ATHLETE DEVELOPMENT FUEL


DYNAMIC WARMUP


How to improve athleticism, prevent injuries


without devouring practice time BY TONY MORENO


Performing a dynamic warmup before practice or competition is important for injury prevention, physical readiness and enhanced performance. Warmups increase the body’s core temperature, improving the elasticity of muscle, tendon, ligament and connective tissue, potentially reducing the risk of strains and sprains. Warm muscles are also easier to stimulate and more responsive in producing the rapid contractions needed to provide the joint stability and muscular force during play. Trouble is, these activities may consume precious time for youth lacrosse coaches already working under tight constraints or with limited access to facilities. Fortunately, there exists a simple solution that coaches can use to address each of these areas in as little as 12-15 minutes.


20 US LACROSSE MAGAZINE April 2017 1


Begin with deliberate and passive efforts. Examples: knee grabs, quad pulls and figure fours.


2


Evolve into controlled, low-speed, whole-body actions. Examples: walking lunges, reverse lunges and over/under hurdles.


3 As body


temperature and range of motion increase,


move to more dynamic and vigorous


movements. Examples: potato pickers,


slides, skips, back skips, and cariocas.


4


Once these dynamic movements are mastered, incorporate change-of- direction actions with the use of auditory (whistle or clap) or visual (mirror drills or waving a stick) cues.


USlacrosse.org


©PHOTO CREDIT


©JOHN STROHSACKER


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