Dynamic Warmup: A Look at Phase One of LaxFit

 This article appears in the December edition of US Lacrosse Magazine. Join US Lacrosse today to start your subscription.

Static stretching has gone the way of the dinosaur, as research has increasingly shown the performance and injury prevention benefits of a dynamic warmup. Phase one of LaxFit features these exercises, including this reference guide for coaches. Incorporate these at the start of practices and before games.


1. Set up cones 10-15 yards from the sideline.

2. Assign athletes in lines of three.

3. After performing the dynamic stretch for 10-15 yards, jog back to the sideline.

4. Repeat for all 10 exercises.

5. The full dynamic warmup should require 5-7 minutes.


1. Walking Knee to Chest
hamstrings, hip extensors

2. Lunge
hip flexors


3. Walking Quad Stretch
quadriceps, hip flexors

4. Frankenstein Walks


5. Elbow to Opposite Knee
core/trunk, postural control

6. Over-the-Gate (Hip Opener)
hip rotators and groin

7. Shuffle and Arm Swing
heart rate, later movement

8. Backpedal
proprioception, coordination/postural control, hamstrings/glutes/quads

9. Carioca
heart rate, rotation



10. Knee High to Stride
power, increase heart rate

Perform, Protect and Prevent

US Lacrosse announced Oct. 15 the launch of LaxFit, a standardized and comprehensive exercise and strengthening program meant to boost performance, reduce high-risk lacrosse injuries and promote healthy long-term athlete development.

Developed in consultation with medical experts at MedStar Health, the five-phase program addresses different muscle groups and body areas for lacrosse athletes. The initial rollout featured in Phase 1, focusing on lower extremities — including ankles, knees, legs and hips. All five phases will be available within the next 18-24 months.

1. Lower Extremities
2. Hips, Lower back, Spine
3. Shoulder Girdle
4. Head, Neck, Upper Back
5. Return to Play Protocol

The online course is free for US Lacrosse members. Non-members can access the training materials for $50. The first component, featuring exercises to prevent lower extremity injuries, is available now.

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