A Lacrosse Warm-Up You Can Adapt With Your Coach

A warm-up should prepare the group for the session ahead. There is no perfect sequence for every age, surface, weather condition or training history.

Match the session

Ask the coach what movements and skills the practice will involve. Check the area and equipment before beginning. A warm-up for a beginner skills session does not need to copy an advanced team’s jump or sprint routine.

An example sequence

Begin with easy movement that lets the coach see how the group is doing. Move into controlled changes of direction and comfortable movement through the ranges needed for the activity. Finish with familiar stick skills at a manageable pace before increasing the session’s demands.

The instructor should choose the timing, movements and modifications. Players who are tired, recovering from an injury or new to the activity may need a different plan. Do not push through pain to complete a generic list.

Make the next step gradual

Check whether everyone understands the first drill, has the right equipment and has space to stop. Introduce new skills with a demonstration rather than immediately racing or adding contact.

Use USA Lacrosse’s training videos for beginner skill demonstrations and our conditioning options for questions to discuss with a qualified coach. A thoughtful warm-up supports preparation; it cannot guarantee an injury-free practice or replace individual medical guidance.