Author Archives: Lou Corsetti

About Lou Corsetti

Gordon is a born lacrosse official who played for ten years before realizing he'd much rather ref the game than play it. He lives in Atlanta, Georgia and officiates youth, high school, and collegiate men's lacrosse games all over the southeast. His passion is educating and training officials, coaches, players, parents and all other fans on the rules of lacrosse, it's history, and how best to develop lacrosse in new areas.

Warm Up and Stretch

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I wish I could count the number of players I have seen pull or tear a muscle but I do not have enough fingers and toes to count that high. Every year during the first week of practice someone howls in pain and frustration after a wind sprint because their calf seized up or their hamstring got pulled tighter than a guitar string. I played lacrosse for over ten years and I’ve run consistently for over three years. I have pulled my hamstring one time.

I stayed nearly injury free through all my athletic endeavors because of two things. I warm up and I stretch.

The importance of warming up and stretching cannot be overrated in my opinion if they are done properly. I list below a very simple and quick routine that players should do before a practice or game especially if it is cold outside.

Gordon’s Get Rocking Warm Up and Stretch Routine

  1. High Knees Slowly, Stand in Place – 30 seconds
  2. Run in Place – 30 seconds
  3. High Knees Run in Place – 30 seconds
  4. Heel Kicks Run in Place – 30 seconds

That is a brief two minutes. After that you should be breathing harder and feeling warm. Now we turn it up a notch.

  1. Line Hops Left to Right – 15 seconds (as fast as you can)
  2. Line Hops Forward and Back – 15 seconds (as fast as you can)

Now your legs from your calves to your butt should be good and warm. You should be breathing nice and hard and feeling good.

  1. Legs wider than shoulder width bend at the waist and reach for the ground – 20 seconds
  2. Right leg forward left leg back. Bend at waist over the straight left leg and try to touch your chin to your knee – 20 seconds
  3. Repeat the above stretch with your right leg forward again try and touch your chin to your knee – 20 seconds
  4. Grab your left ankle with your left hand behind your back and pull till you feel a stretch. Use your stick for balance – 20 seconds
  5. Repeat the above stretch with your right leg. Use your stick for balance – 20 seconds
  6. Get on hands and toes. Pitch your butt into the air like a tent and drive your right heel to the ground – 20 seconds
  7. Repeat the above stretch this time driving your left heel to the ground – 20 seconds

If you did that warm up and stretch routine you spent just under five minutes while targeting your hips, hamstrings, glutes, and calves. That is five minutes of taking care of your body and lowering your chances of pulling a muscle during a game or practice. Feel free to add any moves you want to this routine but if you are going to do this do not go through the motions. Really give it your best to get a good stretch. Your body will thank you and you will hopefully have years of injury free lacrosse ahead of you.


    ‘Tis the Season

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    Winter Ball

    Winter ball is here this Saturday at Riverwood High School starting at 11:00am. Dates/Times can be viewed on the Schedule page.

    Winter is a different time for lacrosse. Your breath is visible from 100 yards, your hands stick to your lacrosse stick, and no matter how much you keep your stick in the warm car there is always a 50/50 chance that it will snap in half on your first slap check. Despite the cold, players suit up and play the game. Trying to get their skills as polished as possible before starting their first January practice.

    Winter ball at AYL is a little different from typical play. We do not set rosters for teams ahead of games. Instead, we group all of the players who show up each hour onto random teams that are different each week. Random grouping accomplishes two useful things for players. First, it encourages adaptability as players will play with different teammates each week. Second, it improves communication because players learn to quickly tell their teammates what is going on around them.

    Finally, playing lacrosse in the Winter is relaxing. Once you warm up and get going you can almost play forever. However you must warm up! Sprinting up and down the field on cold legs that are not stretched is a recipe for a pulled or torn hamstring. The next post will be how to properly warm up and stretch before a practice or game on a cold day.

    Happy Holidays,

    Happy Thanksgiving!

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    Happy Thanksgiving

    Happy Thanksgiving to all of our players, parents, coaches, and volunteers!

    We want to thank all of you for making Atlanta Youth Lacrosse a terrific success this year. The amount of donations sent in have been overwhelming and our volunteer hours are through the roof! Truly all of you have made Atlanta Youth Lacrosse what it is today and the Corsetti family cannot express our gratitude to everyone enough except to say we love you all and we can’t wait for Winter Outdoor to start!

    With Love and Thanks,
    Mary Jo, Lou, Gordon, and Caitlin Corsetti