Lacrosse Stretching & Flexibility

Lacrosse Stretching & Flexibility

This page focuses on stretching & flexibility exercises for lacrosse. Athletes need to stretch in order to improve their overall flexibility and to reduce the potential for injuries (i.e. pulled hamstrings).

All muscle groups should be covered and stretching routines should include dynamic and static stretches. Due to the running and dodging in lacrosse, players must put a lot of emphasis on their calves, hamstrings, groins, etc. Shooters should also give extra attention to their shoulders, arms, chest, torso, etc.

Increased flexibility and range of motion can also help lacrosse players to have potentially a harder shot (i.e. they can bring their arms back further, twist their torso better, etc.) and improved agility.

All stretches and exercises should be supervised by a trained lacrosse or fitness instructor in order to prevent injuries and to ensure the proper technique is utilized.

Examples of Dynamic Lacrosse Stretches

  • Ankle Bounces
  • Arm Circles or Arm Rotation
  • Backward Running
  • Backward Walking
  • Butt Kicks
  • Carioca or Karaoke Runs
  • Cross Body Arm Swings or Cross Chest Arm Swings
  • High Knees
  • Frankenstein Stretch or Frankenstein Walk
  • Hip Rotation or Hip Circles
  • Lateral Jumps
  • Lateral Leg Swings or Side Leg Swings
  • Leg Swings
  • Multi-Planar Lunges
  • Power Skips
  • Standing Hip Circles
  • Toy Soldier Stretch
  • Torso Twists or Trunk Rotation
  • Walking Knee Hugs
  • Walking Lunge
  • Walking Lunge Twists

Examples of Dynamic Stretches

Example of Dynamic Stretches used in Lacrosse

Examples of Static Stretches

Achilles Tendon Stretches

  • Heel Drop Stretch
  • Runner's Calf Stretch - Also known as Sprinter's Calf Stretch, Push-Up Calf Stretch, etc.
  • Seated Toe Touches - Also known as Sitting Toe Touches.
  • Soleus Stretch
  • Stair Stretch
  • Standing Calf Stretch with Wall
  • Towel Foot Stretch

Calf Stretches

  • Foot on Wall Calf Stretch
  • Heel Drop Stretch
  • Runner's Calf Stretch - Also known as Sprinter's Calf Stretch, Push-Up Calf Stretch, etc.
  • Soleus Stretch
  • Stair Stretch
  • Standing Calf Stretch with Wall
  • Standing Gastroc Stretch - Also known as Standing Gastrocnemius Stretch, Standing Foot Pull Stretch, etc.
  • Towel Foot Stretch

Example of a Stretching Routine

Reference Sources

  1. Stretching information kindly provided by Black Belt Wiki - http://www.blackbeltwiki.com/stretching