The Importance of Proper Warm-Up, Flexibility and Injury Prevention

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The Importance of Proper Warm-Up, Flexibility and Injury Prevention - © 2008

By: Jim Marinoff
Strength and Conditioning Coach for Bandits Goalie School
Personalized Fitness Caching (PFC)

**Please direct any questions or comments to: James@crossfitpfc.com



There are four important elements in a sound strength and conditioning program, which include cardiovascular endurance, weight training, proper nutrition and the often-neglected flexibility training.

Flexibility is important for all sports. It is especially important for the position of goaltending. The position of goaltending is very unique because you will often find yourself in some awkward positions in the blink of an eye only to find yourself in a completely different position a second later. It’s safe to say that goaltending is very demanding on the joints, tendons and muscles of the human body. If flexibility training is not taken seriously, injuries will happen.

Flexibility Training is important because:

1.) Allows for greater range of motion in the joints
2.) Reduces muscle soreness
3.) Allows for time to visualize and focus the mind
4.) Greatly reduces the risk of injury
5.) Prevents the build up of lactic acid
6.) Produces faster more forceful muscle contractions
7.) Increases metabolic rate so oxygen is delivered more quickly

Some athletes are more flexible than others. As with muscle strength and cardiovascular endurance flexibility will improve with regular training.

Always warm up for 8-10 minutes before stretching. A good warm up would be a light jog, bike ride or elliptical machine. When stretching try and hold each stretch for 15-20 seconds, hold the stretch and avoid bouncing, remember to not hold your breath and never push yourself to the point of pain.

Methods of Stretching:

1.) Ballistic - Not recommended. Involves bouncing into a stretch.

2.) Static - This method is recommended and most common. Involves holding, breathing, and relaxing during a stretch and is performed alone.

3.) PNF (Proprioceptive Neuromuscular Facilitation)- Also recommended. Takes advantage of the body’s natural response to contract muscle. A partner is required.

Many younger athletes don’t take flexibility as seriously as they should until they get injured and spend a month rehabbing a pulled hamstring or herniated disk Remember that once an area of the body is injured it will never be 100% again. If you have good training habits you will avoid many unnecessary injuries during your career. Strive to make warm up and flexibility training part of each and every workout session. Ideally 20 - 30 minutes should be spent before every session warming up and stretching.

To learn more about Bandits, go to: Bandits Goalie Camp - Learn to Rob the Shooters Blind!