Duke Lacrosse Dynamic Warm-up | STACK

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

FROM AROUND THE WEB

• 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
More Cool Stuff You'll Like

What's in a National Letter of Intent?

Recruiting is an exciting aspect of a high school athlete's career, and the light at the end of the tunnel is often when an athlete signs a National...

14-Year-Old Quarterback Verbally Commits to LSU

College Admission Tips for Ivy League and Division III

NCAA Recruiting Rules: Baseball

Exercise of the Week: Roll Over Stomps to Floor

Volleyball Recruiting: Searching for More Than Talent

4 Common College Recruiting Myths Debunked

College Recruiting FAQ: How Does National Signing Day Work?

Attack the Goal Like Paul Rabil

3 Ways to Trust Your Gut During the College Recruiting Process

College Recruiting FAQ: Early Action vs. Early Decision

College Football Recruits: 5 Strategies to Get Noticed

Tennis Recruiting: Official vs. Unofficial Visits

5 Essential Steps for College Recruits

Recruiting Tips for High School Soccer Players

Basketball Recruits: What You Should Do in November

Combatting the Early Commitment Epidemic in Women

Paul Rabil's Tips for Better Shooting Accuracy

Tennis Recruiting: Making a Decision

Featured STACKlete: Reagan Rogers

Understanding the NCAA Eligibility Center

Basketball Recruiting: It's Never Too Late

The Best (and Worst) Part of Choosing a School

Tips to Improve Your Chances of Landing a Basketball Scholarship

The Tennis College Recruiting Summer Checklist

Practical Recruiting Tips for High School Athletes

3 Ways to Climb the Recruiting Ladder

7 Bad Behaviors That Will Help You Play College Sports

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

How a Bad Game Affects Your Recruiting Status

Prepare Early for the College Recruiting Process

One Thing All Outstanding High School Senior Athletes Must Do

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

Why You Should Consider Post-Grad Prep School for Football

How to Get Yourself on the College Golf Team

Demystifying the College Athletic Recruiting Process

Tennis Recruiting: 6 Tips for Getting Attention from Colleges

Boost Your Academics: 4 Tips for High School Athletes

What the New SAT Means for Student-Athletes

New NCAA Rules on Junior College Football Recruiting Explained

Paul Rabil: Refining Perfection

Why You Should Play Small-School Sports

Do Athletes Make Better Students?