Lacrosse Injury Prevention Protocol
Lacrosse is high-velocity, unilateral, rotational, and contact-heavy. If you don’t respect hips, groin, ankles, shoulders, and thoracic spine, injuries show up fast.
This routine builds shoulder armor for contact and shooting torque, check-ready core stability, and quiet, controlled landing mechanics to protect ACL and ankles. Consistency keeps athletes healthy and on the field all season.
Download a Printable PDF Guide
Movement Guide: No Equip
*Note: Foam Roller Required
Movement Guide: Equipment Required
Areas of Focus
•Ankles & feet (cutting, sprinting)
•Hips & groin (change of direction, shooting)
•Thoracic spine (rotation, posture)
•Shoulders & scapula (stick handling, checks)
•Core (anti-rotation, deceleration)
Common Injuries
•Ankle sprains – cutting, uneven surfaces
•Knee injuries (ACL/MCL/meniscus) – pivoting, deceleration
•Groin / hip strains – lateral movement, dodging
•Hamstring strains – sprinting and acceleration
•Lower back pain – repeated rotation and shooting
•Shoulder instability / labrum issues – shooting and contact
•AC joint sprains – falls and checks
•Rotator cuff strains – overuse from throwing
•Wrist / hand injuries – stick checks and ground balls
WHY IT WORKS
•Protects ankles & knees from cutting injuries
•Reduces groin and hip strains
•Improves shooting rotation & shoulder health
•Builds deceleration capacity, not just speed
•Scales from youth → collegiate → adult rec players
