
Every lacrosse player should commit to performing a dynamic warm-up with as much conviction as they would when approaching a workout. You can’t go through the motions or jog around the field and expect to reap the full benefits of a proper warm-up.
The process starts with low-intensity exercises that elevate your body temperature and heart rate. The difficulty and intensity of the exercises gradually increase to activate your muscles and increase your range of motion. To finish the warm-up, you perform drills at or near max effort so your body is ready for the speed of a game or the intensity of a practice. “Before a practice or game, the warm-up needs to include a movement that is 100% effort,” Christensen says.
Along with the Duke performance, sports medicine and coaching staffs, Christensen developed the following 13-exercise dynamic warm-up, which includes general activation and mobility work along with drills specific to the movements and demands of lacrosse. He says, “Something we do beyond a normal dynamic warm-up is to include acceleration, deceleration and lateral movement.”
Perform this before a workout individually or before a practice or game as a team. If you consistently make this a part of your routine, your game performance will immediately improve, and you will become a better and more durable athlete.
Duke Lacrosse Warm-Up
- Stride – 2×40-60 yards
- Stride – 2×30 yards (increase speed over last 10 yards)
- Walking Knee Hugs – 1×10 yards
- Toy Soldier Skip – 1×10 yards
- Lunging Bottoms-Up – 1×10 yards
- Lateral Lunge – 1×10 yards each side
- Spiderman – 1×10 yards
- Inchworm – 1×10 yards
- Carioca with Big Turns – 1×10 yards each direction
- Backward Run – 1×15 yards
- Shuffle and Sprint – 1×15 yards each direction (Shuffle 5 yards, Sprint 10 yards
- Sprint and Shuffle – 1×15 yards each direction (Sprint 10 yards, Shuffle 5 yards)
- Build-Ups – 2×30 yards (80% for 10 yards, 90% for 10 yards, 100% for 10 yards)
To learn more about the program and get custom lacrosse workouts created by elite experts, go to BridgeAthletic.com.
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Every lacrosse player should commit to performing a dynamic warm-up with as much conviction as they would when approaching a workout. You can’t go through the motions or jog around the field and expect to reap the full benefits of a proper warm-up.
The process starts with low-intensity exercises that elevate your body temperature and heart rate. The difficulty and intensity of the exercises gradually increase to activate your muscles and increase your range of motion. To finish the warm-up, you perform drills at or near max effort so your body is ready for the speed of a game or the intensity of a practice. “Before a practice or game, the warm-up needs to include a movement that is 100% effort,” Christensen says.
Along with the Duke performance, sports medicine and coaching staffs, Christensen developed the following 13-exercise dynamic warm-up, which includes general activation and mobility work along with drills specific to the movements and demands of lacrosse. He says, “Something we do beyond a normal dynamic warm-up is to include acceleration, deceleration and lateral movement.”
Perform this before a workout individually or before a practice or game as a team. If you consistently make this a part of your routine, your game performance will immediately improve, and you will become a better and more durable athlete.
Duke Lacrosse Warm-Up
- Stride – 2×40-60 yards
- Stride – 2×30 yards (increase speed over last 10 yards)
- Walking Knee Hugs – 1×10 yards
- Toy Soldier Skip – 1×10 yards
- Lunging Bottoms-Up – 1×10 yards
- Lateral Lunge – 1×10 yards each side
- Spiderman – 1×10 yards
- Inchworm – 1×10 yards
- Carioca with Big Turns – 1×10 yards each direction
- Backward Run – 1×15 yards
- Shuffle and Sprint – 1×15 yards each direction (Shuffle 5 yards, Sprint 10 yards
- Sprint and Shuffle – 1×15 yards each direction (Sprint 10 yards, Shuffle 5 yards)
- Build-Ups – 2×30 yards (80% for 10 yards, 90% for 10 yards, 100% for 10 yards)
To learn more about the program and get custom lacrosse workouts created by elite experts, go to BridgeAthletic.com.