Flexibility is a key component to performing well in lacrosse. The ability to move quickly and without restriction allows players to make explosive movements and avoid injury. Whether you need to improve your range of motion for dodging, shooting, or just keeping up with the pace of the game, there are several ways to improve your flexibility for lacrosse.
In this article, we’ll dive into the importance of flexibility in lacrosse and explore the best ways to increase your range of motion. We’ll cover six sub-questions, each aimed at helping you become more limber and mobile on and off the field.
What is flexibility and why is it important in lacrosse?
Flexibility is the ability of your muscles and joints to move through a full range of motion. In lacrosse, players need to be able to move quickly in multiple directions, making agility and flexibility essential skills to master. Without adequate flexibility, players risk injury and may find themselves at a disadvantage on the field.
What stretches should I do to improve flexibility for lacrosse?
There are several types of stretches that can be incorporated into a warm-up routine to improve flexibility for lacrosse. Some of the best stretches include:
– Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your legs straight. Hold for 20-30 seconds and repeat.
– Quadricep stretch: Stand with your feet shoulder-width apart and bend one knee, bringing your heel up towards your buttocks. Hold onto your ankle and pull your heel closer to your buttocks. Hold for 20-30 seconds and repeat on the other side.
– Calf stretch: Stand facing a wall, lean forward and place your hands against the wall. Step one foot back and press the heel of that foot into the ground. Hold for 20-30 seconds and repeat on the other side.
– Hip flexor stretch: Kneel on the ground with one foot in front of you, bent at a 90-degree angle. Push your hips forward and stretch your back leg out behind you. Hold for 20-30 seconds and repeat on the other side.
Should I do static or dynamic stretches before a lacrosse game?
Both static and dynamic stretches are important for improving flexibility, but the type of stretch you do before a game depends on your goals. Static stretching involves holding a stretch for an extended period, while dynamic stretching involves actively moving through a range of motion.
Before a lacrosse game, it’s best to incorporate both types of stretches. Static stretches help to lengthen muscles and improve range of motion, while dynamic stretches help to warm up the body and activate muscles that will be used during the game.
How can yoga improve flexibility for lacrosse?
Yoga is a great way to improve flexibility and can benefit players of all skill levels. Yoga poses help to stretch muscles and increase range of motion, while also improving balance and body control.
Some of the best yoga poses for improving flexibility for lacrosse include:
– Downward dog: Start on your hands and knees, with your hands shoulder-width apart and your feet hip-width apart. Lift your hips up and back, so your body forms an upside-down V shape. Hold for 30-60 seconds.
– Pigeon pose: Start on all fours and bring your right knee forward, placing it behind your right hand. Stretch your left leg out behind you and rest on your forearms. Hold for 30-60 seconds and repeat on the other side.
– Warrior II: Start in a lunge position, with your right foot forward and left foot back. Turn your left foot out at a 90-degree angle and bring your arms up to shoulder height. Hold for 30-60 seconds and repeat on the other side.
How can foam rolling help improve flexibility for lacrosse?
Foam rolling is a form of self-myofascial release that can help to improve flexibility and reduce muscle soreness. By using a foam roller to apply pressure to specific areas of the body, players can target tight muscles and break up adhesions.
Some of the best foam rolling exercises for improving flexibility for lacrosse include:
– IT band roll: Lie on your side and place the foam roller just below your hip. Roll down towards your knee and then back up. Repeat on the other side.
– Quad roll: Lie facedown and place the foam roller under your thighs. Roll up towards your hips and then back down. Repeat for 1-2 minutes.
– Back roll: Sit on the foam roller with it placed on your lower back. Lean back and roll up and down along your spine. Repeat for 1-2 minutes.
How often should I stretch to improve flexibility for lacrosse?
To see improvements in flexibility, it’s important to stretch regularly. Aim to incorporate stretching into your warm-up routine before each practice or game and make time for longer stretching sessions at least two to three times per week.
Stretching for just a few minutes each day can make a big difference over time, so even if you’re short on time, try to fit in some simple stretching exercises whenever you can.
In conclusion, flexibility is a key component to performing well in lacrosse. By incorporating stretching, yoga, and foam rolling into your training routine, you can improve your range of motion and reduce the risk of injury on the field. Remember to warm up before each practice or game and make stretching a regular part of your fitness regimen to see the best results.