| Warmups - Resisted Stretches |
| By: Tom Howley
Originally Published in: Complete Conditioning for Lacrosse Provided by: Human Kinetics Purpose This exercise stretches the hamstrings and glutes. Hip mobility is essential for engaging in lacrosse-specific movement patterns. Setup Lie face up and place a band, strap, or towel under the sole of the working foot. Slightly bend the working knee. Straighten or slightly flex the opposite knee. Procedure • Pull the foot back toward the torso, allowing the hip joint to reach 90 degrees (figure 3.37). Repeat on the opposite side. • Hold each stretch for 15 to 30 seconds.
RESISTED GROIN STRETCH Purpose This exercise isolates mobility in the hips while maintaining core stability. It also improves range of motion in the groin, which is important for all lacrosse players, especially in defensive shuffles and slides. Setup Lie on the back and place a band, strap, or towel under the sole of the working foot. Bring the foot out to the side just past the shoulder. Flex the opposite knee 90 degrees and place the shoulder blades flat on the floor. Procedure • With the hand on the side of the working leg, pull the band or strap up over the shoulder, stretching the groin (figure 3.38). • Repeat on the opposite side. • Hold each stretch for 15 to 30 seconds.
FIGURE FOUR Purpose This exercise stretches the posterior leg muscles and promotes greater mobility in the iliotibial band, glutes, and hamstrings. Setup Lie on the back with one leg bent 90 degrees and the opposite ankle crossed over it, resting the outside of the ankle on the knee. Wrap a resistance band, strap or towel around the working foot. Procedure • With the hand closest to the working knee, gently pull the outside of the knee toward the shoulder. • With the opposite hand, grasp the band and pull it toward the shoulder until the stretch is felt in the glutes and hips (figure 3.39). • Repeat on both sides. • Hold each stretch for 15 to 30 seconds.
RESISTED HIP STRETCH Purpose This exercise lengthens the abductor muscles and stretches the low back. For hip and back health, lacrosse players must include movements that address these muscle groups after every workout, practice, or game. Setup Lie flat on the back and hold a band, strap, or towel under the working foot. Keep the opposite leg as straight as possible. Procedure • Holding the band, strap, or towel in the hand opposite the working leg, cross the foot over the torso, pulling the foot as close to shoulder height as possible (figure 3.40). • If possible, keep the shoulder blades in contact with the floor. • Repeat on both sides. • Hold each stretch for 15 to 30 seconds.
RESISTED LYING QUAD STRETCH Purpose This exercise adds range of motion to the hip flexors and lower abs. After an intense game or workout, the quads and hip flexors may be especially tight. This movement will help release the tightness and soreness and prepare the athlete for the next event. Setup Lying facedown or on the side, place a band or strap on top of the foot (like shoelaces) and bring the strap over the shoulder. Procedure • Gently pull the strap upward so that the working knee and thigh slightly lift off the floor (figure 3.41). • Maintain knee and foot alignment at all times and, if possible, keep the opposite knee on the floor. • Repeat on the opposite side. • Hold each stretch for 15 to 30 seconds.
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Warmups – Resisted Stretches
