Additional information
Prevent injuries with physical exercise and the right equipment!
A basic exercise programme challenging both your endurance, technique, coordination and strength is key to remain injury-free as a lacrosse player.
Gear
The players are equipped with a stick with a mesh pocket in the end. This is what they use to catch and throw the ball between players. The ball is made of solid rubber and is a little bit bigger than a tennisball. To prevent getting injured from contact with the ball or other players’ stick, it’s important to wear the correct protection gear.
Men’s lacrosse
Men’s lacrosse is a full on contact sport and the need for protection gear is evident. The mandatory protection gear reminds of the gear used in icehockey and American football: Helmets with a face mask, shoulderpadding, padded gloves and a mouthguard.
Women’s lacrosse
The game of women’s lacrosse involves very little to non contact, and therefore the mandatory protection gear is limited to a mouthguard. It’s also recommended to wear protective gloves and eye protection. The mesh pocket at the end of the stick is for women a bit different than for men, which makes handling the stick and ball in women’s lacrosse more technically demanding than in men’s lacrosse.
Injury prevention as a part of your training
Put together different parts of the exercise progamme and include this as a part of your warm-up. This way you’ll have an efficient and simple, but great warm-up, while strengthening the parts of your body most exposed for injuries and therefor reduce the risk of injuries.
Exercises
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Jumping with shoulder contact
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Single leg balance
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Forward lunge
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Squat on balance pad
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Rotational strength
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Modified Nordic Hamstring
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The diver with stick
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Sidelying adduction
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Push ups
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Rotational throw
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Forward speed skating jumps
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Jump and push
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Single leg balance
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Rotational strength
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Forward lunge with stick
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Squat with elastic band
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Nordic Hamstrings with elastic
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The diver with stick
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Copenhagen adduction short
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Push ups
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Rotational throw +
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Speed skating jumps with elastic band
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Jump and push
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Single-leg hops on balance pad
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Rotational strength
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Forward lunge with stick
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Single leg squat
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Nordic Hamstring
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The diver with stick and rotation
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Copenhagen adduction long
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Push up with slides
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Rotational throw +
Jumping with shoulder contact
Purpose: To improve leg stability
Jump sideways up to partners shoulders
Take off and land with both legs
Keep knees over toes
Maintain upper body in upright position
3 x 8-16 repetitions
Single leg balance
Purpose: Improve leg stability
Stand on one leg on a balanced eller uneven surface
Keep shoulder, hip, knee and foot aligned on the standing leg
Progression: Take off your shoes, close your eyes
3 x 15 seconds
Forward lunge
Purpose: To improve leg stability
Lunge forward
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8-16 repetitions
Squat on balance pad
Purpose: To improve leg stability
Feet hip-with apart
Sit down as if on a chair
Maintain upper body in upright position
Keep knees over toes
3 x 8-16 repetitions
Rotational strength
Purpose: To improve rotational strength
Stand with you feet shoulder-width apart
Keep your arms straight
Your partner resists the movement while you rotate
Take turns with your partner to rotate
3 x 8-16 repetitions
Modified Nordic Hamstring
Purpose: To strengthen the hamstring muscles
Lie on the floor with the knees bent to 90 degrees
Partner gives resistance to the movement
Keep your hips in the floor throughout the exercise
3 x 3-5 repetitions
The diver with stick
Purpose: Improve trunk control and hamstring strength
Find your balance with knee slightly bent
Tilt your upper body forwards
Keep your head, back and opposite leg in a straight line
Hold the stick in front of you with straight arms
3 x 8-16 repetitions
Sidelying adduction
Purpose: Strengthen groin muscles
Stabilize upper leg in front of body
Lift lower leg, keep leg extended
Slow and controlled tempo
3 x 8-16 repetitions
Push ups
Purpose: To strengthen shoulder and core muscles
Do push ups
Keep alignment from head to toe
3 x 8-16 repetitions
Rotational throw
Purpose: To improve rotation strength
Feet hip with-apart, one foot in front of the other
Rotate your body and throw the ball to partner
3 x 8-16 repetitions
Forward speed skating jumps
Purpose: To warm up and improve hip and knee control
Perform the exercise across the field
Do long speed skating jumps
Land softly with knee over toes
3 x 8-16 repetitions
Jump and push
Purpose: Improve leg stability
Jump while your partner pushes you in different directions
Land softly with knees aligned with toes
Maintain upper body in upright position
Progression: Catch and throw a ball while doing the exercise
3 x 8-16 repetions
Single leg balance
Purpose: Improve leg stability
Stand on one leg on a balanced eller uneven surface
Keep shoulder, hip, knee and foot aligned on the standing leg
Progression: Take off your shoes, close your eyes
3 x 15 seconds
Rotational strength
Purpose: To improve rotational strength
Stand with you feet shoulder-width apart
Keep your arms straight
Your partner resists the movement while you rotate
Take turns with your partner to rotate
3 x 8-16 repetitions
Forward lunge with stick
Purpose: To improve leg stability
Lunge forward
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8-16 repetitions
Squat with elastic band
Purpose: To improve leg stability
Feet hip-with apart
Elastic band around knees
Sit down as if on a chair
3 x 8 repetitions
Nordic Hamstrings with elastic
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Loop an elastic band around your waist
Keep upper body and hips straight as you fall forwards
Use your hamstrings muscles to slow the falling motion
Use your arms to push yourself back to the starting position
3 x 3-5 repetitions
The diver with stick
Purpose: Improve trunk control and hamstring strength
Find your balance with knee slightly bent
Tilt your upper body forwards
Keep your head, back and opposite leg in a straight line
Hold the stick in front of you with straight arms
3 x 8-16 repetitions
Copenhagen adduction short
Purpose: Strengthen groin muscle
Partner stabilizes around knee
Lift lower leg and elevate body simultaneously
Maintain alignment
Slow tempo
3 x 6-8 repetitions
Push ups
Purpose: To strengthen shoulder and core muscles
Do push ups
Keep alignment from head to toe
3 x 8-16 repetitions
Rotational throw +
Purpose: To improve rotational strength
Stand on a balance pad
Feet hip-with apart, one foot in front of the other
Rotate body and throw the ball to partner
3 x 8-16 repetitions
Speed skating jumps with elastic band
Purpose: To warm up and improve knee and hip control
Perform across the field
Elastic band around the waist
Do long speed skating jumps
Partner gives resistance to the movement
Land softly with knee over toe
3 x 8-16 repetitions
Jump and push
Purpose: Improve leg stability
Jump while your partner pushes you in different directions
Land softly with knees aligned with toes
Maintain upper body in upright position
Progression: Catch and throw a ball while doing the exercise
3 x 8-16 repetions
Single-leg hops on balance pad
Purpose: Improve leg stability
Stand on one leg on a balance pad or uneven surface
Hop to the other foot and back to start position
Progression: Hop back and forth on the same foot
3 x 15 seconds
Rotational strength
Purpose: To improve rotational strength
Stand with you feet shoulder-width apart
Keep your arms straight
Your partner resists the movement while you rotate
Take turns with your partner to rotate
3 x 8-16 repetitions
Forward lunge with stick
Purpose: To improve leg stability
Lunge forward
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8-16 repetitions
Single leg squat
Purpose: Strengthen quadriceps and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
Nordic Hamstring
Purpose: To strengthen the hamstring muscles
Kneel on a soft mat or balance pad
Keep upper body and hips straight as you fall forwards
Use your hamstring muscles to slow the falling motion
Use your arms to push yourself back to starting position
3 x 6-8 repetitions
The diver with stick and rotation
Purpose: Improve trunk control and hamstring strength
Find your balance on one leg with the knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back, and opposite leg in a straight line
Raise your arms in front of you and rotate to the side
3 x 8-16 repetitions
Copenhagen adduction long
Purpose: Strengthen groin muscle
Partner stabilizes the leg, around the ankle
Elevate leg and body simultaneously
Maintain alignment
Slow tempo
3 x 6-8 repetitions
Push up with slides
Purpose:To enhance shoulder stability and core strength
Stand in a plank position
Have a slide under each of the tip of the feet
Move slowly backwards and forwards
Keep your back straight during the movement, and perform a push up when back in the start position
3 x 8-16 reptitions
Rotational throw +
Purpose: To improve rotational strength
Stand on a balance pad
Feet hip-with apart, one foot in front of the other
Rotate body and throw the ball to partner
3 x 8-16 repetitions
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Play video
Jumping with shoulder contact3 x 8-16 repetitions
Play video
Single leg balance3 x 15 seconds
Play video
Forward lunge3 x 8-16 repetitions
Play video
Squat on balance pad3 x 8-16 repetitions
Play video
Rotational strength3 x 8-16 repetitions
Play video
Modified Nordic Hamstring3 x 3-5 repetitions
Play video
The diver with stick3 x 8-16 repetitions
Play video
Sidelying adduction3 x 8-16 repetisjoner
Play video
Push ups3 x 8-16 repetitions
Play video
Rotational throw3 x 8-16 repetitions
