HopLAX Dynamic Stretch/Conditioning
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EXERCISE |
DIRECTIONS & VIDEO |
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Walking Knee to Chest (hamstrings, hip extensions)
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Begin by lifting one knee up toward your chest as you hold your upper body and a tall posture with pelvis stable squeeze the knee toward the chest with both hands gently. Take a step and then bring up opposite knee and repeat.
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Quad Walks (hamstrings, quadriceps, hip flexors)
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Standing on left foot, grab right ankle with your right hand into a quad stretch. Pull right knee down and back while raising your body up on your toe. Release right leg and take a step or two forward then repeat with left leg.
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Instep Walking Lunges (hip flexors, glutes, hamstrings, groin) |
Step the right foot forward into a lunge position. The left leg remains straight behind you with the heel off the floor. Tilt your torso forward and down, making sure the back stays long and strong, to deepen the lunge. Place the left hand on the floor outside the right foot for support, bring the right shoulder inside the right knee, and reach the right elbow down to the floor so that it rests near the instep of your right foot. Repeat with left leg. Video - Walking Lunge Elbow to Instep - DVIDS
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Walking Lunges with Rotation (hip flexors, glutes, hamstrings, groin, back rotation, core)
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Keep your core stable, and take a large step with your right foot, then lower your body until both legs are bent at 90-degree angles. As you sink into the lunge, twist your torso toward the leg you stepped forward with. Bring your torso back to center with your arms straight, and exhale as you straighten your legs. Bring your feet together by stepping forward with your left leg. Repeat with the left leg.
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Punter (hip flexors, quads, core, hamstrings, glutes) |
Step forward, kick up while guiding leg with opposite arm and touch toes to finger tips. Eyes forward and kick with a purpose. |
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Side Lunge Step (groin)
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Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward. Shift your body weight to one leg bending the knee and sit back keeping the other leg straight. Glutes are pressing back behind you. Return to center and switch sides. Return to center and take a step and repeat. |
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Reverse Lunge with Overhead Reach (quads, hamstrings, glutes) |
As you step back into a reverse lunge, raise your arms above your head as you drop into the lunge. Keep your back straight. Then reverse movements back to starting position. Repeat with opposite leg.
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Hip Closers (hip rotators and groin)
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Begin standing with your arms bent. Then bring your knee up to about a 90-degree angle out to your side. Move your knee in front of you and place foot down. Repeat with the other leg. Keep your chest open and your abs engaged.https://youtu.be/YSdMpn_EJOw (This video shows both opening and closing the gate at the same time) Refer to the RPM video below for how to break down. |
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Reverse Hip Openers (hip rotators and groin)
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Begin standing with your arms bent. Lift your knee up to about 90 degrees to your front, then move your knee out to your side. Step down and repeat with the other leg. This exercise you will be moving backward. Keep your chest open and your abs engaged.
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High Knee to Sprint (power, heart rate) |
With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping. Start with high knees and build to sprint about half way in.
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Backpedal to Sprint (right & left side) (proprioception, coordination/postural control, hamstrings/glutes/quads) |
Begin backpedaling and at the half way point, turn to the right and sprint to the end. On the return, backpedal to the half way point, turn to the left and then sprint to the end.
https://youtu.be/xVF1Z-wz6-k (also found in this program)
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Other Resources:
Trevor Theismann with Kbands demonstrates a lacrosse dynamic stretch routine.
Danny from RPM performance Training demonstrating their Laxcore program
