Stretching Exercises for Lacrosse Goalies: The TGS Method

Proper stretching is essential for performance and injury prevention in lacrosse goalies. Below, we present a series of exercises based on the TGS method, designed to improve flexibility and readiness for goalkeepers.

1. Leg Stretches

Toe Touch Stretch: Keep legs together, bend forward, and touch your toes without bouncing. Hold the position and return slowly.

Lateral Stretch: With legs apart, lean first to the right and then to the left, holding each stretch for a few seconds. Finally, bend towards the center for a full stretch.

2. Seated Stretches

One-Leg Stretch: Sit with one leg extended and the other bent. Lean forward to touch the toes of the extended leg. Repeat with the other leg.

Butterfly Stretch: Sit with the soles of your feet together and use your elbows to gently press your knees downward while keeping your back straight.

3. IT Band Stretch

This exercise is essential for hip mobility. Lie on one side and gently press the top leg down towards the ground, feeling the stretch in the hip and thigh. Repeat with the other leg.

4. Arm Mobility

Arm Swings: Perform circular motions with your arms forward and then backward to loosen the shoulders.

Shoulder Stretch: Cross one arm over your chest and hold it with the other hand, maintaining the position for a few seconds. Repeat with the other arm.

Triceps Stretch (Back Scratchers): Bring one elbow behind your head and gently push with the other hand. Repeat with the other arm.

Conclusion

These stretching exercises allow goalies to properly prepare for the game, ensuring good mobility from head to toe. Performing each stretch calmly and with concentration will improve performance and reduce the risk of injuries.