Duke Lacrosse Dynamic Warm-up

October 1, 2008 | Featured in the October 2008 Issue

Must See Lacrosse Videos

 

No need to attend yoga classes with your girlfriend to achieve functional athletic flexibility. Randall Dorvin, lacrosse strength and conditioning coach at Duke University, recommends regularly performing basic stretches to stay limber.

“I advocate a dynamic warm-up that takes the body through a full range of motion in a slow, controlled manner,” Dorvin says. “This creates joint fluidity so our players can move violently in a coordinated manner on the field.”

Here, Dorvin explains three dynamic warm-up phases used by the 2007 National finalist Blue Devils before practice and games.

Phase 1: Full-body warm-up

• Toe walks
• Heel walks
• Walk on outsides of feet
• Walk on insides of feet

Sets/Distance: 1x20 yards for each drill; no rest time between exercises

Coaching Points: When walking on heels, keep toes pointed up // Maintain balance and avoid wobbling // Walk barefoot if shoes hinder your movements

Benefits: Every step strengthens and stretches all muscles that surround the foot

Phase 2: Gaining full range of motion

• Forward lunges
• Backward lunges
• Side Lunges

– Face right sideline
– Step left into lunge with left foot
– Collapse trailing leg; pop back up
– Pivot 180 degrees
– Step with right foot into lunge; pop up and repeat

Sets/Reps/Distance: Perform 1x8, each direction, over 20 yards

Coaching Points: Use slow, elongated lunges // Take a solid step, then slowly sink hips until back knee hits ground // Maintain upright posture

Benefits: Stretches hips, groins, abductors and adductors

Phase 3: Tempo with “single fast leg”

• Perform while jogging lightly for 20 yards
• Every time right foot hits ground, pop right heel back up and swing right elbow back into sprint mechanics position for quick second. Keep left side of body relaxed entire time
• Perform over 20 yards; switch to left side

Coaching Points: Close distance between calves and hamstrings // Keep knee and toe up // Keep torso erect and in comfortable posture // Don’t use “choo-choo” train arm motion

Related Exercises

Phase 2: Gaining full range of motion
Phase 3: Tempo with “single fast leg” Phase 1: Full-body warm-up
Topics: WARM-UP | LACROSSE
Must See
Dwyane Wade Leads by Example
Views: 6,514,069
How to Perform the Euro Step With Iman Shumpert
Views: 84,895
Dashon Goldson: "You Just Gotta Have Heart"
Views: 4,811,110

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

Demystifying the College Athletic Recruiting Process

How to Demystify the College Athletic Recruiting Process In order to pursue their dreams of playing at the college level, I am constantly approached by...

The 50 Best Colleges for Female Athletes

The 50 Best Colleges for Athletes

14-Year-Old Quarterback Verbally Commits to LSU

Why You Should Play Small-School Sports

Volleyball Recruiting: Why Hasn't the Coach Called Me?

The Best Women's College Basketball Programs

The Best (and Worst) Part of Choosing a School

College Baseball Recruiting: How to Control Your Own Destiny

The Best Men's College Basketball Programs

5 Essential Steps for College Recruits

Why You Should Consider Post-Grad Prep School for Football

What is a Parent's Role in Recruiting?

Volleyball Recruiting: Searching for More Than Talent

College Football Recruits: 5 Strategies to Get Noticed

How a Bad Game Affects Your Recruiting Status

Recruiting: You Need to Score, But Your Coach Won't Let You?

Basketball Recruiting: It's Never Too Late

Tennis Recruiting: Making a Decision

The 50 Best Colleges for Male Athletes

What the New SAT Means for Student-Athletes

New NCAA Rules on Junior College Football Recruiting Explained

College Recruiting FAQ: Early Action vs. Early Decision

College Recruiting FAQ: How Does National Signing Day Work?

Prepare Early for the College Recruiting Process

Featured STACKlete: Reagan Rogers

7 Bad Behaviors That Will Help You Play College Sports

How to Create a Recruiting Video That Coaches Will Watch

Combatting the Early Commitment Epidemic in Women

3 Ways to Trust Your Gut During the College Recruiting Process

STACK Recruiting Guide 2014: Victor Cruz and the 'It' Factor

The 50 Best D-II and D-III Colleges for Athletes

College Recruiting Evaluations: A Different Perspective

3 Ways to Climb the Recruiting Ladder

Meet the A to Z Basketball Insiders

4 Key Steps When Contacting College Coaches

Do Athletes Make Better Students?

Basketball Recruits: What You Should Do in November

The Best College Football Programs

The Tennis College Recruiting Summer Checklist

3 Tips for Writing a Strong College Recruiting Mission Statement

5 Things to Know About Football Recruiting