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by Staff Writer / Los Angeles Kings
Hello and welcome to first installment of the Kings Performance Tip of the Month. Here you will learn a few of the necessary training exercises, stretches, and workouts that make our athletes the best in the NHL.


One of the most important aspects of a training session is a proper warm up. Just stretching is not the right way to warm up. We incorporate a dynamic warm up before every practice to ensure that our athletes are properly ready to perform at peak levels and intensity either before dry land or on ice practice. The dynamic warm up will consist of exercise and drills that work to increase your body’s core temperature, increase flexibility, increase the fluids in your joints and tendons to help decrease friction and increase nerve activity within the muscles (CNS). We will talk on a later date about the role that the CNS plays in peak performance.

The warm up can be performed on any surface but I recommend a softer surface like rubberized track, sport turf or grass. The distance I recommend to start with is 30 yards.

All you need are three cones. Place one at the starting point, one at the half way (15 yards) and one at the end point.

The tempo is a low to moderate pace. Remember it’s a warm-up.

Here a few exercises to start with. Be creative in adding some warm up exercises that are sport specific. If needed, stretch afterwards. After your workout always get a cool down jog and stretch.

Alternate Sprinters Jog W/ skipping Video
Straight Leg Toe Touch Video
Skipping Forward w/ arm swinging across body
Side Skipping w/ arm circles
Skipping backwards (toe up - thigh up)
Build Up -Acceleration
Rear Kicks
Knee to chest stretch 15yd - Switch Smell Toes
Build Up -Acceleration
Walking Lunges @ 15yd jog out
1-2-3 one leg balance
1-2-3 toe touch (hamstring)
Build Up -Acceleration

Have a great workout and remember train smart.
Chad Smith CSCS

About Chad Smith
Chad Smith is in his first season as Strength and Conditioning Coach. He was appointed to the position on June 5, 2007.

Smith brings to the Kings a strong and varied background as both a strength and conditioning coach and as a world-class athlete. He graduated from the University of Tennessee where he was a top track and field athlete. He was a decathlete for more than 10 years and was a force on the World and the US circuit. His dedication to the sport was recognized by being ranked No. 2 in the US and No. 16 in the world.

Smith – who also was a member of the US’s Men World Championship bobsled team and played college football at Ferris State -- has been exposed to a wide variety of training protocols through his experiences. Most recently, he was training many college and pro athletes, helping them to get both stronger and faster, with excellent results.

Chad, 33 (1/9/74), lives in Manhattan Beach.

Disclaimer: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program The advice presented are in no way intended as a substitute for medical consultation, the instructor disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

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