposite direction)

(Agility)

Go to exercise

Ringette players performing a figure 8 passing drill on ice

Level 1: Figure 8 with pass

(Agility)

Go to exercise

Ringette players performing a figure 8 passing drill with a shoulder check on ice

Level 2: Figure 8 with pass and shoulder check

(Neck control & endurance, Agility)

Go to exercise

Ringette players performing a 3-player weave drill on-ice

3-person weave with shooting (or similar drill)

(Agility)

Go to exercise

Ringette players performing a zig-zag horseshoe drill on ice

Zig-zag horseshoe with shooting (or similar drill)

(Agility)

Go to exercise