US Lacrosse recommends using a therapy resistance band to assist in the exercises.
“Not only is the athlete at less risk
of injury, but they will also perform better on the field,” said Dr. Bruce Griffin, director of the Center for Sport Science at US Lacrosse. Mark Mozier, a high school and club girls’ lacrosse coach in Annapolis, Md., as well as the president of the Chesapeake Chapter of US Lacrosse, noticed the benefits of LaxPrep.
“I’m noticing girls who have been doing the exercises with the bands who are quicker and faster,” he said. “I’m definitely convinced.” Spotty Robins, the varsity boys’ lacrosse coach at Woodberry Forest (Va.) School, hopes LaxPrep will keep his players on the field and out of the training room.
“I tore an ACL and I know firsthand
the physical and emotional challenges of reconstructive surgery followed by months of rehabilitation,” Robins said. “I am more than happy to spend a few minutes a couple days a week to decrease the likelihood one of my players will suffer an injury.” USL
SPORT SCIENCE
LaxPrep 3 workouts to
reduce your ACL risk
LaxPrep features 26 exercises spread out over three phases of 3-6 weeks. Incorporating these into your lacrosse-training regimen will reduce the likelihood of ACL injuries derailing your season.
PHASE 1, EXERCISE 3 CLAMSHELLS
• Lie down on your side with a resistance band around your mid- calf region.
• Keep your feet together and open your legs by lifting your top knee.
• Lower your knee slowly back down toward your resting leg.
• Perform on one side for 30 seconds. Repeat on the other side for 30 seconds.
PHASE 2, EXERCISE 8 SIDE-TO-SIDE, SINGLE-LEG HOP
• Stand on one leg with a slight bend in your knee.
• Hop laterally over your stick, about 12 inches above the ground.
• Land softly on the same leg.
• Pause, then jump back over the stick.
• Continue for 30 seconds. Repeat on the opposite leg for 30 seconds.
PHASE 3, EXERCISE 9 TUCK JUMPS
• Stand with feet shoulder width apart.
• Squat down and jump straight up in the air, lifting both knees toward your chest.
• Try to land softly in the same footprint. Repeat for 30 seconds.
USlaxmagazine.com
January 2017 US LACROSSE MAGAZINE
33
©PHOTO CREDIT
©SHUTTERSTOCK
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