Making time for a proper warm-up and cool-down isn’t just something your coach talks about, it’s a real difference-maker in preventing injuries and playing your best. Below, we’ll run through a simple, effective routine you can use before and after practice or a big game. We’ll also highlight a few handy training tools you can find at SportStop.com to make these drills even better.
Why Warm-Ups and Cool-Downs Matter
Warm-Ups
Help increase blood flow, loosen up your muscles, and get your mind focused. A good warm-up primes your body for all the quick cuts, sprints, and sudden stops that are part of lacrosse.
Cool-Downs
Let your heart rate settle and help ease any muscle tension you built up. Taking a few minutes to slow down and stretch makes a big difference in how you recover.
Warm-Up Routine
Here is a breakdown of a lacrosse warm-up routine you can follow:
Light Jog or Shuffle
Start by jogging around the field or shuffling side to side. This short session gets your blood moving without wearing you out.
Do Your Stretches
- Leg Swings: Stand next to a fence or a teammate for balance and swing each leg forward and backward 10–15 times.
- Arm Circles: Hold your arms straight out to your sides and do small circles, gradually making them bigger.
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Walking Lunges: Step forward into a lunge, push back up, and switch legs as you move across the field.
Agility Drills
Quick feet are a big part of lacrosse, so add in some short-burst movements.
- Nike Agility Web: This lacrosse training tool’s interlocking rings help you set up agility runs and footwork drills. Work on quick side steps or in-and-out shuffles.
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Nike Training Cones: Use these for sharp cuts and quick changes of direction.
Short Sprints
Finish your warm-up with a few short sprints at about 50–70% of your top speed. This helps your body prepare for game-speed movements.
Stay Hydrated
A proper warm-up raises your core temperature, so be sure to grab water, especially if you’re breaking a sweat. The STX Easy Squeeze Water Bottle is handy since its long straw design lets you take a quick sip without removing your helmet.
Cool-Down Routine
Easy Jog or Walk
Slow your pace down with a relaxed jog or walk up and down the sideline. This gently brings your heart rate back toward normal.
Static Stretching
Hold each stretch for about 20–30 seconds:
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Hamstring Stretch: Sit on the ground with one leg extended and reach forward.
- Quad Stretch: Standing on one foot, grab the other ankle and gently pull it toward your glutes.
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Shoulder/Tricep Stretch: Bring one arm across your chest, then stretch your triceps overhead.
Deep Breathing
Inhale for a count of four, hold for a second, and exhale for a count of four. This simple step helps calm your nervous system and relax your muscles.
Rehydrate and Refuel
Grab another drink from your STX Easy Squeeze Water Bottle or snack on something light. Replacing lost fluids and nutrients is a big part of recovery.
Gear Up at SportStop.com
From the Nike Agility Web to the STX Easy Squeeze Water Bottle, having the right equipment can make your warm-up and cool-down routine simple and effective. You’ll also find tools like Nike cones and plenty of other lacrosse training equipment to help you sharpen your skills.
SportStop.com offers fast shipping, order by 2:00 PM EST Monday–Friday, and your gear can ship the same day. Whether you’re suiting up for a big game or just trying to stay active with friends, a few minutes spent on a decent warm-up and cool-down does wonders.
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