Pioneer Valley Youth Sports and Fitness Institute
the source for sound athletic advice
LACROSSE
Common Lacrosse Injuries:
  • Ligament sprain
  • Muscle strain
  • Contussion
  • Fractures
  • Acromioclavicular separation
  • Cartilage tears
  • Tendonitis
  • Bursitis
  • Dislocations
First created by North American Indians in the 15th century, this game was a favorite pastime for recreation. Lacrosse is different from other games in that it necessitates use of a netted racquet to pick the ball off the ground, throw, catch or convey it to score a goal. The cardinal lacrosse game rule is not to touch the ball with the hands.

Lacrosse is a contact sport, so there are rules and regulations, plus a penalty box for players, who violate the rules. One step to winning is to keep your players out of the penalty box, because as in ice hockey, players in the penalty box cannot be replaced. Players can dislodge the ball from the opponent’s stick by checking—poking or hitting an opponent’s stick and gloved hand.  Players run almost continously in this sport, so being in top cardiovascular condition is a necessity.

Women's lacrosse was developed in England in the early 1900s and is gaining increased popularity. Box lacrosse, an indoor version played in hockey rinks, is played professionally in Canada and the United States.
Equipment:
  • StIck
  • Gloves
  • Helmet
  • Arm pads
  • Shoulder pads
  • Rib pads
  • Cleats
  • Mouth guard
  • Goalie needs specialized equipment

LACROSSE WARM UP
Many people think that a quick stretch before practice and game time is sufficient, but stretching will not provide the necessary preparation needed to properly compete.

Why Warm Up?
Warming up before intense activity helps to prevent injuries. Often, when children don’t warm up properly, they may become frustrated because their time on the field isn’t as effective as they’d like. Warming up assists the body by preparing it for full-out exertion and it should never be considered an optional activity. A good warm up raises both overall body temperature and muscle temperature. It also eases the heart and lungs into high gear, rather than simply going from sedentary to high exertion. As kids warm up, oxygen and nutrients are being delivered to their muscles, preparing them for sustained activity.

How to Warm Up Properly
Children naturally warm up without even realizing that they are doing so. Often, warming up requires nothing more than performing the chosen exercise at a slow rate and increasing speed and exertion level as you get going. For instance, a runner can begin by walking, then walking more briskly, and after a bit of time, picking up the pace until maximum speed is reached. The warm up period should last 5-10 minutes. 

Children at this age level will have different levels of ability.  It is important that the coaches keep this in mind and not constantly correct a child who may not be able to perform every exercise perfectly.  The bodies and minds of children between the ages of 6-11 are not always capable of coming together to produce the desired movement.  Children need to be allowed to “find their way” through the movements.  Remembering to keep the activities about fun is crucial at this age.

Lacrosse Warm Up
7-10 Minute Dynamic Warm-up and stretches
(Options are endless-but a few examples are below)
oJog forward/backward
oMarch forward/backward
oStraight legged march
oPiriformis stretch
oSkip forward/backward
oBear crawls
oRabbits
oLateral march left/right
oLunge walks
oKnee hugs
oQuad stretch
oInchworm
oLateral skips left/right
oJumping jacks forward/backward
oSuicides
oSprints

Muscles Used in Lacrosse
Major muscles: Trapezius, biceps, hip*, hamstring, quadriceps, triceps, calf
Support muscles: Anterior and posterior deltoids, pectorals, abdominals, latissimus dorsi, and gluteus maximus

* There are 4 groups of muscles around the hips. These are the adductors (on the inside), the abductors (on the lateral hip), the flexors (on the anterior side) and the extensors (on the posterior aspect)
EXTERNAL ROTATORS: Piriformis, Gemellus Superior, Obturator Internus, Gemellus Inferior, Obturator Externus, Quadratus Femoris
FLEXORS: Psoas, Iliacus, Rectus Femoris
ADDUCTORS: Adductor Magnus, Adductor Longus & Brevis, Pectineus, Gracilis
INTERNAL ROTATORS: Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae
EXTENSORS: Semiteninosus & Semimembranosus, Biceps Femoris, Gluteus Maximus
ABDUCTORS: Gluteus Medius, Gluteus Minimus

Examples of Exercises Available Here
Human Performance Institute
39 Carlon Drive   Northampton   413-586-5000
YOUTH
LACROSSE TRAINING