Warm-Up & Cool-Down
Before Practice (5 Minutes)
- Jog with cradle: 2 minutes (both hands)
- Lateral shuffles: 30 seconds each direction
- Leg swings: 10 each leg
- Arm circles and shoulder rolls
- Partner passing: 1 minute each hand
After Practice (5 Minutes)
- Hamstring stretch
- Hip flexor lunge
- Quad stretch
- Shoulder cross-body stretch
- Wrist circles (10 each direction)
- Light cradle walk: 1 minute
Always warm up with a stick in hand. Lacrosse warm-ups should include cradling and light passing — get the stick in your hands from minute one.