Fit For Lax: Pre-game Stretching
Submitted by walax on Thu, 2006-04-20 12:42.
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Flexibility – Part 1 The pre-game stretch by Mike Dixon
The pre game stretch is very important for injury prevention. As stated in our previous article longer more elastic muscles will be less likely to tear decreasing your likelihood for injury.
The pre game stretch is very important for injury prevention. As stated in our previous article longer more elastic muscles will be less likely to tear decreasing your likelihood for injury.
There are many misconceptions when it comes to a pre game stretch, and flexibility training in general. The following is designed to be a complete stretch for any team before a game. All of these stretches should be done only once for 30 seconds each. Remember ONLY stretch after a proper warm-up.
Please note that in order for a muscle to stretch it must relax. (This is why it is better to do most of your stretching after a game.) We discussed the Golgi Tendon Organ in the last article, to review in order for a muscle to relax the GTO must fire and this usually takes around 25 seconds to happen. For lacrosse players this may be a negative. When the GTO fires it inhibits the muscle from flexing maximally for a short time thereafter. Think about it, it’s like when you wake up from a nap, one probably would not be able to run their fastest 40 time ever right out of bed, you would need to wake up. When you stretch you are putting your muscles to sleep. You need to wake them up again before a game. So how can we prevent injury by stretching and still get our muscles to fire? MOVE!!! Right after you go through these stretches go right into line drills or run a few sprints. Your muscles will be long and elastic and by moving you will be “waking them up” so they are ready for practice or the game. Remember you need to move right after you stretch. During line drills players have time usually to stand around while you wait for your turn. DON’T STAND STILL, hop or jog in place, move side to side, but do not just stand. Not only will it wake up your muscles but help your cardiovascular system prepare for the game. (We will discuss that in a later article) If you watch college players during warm-ups they are always moving… now you know why.
The following comprise a complete stretch for any player. There are 10 stretches at 30 seconds each so this should take at least 10 minutes to do, because you need to stretch both legs. Make sure you show up early for the game!
- Track Hamstring – Place right foot forward and your left foot at the heel of your right shoe. Place hands shoulder width apart on your stick. Squat down placing your shaft right in front of your right foot. Make sure your shoulders are square to your feet. Slowly straighten your legs to the point right before your heels leave the ground OR you feel a stretch in you hamstring (REMEMBER STRETCHING SHOULD NOT HURT) Hold for 30 seconds and switch legs. This is to replace the hurdler stretch, which is often used and has been shown to do damage to the knee and surrounding ligaments and connective tissues.
- Standing Quad – Okay all of you have done this before so here are just a few reminders. Make sure you grab your instep (or shin) and not your toe. Grabbing your toe can cause your hip flexor to fire. (You do not want that.) Keep you legs together, do not let your leg flail out to the side, it will effect the stretch, remember knees together. Lean on your stick if you need balance. Hold for 30 seconds and switch legs.
Like this Not this
- Standing Hip Flexor – Right foot forward left foot back. Left heel is off the ground. Squat down until you feel a stretch in the top of your quad and the bottom of your abdomen. KEEP YOUR ABS TIGHT! Suck you belly button in and up this will enhance the stretch.
Front Side
- Bent over calf (Gastrocnemius) – I am sure most of you have done this one to. Remember to keep your back leg straight. Cross one foot over the other and hold for 30 seconds.
- Bent over calf – Soleus – Same stretch EXCEPT you bend the back leg. Most people do not realize that there are two major muscles in the calf. Both need to be stretched. You will feel this one a little deeper in the calf.
- Tibialis Anterior (Shin) - If you only stretch the calf you are going to create an imbalance in your leg. The tibialis anterior is responsible for lifting the top of your foot toward your head (dorsiflexion). Basically it helps to load your calf and prepare it for the push of portion of the running stride. Cross one foot in front of the other, placing your toes into the ground. Lean forward until you feel a stretch in your shin.
Front Side
- Saigon Squat (Adductors, Groin)- See photo, this one is just to hard to explain with words, but remember back is strait heels do not leave the ground. If you need a deeper stretch use your elbows to lightly spread your legs
Front Side
- Seated torso twist – VERY IMPORTANT, especially if you are a middie who likes to fire hard shots from the restraining line. If your back is tight you can throw it out. Twist one-way hold for 30 seconds and switch. Make sure to put your elbow into the side of your leg not your knee.
- Seated Glute – Grab your shin not your foot. Make sure it is not hurting. If you feel this in the front of your leg (hip flexor) you are pulling in to hard.
- Standing Triceps – See picture
Now get up and MOVE! Anyone for line drills?
