Introducing LaxFit, the Lower Body Injury Prevention Playbook

Kylie Ohlmiller dodged from X toward the crease in the fourth quarter of the U.S. Women’s National Team’s semifinal win over Australia in the World Lacrosse Women’s Championship on July 2, 2022.

Ohlmiller, who set the NCAA Division I career points record at Stony Brook, had done everything she could to stand out to coaches when she started her national team career.

“It was always about, ‘How can I get out on the field and get my shot reps in today?’” Ohlmiller said. “’How can I go out there and make my dodge more explosive today?’”

She went for a crease roll, planted with her left foot and immediately fell to the turf in pain. She tore her ACL and MCL and tore both her lateral and medial menisci — a shock to the system for a lacrosse star one game away from gold.

Ohlmiller underwent surgery and rehabilitated her left leg. She returned to professional lacrosse in July of 2023 with Athletes Unlimited — a milestone in her recovery.

However, just a few months later, she tore her ACL again while training for the U.S. Women’s Box National Team.

Reinjury required a longer recovery and a larger mental hurdle. Ohlmiller questioned her future in the sport, but worked as hard she could to get back to form.

“I would tell somebody, ‘I'm nine months out,’ and they'd say, ‘Why aren't you on the field yet?’” Ohlmiller said. “It's difficult to not compare yourself to those storylines and those timelines of other people who have gone through the journey.”

Ohlmiller spent time reflecting on her injury and how she could help prevent the same fate for her teammates, players she coached and anyone picking up a lacrosse stick.

She began to think differently about how athletes prepare their bodies — not just for performance, but for longevity in the sport. Her recovery experience highlighted the importance of strength, movement quality and intentional training as essential parts of staying healthy.

That same philosophy is at the heart of LaxFit, USA Lacrosse’s evidence-based injury prevention program. LaxFit provides a standardized warm-up designed to improve mobility, core stability, balance and proper landing techniques — all proven to reduce injury risk while supporting overall athletic development.

“I wish this program was something that existed 15 years ago for me,” Ohlmiller said. “I dove into the things that happen off the lacrosse field. One of the biggest things I learned is that you not only have to understand how to move with a lacrosse stick, but also how to move as an athlete. I’m so glad younger players have access to this resource.”

Ohlmiller returned to the field once again in February, competing for the New York Charging at the inaugural Women’s Lacrosse League Championship Series. She endured two-and-a-half years of recovery but has gained a new perspective on how she prepares to play the sport that has shaped her life.

INJURY PREVENTION PLAYBOOK

The LaxFit Injury Prevention Playbook offers athletes and coaches a dynamic warm-up routine that can be consistently performed before practices and games, supporting long-term athletic development and keeping players on the field.  Teams can also equip their athletes with LaxFit Resistance Band sets, available in packs that include 10 individual sets (each with three bands) along with the LaxFit Injury Prevention Playbook.    

Whether you're just picking up a stick or pushing for elite performance, LaxFit gives you the tools to elevate your game and reduce injury risk.

To help bring the program to life, USA Lacrosse offers several resources to support effective use of LaxFit across all levels of the game. A LaxFit eLearning course is available as a member benefit via direct link, offering valuable guidance on the program’s structure, movements, and best practices for implementation. Current USA Lacrosse coach and official members can also access the course directly through their eLearning account. 

In addition, exercise tutorial videos are available through the USA Lacrosse Mobile Coach app, providing clear, step-by-step demonstrations of each movement. These videos make it easy for players, parents, and coaches to follow along and reinforce proper technique—anytime, anywhere. You can learn more here.

There are three levels to the program:

Tier 1: Foundational movements for youth players

Tier 2: Intermediate routines for developing athletes

Tier 3: Advanced programming for elite performers

Here are three sample Tier 1 exercises. For more, go to usalacrosse.com/laxfit.

GENERAL MOVEMENT

Heel Toe Walk

» Place hands on hips for balance.

» Keep your heel on the ground and point your toes toward your shin.

» Rise onto the ball of your foot and toes.

CORE STRENGTH

Monster Walks

» Maintain upright posture in half-squat position.

» Place a resistance band above your knees.

» Keep feet shoulder-width apart with knee bent slightly.

» Step diagonally with one foot and follow with the other.

» Maintain band tension.

» Do 1-2 sets, 10-15 steps forward and backward.

PLYOMETRICS

Skate Jumps

» Shift weight to one side and slightly bend your knee.

» Explosively push off your bent leg to the opposite leg.

» Land softly on the balls of your feet.

» Maintain trunk stability.

» Use slow, controlled movements.

» Movements should be controlled and slow.

MAKE IT A TEAM ROUTINE

Available now in the USA Lacrosse Shop, the LaxFit Resistance Band Bundle includes 30 total bands (three sets of 10 in varying resistance levels) and a printed version of the Injury Prevention Playbook — a perfect resource for team training.