Dynamic Warm-Up Routine for Lacrosse and Agility

warm up

Nov 28

A proper warm-up is essential before any athletic activity, especially in sports like lacrosse, where quick movements, sprints, and agility are key. Whether you're gearing up for a lacrosse game or training to improve your speed and agility, here is a comprehensive dynamic warm-up routine to get you prepared, enhance your performance, and prevent injuries.

1. Slide Step Drill

Start by setting up cones about 12–15 yards apart for your first set, and then place two additional cones about 20–25 yards away. This will be the area for your dynamic exercises. Begin with the Slide Step Drill, where you focus on sliding side-to-side, moving to the right and then to the left. This drill targets the groin and hamstrings, which are vital muscles for stabilizing your body and aiding acceleration. Keep moving back and forth without pausing to elevate your heart rate and activate your lower body muscles.

2. Swinging RDL (Romanian Deadlift)

Next, move into the Swinging RDL, which is great for hamstring flexibility and balance. Keep your chest tall and back flat while swinging your leg forward and back, focusing on driving your heel in a straight line across your body. This motion will stretch the hamstrings while engaging your core and helping you develop stability for agility movements.

3. Hurdle Walks

For the third drill, perform Hurdle Walks, focusing on opening the hips and improving flexibility. Keep your hips square and swing your leg in a wide circle to open up the hip joint. This will improve your hip flexibility, crucial for explosive movements and agility. Move forward through the hurdles, and then walk backward with the same focus on controlled movement.

4. Plank Walk-Outs

Now, work on loosening the glutes, hamstrings, and lower back with Plank Walk-Outs. Begin in a standing position, bend over and touch your toes, then walk your hands out to a plank position. Hold for a moment, then walk your feet back towards your hands. This exercise not only stretches the lower body but also engages your core for stability.

5. Extended Lunges with Reach

Move into Extended Lunges with Reach, where you lunge forward and reach your arms back as you extend your torso. This exercise stretches the hip flexors, quads, and hamstrings while also engaging the core and improving stability. Ensure that your knee stays behind your toes to protect your joints, and aim to reach as far back as possible with your arms for a deeper stretch.

6. Step Quad Stretch

As you approach the end of the warm-up, focus on loosening your quads with the Step Quad Stretch. Stand on one foot, grab your opposite ankle, and raise it towards your glutes while extending upward onto your tiptoe. This will provide a deep stretch in the quadriceps while also engaging your hip flexors. The tiptoe position helps to further stretch the hip flexors and improve overall flexibility.

7. Speed Skater Drill

Now, move into the Speed Skater Drill. This dynamic lateral movement drill improves agility and explosiveness. Jump from side to side as explosively as possible, aiming to land softly and quickly explode in the opposite direction. This exercise will activate your glutes and hip muscles, which are essential for making quick cuts and driving speed.

8. Resisted Long Jumps

Next, add some resistance with Resisted Long Jumps. With bands around your legs, squat down to get a solid base and then jump forward explosively. Use your arms in a circular motion to gain more momentum and power. This drill helps develop explosive leg power and strength, which is vital for both sprints and agility.

9. Dynamic Sprints

Now it’s time to increase speed with Dynamic Sprints. Using the K-Bands for resistance, sprint forward through the first set of cones, focusing on driving your knees high and maintaining good form. This exercise will target your hip flexors and help improve your linear speed, which is crucial in lacrosse and other sports requiring quick direction changes.

10. Back Pedal Sprint

Switch gears with the Back Pedal Sprint, where you sprint backward in a controlled manner while keeping your chest forward. Focus on arm movement and staying balanced as you quickly change directions. This exercise helps with coordination and agility while mimicking the need to quickly retreat during a game.

11. Drop and Drive

Finally, complete your warm-up with the Drop and Drive drill. Start with a back pedal and then drop into a sprinting position, focusing on the explosive power of your legs. This exercise replicates the quick movements necessary during game situations, such as when you need to accelerate quickly after a turnover. Focus on driving your knees and maintaining a balanced and powerful form throughout the drill.

Additional Tips:

Perform each exercise with control: It’s important not to rush through these drills. Focus on proper form, as this will help activate the right muscles and reduce the risk of injury.
Pace yourself: Keep your heart rate elevated but maintain a pace that is sustainable. These drills should get progressively more intense as you go.
Consistency is key: Repetition of these dynamic stretches and drills will improve your flexibility, agility, and explosiveness over time, so make them part of your routine before every workout or game.

Conclusion

This dynamic warm-up routine, featuring exercises like the World’s Greatest Stretch, Backward Open Hip Lunges, and Sweep to Straight Leg Kicks, is designed to prepare your body for high-intensity sports like lacrosse. Each movement focuses on improving your flexibility, strength, and explosiveness, ensuring that you're ready for anything the game throws your way. Remember to incorporate these stretches into your pre-game or training routine to enhance your performance and reduce the risk of injury.