Lacrosse is a highly competitive game that utilizes every muscle and body part to perform. As the fastest game on two feet, lacrosse requires great mobility and agility from players to do various dodging, turning, and transition movements. That’s why lacrosse stretches and regular warmup are hugely important for lacrosse players.
As a someone who didn’t take stretching seriously in the early years of my career, I couldn’t recommend stretching enough. It helps improve your range of motion and flexibility. Especially as a lacrosse athlete, it’s important to make time for stretching and mobility work. These activities help improve the range of motion, prevent injuries, and speed up recovery.
After consulting with my former coaches and teammates, I compiled the best lacrosse stretches that you should be doing either before or after practices and games. I know it’s not the most exciting part of training, but trust me – your body will thank you later!
In this blog post, we will run through four of the best lacrosse stretches for lacrosse players. So grab a foam roller or lacrosse ball, and let’s get started!
Read also: Best solo lacrosse practices you should do
Exercise 1: Lizard Lunge
The lizard lunge is a great exercise for loosening muscles around the hips and glutes. To make the lizard lunge, start in a low Lunge position with both hands on the ground. Slowly walk your hands forward from here until they’re in front of your Leadfoot. Next lower the Elbow down to knee level, then hold this newfound stability by tightening your abdominal wall muscles. Hold this position for 30-60 seconds, then repeat on the other side.
The lizard lunge is an excellent way to improve hip and glute flexibility. It can be challenging to hold the position for 30-60 seconds, but it’s worth it! You’ll notice a big difference in your flexibility after doing this exercise a few times.
Exercise 2: Reclined Twist
The reclined twist is an excellent way to stretch the lower back, obliques, and hips. To do the reclined twist, start by lying flat on your back with both legs extended straight out in front of you. Next, bring your right knee up to your chest, then place your left hand on your right knee and your right hand behind your head. From here, gently twist your torso to the right while keeping both shoulders glued to the ground. Hold this position for 30-60 seconds, then repeat on the other side.
This stretch is beneficial because it helps elongate the spine and improve flexibility in the lower back and hips. It also helps to tone the obliques and abdominal muscles. If you suffer from lower back pain, this stretch can help provide relief. Be sure to keep your shoulders down and avoid crunching up your spine as you twist.
Exercise 3: Wide-legged Forward Fold
The wide-legged forward fold is a great exercise for stretching out the hamstrings, adductors (inner thighs), hips, and lower back all at once!
To do the exercise, start by standing up straight with feet about 3 feet apart. Next, hinge at the hip joint and reach down towards the ground with both hands until you feel a good stretch in the hamstrings. If you can’t touch the ground, don’t worry—just go as far as you can without rounding in the lower back. Hold this position for 30-60 seconds, then repeat.
This exercise is a great way to improve flexibility and stretch out tight muscles. It’s especially beneficial for runners and athletes who need to lengthen their hamstrings and hip flexors. However, it’s important to be careful not to overdo it—start slowly and work your way up to longer hold times.
Pigeon pose is one of the most popular yoga stretches—for a good reason! This exercise helps stretch out tight hips while lengthening the quadriceps and outer thighs. To do pigeon pose, start in a low Lunge position with your Lead leg bent at 90 degrees and your Back leg extended straight behind you with toes pointing down towards the ground.
Next, slide your Lead leg forward until your shin is parallel with your mat, then lower your hips down towards the floor—resting on either forearms or elbows (whatever feels more comfortable). Hold this position for 30-60 seconds, then repeat on the other side.
A pigeon pose is a great way to stretch out your hips and thighs. It can be a bit challenging to hold at first, but with practice, you’ll be able to hold the pose for longer periods of time. Make sure to focus on keeping your hips parallel to the ground, and if you find the stretch to be too intense, you can always lower your chest down to the floor.
There you have it—four of our favorite and best lacrosse stretches every player should regularly do!
Remember, it’s important to warm up before practices and games by also doing some light cardio and dynamic stretching (like leg swings and arm circles) to get loose. After practices and games, take some time to cool down with static stretches like these four exercises listed above—your body will thank you!
These are just four of the many different stretching exercises out there – but they’re a great place to start if you’re looking to improve your flexibility and range of motion as a lacrosse player.
Add these exercises into your pre-game warm-up routine today and see how much better you’ll feel out on the field!