Scott umberger. Optimizing Position-Specific Training for Lacrosse Players: Expert Insights

How can lacrosse players train effectively for their specific positions. What are the key differences in training requirements for attackers, defenders, midfielders, and goalies. How can athletes adapt training strategies from other sports to improve lacrosse performance.

Understanding the Physical Demands of Lacrosse Positions

Lacrosse is a dynamic sport that requires different physical attributes and skills depending on the player’s position. While comprehensive studies on position-specific demands in lacrosse are limited, we can draw insights from similar sports and practical experience to develop effective training strategies.

The basic breakdown of running demands for lacrosse positions is as follows:

• Attackers and Defenders: Similar running volumes
• Midfielders: Highest running volume
• Goalies: Lowest running volume

However, simply focusing on running volume oversimplifies the complex physical requirements of each position. To truly optimize performance, players must consider the unique movement patterns, strength needs, and energy systems utilized in their role.

Adapting Training Principles from Other Sports

While lacrosse-specific research may be limited, valuable training insights can be gleaned from other sports. For example, the author mentions experience training a successful NHL hockey player, demonstrating how principles from one sport can be applied to enhance performance in another.

How can lacrosse players benefit from cross-sport training adaptations? By focusing on:

1. Identifying similar movement patterns and physical demands
2. Analyzing energy system requirements
3. Adapting sport-specific drills to mimic lacrosse scenarios
4. Incorporating mental preparation techniques used in other high-intensity sports

Position-Specific Training Considerations for Lacrosse

Attackers and Defenders

While attackers and defenders have similar overall running volumes, their specific movement patterns and skill requirements differ significantly. Attackers need to focus on:

• Quick acceleration and deceleration
• Agility for evading defenders
• Upper body strength for shooting and protecting the ball

Defenders, on the other hand, should emphasize:

• Lateral quickness and change of direction
• Lower body strength for maintaining defensive positioning
• Upper body power for checking and disrupting offensive players

Midfielders

As the position with the highest running volume, midfielders require a unique blend of endurance and explosive power. Their training should incorporate:

• High-intensity interval training to improve aerobic and anaerobic capacity
• Speed and agility drills for transitioning between offense and defense
• Full-body strength training to maintain power throughout the game

Goalies

While goalies may have the lowest overall running volume, their position demands lightning-fast reflexes and exceptional hand-eye coordination. Goalie-specific training should focus on:

• Reaction time drills
• Core strength and stability exercises
• Explosive lower body movements for quick lateral shifts
• Mental preparation techniques to maintain focus during long periods of inactivity

The Importance of Periodization in Lacrosse Training

Effective lacrosse training requires careful periodization to ensure players peak at the right times. How can coaches and athletes structure their training to maximize performance throughout the season?

A well-designed periodization plan for lacrosse should consider:

1. Off-season: Focus on building a strong physical foundation and addressing any weaknesses
2. Pre-season: Increase sport-specific training and begin integrating team tactics
3. In-season: Maintain fitness levels while prioritizing recovery and injury prevention
4. Post-season: For players in playoff contention, adjust training to peak for crucial games

By carefully managing training volume and intensity throughout these phases, players can avoid burnout and perform at their best when it matters most.

Incorporating Game-Like Scenarios in Training

One challenge in designing effective lacrosse training programs is replicating the stop-start nature of game play. The author uses ice hockey as an example, where players typically have 45-second shifts followed by 90 seconds of rest, repeated over three periods with longer breaks in between.

How can lacrosse players simulate game conditions in their training? Consider these strategies:

• Design interval workouts that mimic the work-to-rest ratios experienced in games
• Incorporate position-specific drills that replicate common game scenarios
• Use small-sided games to increase the number of skill repetitions in a game-like context
• Practice transitioning between high-intensity efforts and active recovery periods

By integrating these elements into training sessions, players can better prepare their bodies for the physical and mental demands of competitive lacrosse.

The Role of Strength Training in Lacrosse Performance

While endurance and skill work are crucial components of lacrosse training, strength development should not be overlooked. A well-designed strength training program can enhance performance and reduce injury risk for players in all positions.

Key Benefits of Strength Training for Lacrosse Players

• Improved power output for shooting, checking, and face-offs
• Enhanced ability to maintain proper form and technique throughout the game
• Increased resilience to contact and collisions
• Better overall body control and balance

How should lacrosse players approach strength training? Consider these guidelines:

1. Prioritize compound movements that engage multiple muscle groups
2. Incorporate unilateral exercises to address muscle imbalances
3. Include rotational exercises to enhance core strength and throwing power
4. Progressively increase loads to continue challenging the body
5. Adjust training volume and intensity based on the season phase and individual recovery needs

Mental Preparation and Performance Psychology in Lacrosse

Physical training is just one piece of the performance puzzle. To truly excel in lacrosse, players must also develop their mental skills. The quote shared by the author, “You do not pay the price of success, you enjoy the price of success” by Zig Ziglar, highlights the importance of mindset in achieving athletic goals.

How can lacrosse players enhance their mental game? Consider these strategies:

• Visualization techniques to mentally rehearse successful plays and game scenarios
• Mindfulness practices to improve focus and manage in-game stress
• Goal-setting exercises to maintain motivation throughout the season
• Positive self-talk to build confidence and resilience
• Post-game reflection to learn from both successes and setbacks

By integrating mental training alongside physical preparation, lacrosse players can develop the comprehensive skill set needed to perform at their best under pressure.

Nutrition and Recovery Strategies for Lacrosse Athletes

Optimal performance in lacrosse requires more than just on-field training. Proper nutrition and recovery practices are essential for maintaining energy levels, supporting muscle repair, and preventing burnout throughout the demanding season.

Key Nutritional Considerations for Lacrosse Players

• Adequate carbohydrate intake to fuel high-intensity efforts
• Sufficient protein consumption to support muscle recovery and growth
• Proper hydration before, during, and after training and games
• Strategic use of pre-game meals and snacks to optimize energy levels
• Post-exercise nutrition to jumpstart the recovery process

Effective Recovery Techniques for Lacrosse Athletes

How can players maximize their recovery between training sessions and games? Consider implementing these strategies:

1. Active recovery sessions to promote blood flow and reduce muscle soreness
2. Proper sleep hygiene to ensure adequate rest and recovery
3. Foam rolling and self-massage techniques to address muscle tightness
4. Contrast therapy (alternating hot and cold) to reduce inflammation
5. Mindfulness and relaxation practices to manage stress and promote overall well-being

By prioritizing nutrition and recovery alongside physical training, lacrosse players can maintain consistent performance throughout the season and reduce their risk of overuse injuries.

Leveraging Technology in Lacrosse Training and Performance Analysis

While comprehensive studies on lacrosse-specific performance metrics may be limited, modern technology offers valuable tools for enhancing training and analyzing game performance. How can coaches and players utilize technology to gain a competitive edge?

Wearable Technology and Performance Tracking

GPS-enabled devices and heart rate monitors can provide insights into:

• Distance covered during games and training sessions
• Player movement patterns and heat maps
• Work rate and intensity levels throughout the game
• Recovery status and readiness to train

Video Analysis Tools

Advanced video analysis software allows coaches and players to:

• Break down individual and team performances
• Identify tactical patterns and areas for improvement
• Provide visual feedback on technique and positioning
• Create personalized highlight reels for skill development

Virtual Reality (VR) Training

Emerging VR technology offers unique opportunities for lacrosse players to:

• Practice decision-making skills in game-like scenarios
• Improve reaction times and visual processing
• Mentally rehearse plays and strategies
• Enhance positional awareness and field vision

By integrating these technological tools into their training regimens, lacrosse players and coaches can gain valuable insights, refine their skills more efficiently, and make data-driven decisions to optimize performance.

Building a Comprehensive Lacrosse Development Program

To truly excel in lacrosse, players need a well-rounded approach that addresses all aspects of athletic performance. How can coaches and athletes create a comprehensive development program that maximizes potential and minimizes the risk of burnout or overtraining?

Key Components of a Holistic Lacrosse Development Program

1. Position-specific skill training
2. Strength and conditioning
3. Speed, agility, and quickness drills
4. Endurance and cardiovascular fitness
5. Flexibility and mobility work
6. Mental skills training
7. Nutrition education
8. Recovery and injury prevention strategies
9. Team tactics and game strategy
10. Performance analysis and feedback

By addressing each of these areas systematically, players can develop a robust skill set that allows them to perform consistently at a high level.

Individualized Approach to Player Development

While team training is crucial, it’s essential to recognize that each player has unique strengths, weaknesses, and developmental needs. How can coaches tailor their approach to support individual growth within the team context?

• Conduct regular player assessments to identify areas for improvement
• Set personalized goals and create individualized development plans
• Offer position-specific training sessions to address role-based requirements
• Provide one-on-one coaching and feedback to refine specific skills
• Encourage players to take ownership of their development through self-reflection and goal-setting

By combining a comprehensive program structure with individualized attention, lacrosse players can maximize their potential and contribute more effectively to their team’s success.

Adapting Training Strategies for Different Levels of Play

The approach to lacrosse training should evolve as players progress from youth leagues to high school, college, and potentially professional levels. How can training strategies be adapted to meet the changing demands and increased competition at higher levels of play?

Youth Lacrosse (Ages 8-14)

At this stage, the focus should be on:

• Developing fundamental movement skills
• Introducing basic lacrosse techniques
• Fostering a love for the game through fun, engaging activities
• Encouraging multi-sport participation to develop overall athleticism
• Teaching good sportsmanship and teamwork

High School Lacrosse (Ages 14-18)

As players enter high school, training should become more structured and intensive:

• Increasing the emphasis on sport-specific skills and tactics
• Introducing more advanced strength and conditioning programs
• Developing position-specific abilities
• Enhancing game awareness and decision-making skills
• Preparing athletes for the recruiting process (if pursuing college play)

College Lacrosse

At the collegiate level, training becomes highly specialized and demanding:

• Implementing sophisticated offensive and defensive systems
• Utilizing advanced performance analytics to guide training
• Focusing on year-round physical preparation
• Emphasizing mental toughness and resilience
• Balancing athletic commitments with academic responsibilities

Professional Lacrosse

For those who reach the professional ranks, training evolves to maintain peak performance:

• Individualizing training programs to address specific player needs
• Utilizing cutting-edge recovery techniques to manage the demands of a long season
• Continuously refining skills to stay competitive at the highest level
• Focusing on longevity and injury prevention strategies
• Adapting to rule changes and evolving game strategies

By tailoring training approaches to the appropriate level of play, coaches and players can ensure steady progression and maximize the chances of long-term success in lacrosse.

Scott Umberger

Scott Umberger

Personal Bests

Competition Results

Place	Fed	Date	Location	Competition	Division	Age	Equip	Class	Weight	Squat	Bench	Deadlift	Total	Dots
1	IPA	2019-11-23	USA-PA	National Powerlifting & Bench Press Championships	Amateur Open		Multi	220	220. 4		485	585	1070	298.73
1	IPA	2019-04-27	USA-OH	Showtime Classic	Amateur Open		Multi	220	220	835	485	585	1905	532.35
2	IPA	2017-12-09	USA-OH	Buckeye Brawl	Amateur Open		Multi	242	223	805	475	600	1880	522.31
1	IPA	2017-08-12	USA-PA	Lift for Dreams	Amateur Submasters 33-39		Multi	220	218. 4	800	500	670	1970	552.28
1	RPS	2017-04-22	USA-PA	Inferno 2	Amateur Submasters 33-39		Multi	220	211	735	455	585	1775	505.38
2	IPA	2016-12-10	USA-OH	Buckeye Brawl	Pro Open		Multi	220	208.2	700	440	600	1740	498.51
1	RPS	2016-04-30	USA-PA	Inferno	Amateur Submasters 33-39		Multi	220	207. 2	685	435	605	1725	495.35
2	IPA	2015-11-07	USA-OH	Buckeye Bash	Amateur Open		Multi	220	204	675	250	650	1575	455.66
DQ	RPS	2014-07-19	USA-OH	LexenXtreme Powerlifting Celebration Bash	Amateur Open		Multi	220	202			610
1	IPA	2010-10-24	USA-OH	Lexen Xtreme Fall Classic	Amateur Open		Multi	198	198. 4			625	625	183.31

Get Jacked! With Coach Scott Umberger

Quote of the week:

“You do not pay the price of success, you enjoy the price of success.”

– Zig Ziglar

I was asked to write some training advice that was position specific.

Basics: Attack and D run pretty close to the same amount. The middies are running the most and the goalies the least.

via sfPhotocraft (flickr)

To be honest, there are not any studies that I’ve run across that outline the specific volume and heart rate for the game of Lacrosse. The only study that I’ve seen is for soccer and it was done in the Premier League. They have the money to do these studies on these “machines” at that level.

So in regards to me having specific information down to total volume to be trained in a session, I don’t have it. The good news is that I don’t need it. I’ve trained a hockey player who has scored 19 points in 25 NHL playoff games.The key here is playoffs. He played well during the season and killed it in the post-season. I mention this because you can train and be ready for your position. It’s not just cut and dry.

I’ll use ice hockey to explain the challenges mimicking games exactly how you play them because hockey is a structured sport with shifts. A hockey shifts lasts basically 45 seconds with a 1.30 rest. A good NHL offensive player will play between 22-29 shifts in a game. The issue is that these shifts are broken up over a game with two 20 minute periods in between. If I completely replicated a game in a energy system workout (cardio) it would take 3 hours. Who has that time for that, especially with weight room and skill work to do?

Aside from conditioning (where I like to get position specific), I prefer to look at the individual athlete and seek to “fix” that athlete’s issues.

via gus_estrella (flickr)

Even with the Pro Lax players, I could pick out several issues. Lets face it, strength training isn’t something that is done from an early age in youth Lax like it is in football. There are exceptions but serious strength training isn’t done across this country in Junior High and High School Lax Programs. To be honest, football is the only sport that comes close and there are still more programs that fall short than excel in this area. Basic athletic and strength training techniques would be great in helping any Lax Athlete.

A tale from this summer….

I helped changed the game of a major DI middie this summer in 8 short weeks. Being already one of the best athletes on the team from the outset, he destroyed all of his old testing results when he went back to school. He dropped 3-4 tenths off of his pro shuttle and L drill, added 25 lbs to his bench, and added 10 pull ups to his total(with 6 being taken off for swinging). He also ran a 5:26 mile (3 sec PR) after destroying the 27- 100 yd sprints that they had to do prior to testing the mile. I didn’t train him as just a middie, I simply trained an athlete that needed to get strong.

He did have some shoulder mobility issues that we worked on throughout the summer but the rest of the time was spent developing the athlete. The most impressive aspect to all of these performance gains is that he added 15 pounds during those 8 weeks. He trained his ass off and ate his face off (ETG for those that read my regular posts).

If you would like to get position specific here’s my recommendation:

You’ll need a coach/partner, a stop watch, and a whistle. Have the coach start the watch. The idea is to run in different intervals over the next 10-15 minutes. The intervals will change and you can’t do anything about it because the guy with the watch and whistle is controlling your destiny. The coach should sprint you between 3-8 seconds, jog you between 2-15 seconds, and walk for 3-15 seconds.

The idea is to mix these intervals up. Nothing should be the same. You want position specific? You want age level specific? Here’s where you can customize the running to meet your position needs. You can control the running, the rest, and the jogging according to your game play. You should run in the areas in which you play. Obviously the defensive players aren’t running over the entire field. So don’t condition like that if you are a defenseman. The idea is to run with a stick like you do in a game. Cut and run like you do in games.

I would do this for at least 20 minutes once you “get the hang of it”. If it’s easy then do it for 30 minutes. I would like to see you get up to 50-60 minutes. You can rest for 5-10 minutes halfway through the workout as a “half time” if you would like.

The problem with this workout is that it’s hard to do without help. The good news is that the help doesn’t have to know anything about Lax. Have them mix it up and work you hard.

__________________________________________________________

Scott Umberger is the owner of Umberger Performance and can be reached through www,umbergerperformance.com or email at scottumberger@gmail.

com

Scott Umberger has worked with high school, college (athletes from 20 different NCAA schools), and professional athletes(MLL, NHL-ECL, MLB, CHL, NFL, NBA, World Championship Games, and Arena Football I & II), 3 All-Americans (track, swimming, hockey), a Biletnikoff Trophy Winner (top DI Football Receiver), 2 Hobe Baker Trophy Finalist-top 3 and top 10 (Heisman Trophy of College Hockey), a top 10 NCAA scorer in Men’s Hockey, a member of the USA U-22 Woman’s Team, FINA Master World Championship Qualifying Swimmer, current Olympic Hopeful Javelin Thrower, ECAC/IC4A qualifying track hurdler.

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The NHL season kicked off Thursday: All Team Rosters

NEW YORK – Here are the official NHL club lists; regular 2011–2012 season started on Thursday.

Anaheim Ducks

Matt Beleski, Jason Blake, Sheldon Brookbank, Andrew Colliano, Jeff Delaurier, Dan Ellis, Curtis Foster, Cam Fowler, Ryan Getzlaf, Andrew Gordon, Nathan Genin, Jonas Hiller, Saku Koivu, Maxim Mosenier, Brian McGrettan, Brandon McMillan, George Parros, Corey Perry, Bobby Ryan, Luka Sbisa, Teemu Selanne, Devante Smith-Pelly, Lubomir Wisznowski.

Injured: Tony Lidman, Matt Smaby.

Boston Bruins

Matthew Bartkowski, Patrice Bergeron, Johnny Boychuk, Gregory Campbell, Jordan Caron, Zdeno Hara, Joe Corvo, Andrew Ference, Nathan Horton, Chris Kelly, David Krejci, Milan Lucic, Brad Marchand, Adam McQuaid, Daniel Paille, Rich Peverley, Benoit Pouglio, Tuukka Rask, Tyler Seguin, Dennis Seidenberg, Tim Thomas, Sean Thornton.

Injured: Steven Kampfer, Mark Saward.

Buffalo Sabers

Luke Adam, Brad Boyes, Christian Erhoff, Mat Ellis, Tyler Ennis, Jonas Enroth, Paul Gostad, Nathan Gerbe, Marc-André Gragnani, Jochen Hecht, Patrick Kaleta, Ville Leino, Jordan Leopold, Drew McIntyre, Cody McCormick, Ryan Miller , Tyler Myers, Jason Pominville, Robin Reger, Derek Roy, Andrey Sekera, Drew Stafford,

Injured: Tomasz Vanek, Mike Weber.

Carolina Hurricanes

Brian Allen, Brian Boucher, Tim Brent, Zach Dalpe, Patrick Dwyer, Justin Faulk, Tim Gleeson, Jay Harrison, Jussi Jokinen, Derek Joslin, Tomas Kaberle, Chad Larose, Jamie McBain, Ryan Murphy, Yoni Pitkanen, Alexey Ponikarovsky, Tuomo Ruutu, Jeff Skinner, Eric Staal, Anthony Stewart, Brandon Sutter, Jiri Tlusty, Cam Ward.

Columbus Blue Jackets

Cameron Atkinson, Deryck Brassard, Matthew Calvert, Jeff Carter, Grant Clitsom, Derek Dorsett, Ryan Johansen, Aaron Johnson, Derek McKenzie, Radek Martinek, Steve Mason, Maxim Mayorov, Mark Methot, Rick Nash , Samuel Palsson, Vaclav Prospal, Chris Russell, Curtis Sanford, David Savard, Fedor Tyutin, RJ Amberger, Antoine Vermett, James Wisniewski.

Injured: Jared Ball, Mark Dekanich, Christian Haselius, Theo Ruth.

Calgary Flames

Anton Babchuk, Rene Burke, Jay Baumister, Chris Butler, Mark Giordano, Curtis Glencross, Niklas Hagman, Scott Hannan, Roman Horak, Jerome Iginla, Tim Jackman, Olli Jokinen, Henrik Karlsson, Mikka Kiprusoff, Tom Kostopoulos, Pierre-Luc Letourneau-Leblon, David Moss, Corey Sarich, Derek Smith, Matthew Stayan, Lee Stempniak, Alex Tangway.

Injured: Mikael Backlund, Raitis Ivanans, Brendan Morisson.

Chicago Blackhawks

Brian Bickell, Dave Bolland, Andrew Brunette, Corey Crawford, Ray Emery, Michal Frolik, Niklas Hjalmarsson, Marian Hossa, Patrick Kane, Duncan Keith, Nick Leddy, Sami Lepisto, Jamal Myers, Steve Montador, Sean O’Donnell, Rostislav Olesh, Brandon Pirrie, Brandon Saad, John Scott, Brent Seabrook, Patrick Sharp, Jonathan Toews.

Injured: Philip Paradise, Ben Smith, Victor Stalberg.

Colorado Avalanche

Matt Duchene, T.J. Gagliardi, Jean-Sebastian Giguere, Jan Heida, Milan Heiduk, Matt Hunwick, Eric Johnson, David Jones, Chuck Cobasiou, Gabriel Landeskog, Joakim Lindström, Jay McClement, Cody McLeod , Peter Muller, Shane O’Brien, Ryan O’Byrne, Ryan O’Reilly, Kevin Porter, Kyle Quincy, Paul Stasny, Semyon Varlamov, Ryan Wilson, Daniel Winnick.

Injured: Kyle Camiskey, Brandon Yip, Mark Olver.

Dallas Stars

Christopher Burch, Jamie Benn, Adam Burish, Trevor Daly, Jacob Dowell, Radek Dvorak, Louis Ericsson, Vernon Fiddler, Mark Fistrick, Alex Goligoski, Niklas Grossman, Philip Larsen, Kari Lehtonen, Brenden Morrow, Steve Ott, Toby Petersen, Andrew Raycroft, Mike Ribeiro, Stéphane Robidas, Michael Rider, Sheldon Surey, Thomas Wincourt, Tom Wandell.

Injured: Scott Glennie, Adam Purdy.

Detroit Red Wings

Justin Abelkader, Todd Betruzzi, Fabian Brunnstrom, Daniel Cleary, Mike Commodore, Ty Conklin, Pavel Datsyuk, Patrick Eaves, Corey Emmerton, Jonathan Eriksson, Valteri Filppula, Johan Farnzen, Darren Helm, Thomas Holmstrom , James Howard, Jiri Hudler, Jakub Kindl, Niklas Cronwall, Niklas Lindström, Andrew Miller, Brad Stewart, Ian White, Henrik Zetterberg.

Injured: Jan Mursak. Edmonton Oilers Hopkins, Linus Omark, Magnus Paajärvi, Theo Peckham, Lennart Petrell, Jeff Petri, Corey Potter, Ladislav Schmid, Ryan Smith, Andy Sutton.

Injured: Ben Eager, Taylor Fedun, Sam Gagne, Ryan Whitney.

Florida Panthers

Sean Bergenheim, David Booth, Matt Bradley, Brian Campbell, Ryan Carter, Evgeny Dadonov, Keaton Ellerby, Tomasz Fleischmann, Jason Garrison, Marcel Gotch, Eric Goodbranson, Ed Jowanowski, Tomasz Kopecky, Dmitry Kulikov, Jakob Markström, Sean Matthias, Jack Skille, José Theodore, Scotty Upshall, Chris Verstig, Mike Weaver, Sitven Weiss.

Injured: Scott Clemmensen, Michael Santorelli.

Los Angeles Kings

Jonathan Bernier, Dustin Brown, Kyle Clifford, Drew Doughty, Davis Druisky, Simone Gagne, Matt Green, Trent Hunter, Jack Johnson, Anze Kopitar, Trevor Lewis, Alec Martinez, Willie Mitchell, Ethan Moreau, Scott Parsi, Dustin Penner, Jonathan Quick, Mike Richards, Brad Richardson, Rob Scuderi, Jarret Stoll, Kevin Westgarth, Justin Williams, Jeff Zatkoff.

Injured: Jake Mazzin. Minnesota Wild Nystrom, Darrol Pou, Marco Scandella, Nick Schultz, Devin Setoguchi, Jared Spurgin, Brad Staubitz, Clayton Stoner, Greg Zanon, Marek Zydlicki.

Injured: Cody Almond, Matt Kasian, Mike Lundin.

Montreal Canadiens

Blair Betts, Peter Budai, Mike Cammalleri, Chris Campoli, Eric Cole, Matthew Darcher, David Descharnay, Rafael Diaz, Andreas Engquist, Alexey Emelin, Hal Gill, Brian Gionta, Scott Gomez, Josh Gorges, Andrey Kostitsyn, Travis Moen, Max Pacioretti, Tomasz Plekanec, Carey Price, Jaroslav Shpacek, PK Subban, Yannick Weber, Jeff Wojwitka.

Injured: Hunter Bishop, Andrei Markov, Brandon Nash, Ryan White. Nashville Predators Reilly, Pekka Rinne, Craig Smith, Jerred Smithson, Nick Spaling, Zach Stortini, Ryan Suter, Jordin Tutu, Shea Weber, Colin Wilson.

Injured: Francis Bouillon, Mike Fisher, Roman Josie. New Jersey Devils Mills, Nick Palmieri, Zach Parise, Rod Pelli, Bruce Salvador, Henrik Tallinder, Matthias Tendeby, Anton Volchenkov, Dainius Zubrus.

Injured: Travis Zajack.

New York Islanders

Josh Bailey, Blake Como, Rick DiPietro, Mark Eaton, Michael Grabner, Travis Hamonic, Milan Yurchina, Andrew MacDonald, Matt Martin, Al Montoya, Mike Motto, Matt Moulson, Evgeny Nabokov, Frans Nielsen, Kyle Okposo, Jay Pandolfo, P. A. Parento, Marty Reasoner, Brian Rolston, Steve Staios, Mark Strait, Ryan Strom, John Tavares.

Injured: Jeremy Colliton, Trevor Gilles, Mark Katic, Nino Niederreiter, Rhett Rakshani.

New York Rangers

Artem Anisimov, Brendan Bell, Stu Bickel, Martin Byron, Brian Boyle, Ryan Callahan, Eric Christensen, Michael Del Zotto, Brandon Dubinsky, Steve Eminger, Tim Erickson, Ruslan Fedotenko, Marian Gaborik, Dan Girardi, Henrik Lundqvist, Ryan McDonagh, Brandon Prast, Brad Richards, Michael Rupp, Michael Sauer, Scott Sticher, Derek Stefan, Wojtek Wolski, Mats Zaccarello.

Injured: Chad Kolarik, Mark Staal.

Ottawa Senators

Daniel Alfredsson, Craig Anderson, Alex Old, Bobby Butler, Eric Kondra, Jared Cowan, Stefan Da Costa, Nikita Filatov, Nick Foligno, Sergei Gonchar, Colin Greening, Erik Karlsson, Zenon Konopka, Philip Cuba , Brian Lee, Milan Michalek, Chris Neal, Chris Phillips, David Rundblad, Zach Smith, Jason Spezza, Mika Zibanejad.

Injured: Matt Karkner, Peter Regin, Jess Winchester.

Philadelphia Flyers

Sergei Bobrovsky, Daniel Brière, Ilya Bryzgalov, Matt Carl, Braydon Coburn, Sean Couturier, Claude Giroux, Scott Hartnell, Jaromir Jagr, Andreas Lilja, Andrey Mezaroj, Andreas Nodl, Chris Pronger, Matt Reed, Zach Rinaldo, Jody Shelley, Wayne Simmonds, Maxime Talbot, Kimmo Timomen, James van Riemsdyk, Jakub Voracek, Matt Walker.

Injured: Ian Laperriere, Brandon Manning, Andrew Roe.

Phoenix Coyotes

Adrian Aucoin, Paul Bissonet, Mikkel Boedker, Kyle Chipchura, Shane Dawn, Boyd Gordon, Martin Hanzal, Rostislav Kleshla, Lauri Korpikoski, Jason LaBarbera, Daymond Langkow, Brett McLean, Derek Morris, Petteri Nokelainen, Patrick O’Sullivan, Taylor Pyatt, Michal Rozival, David Schlemko, Mike Smith, Raffi Torres, Radim Vrbata, Ray Whitney, Keith Yandl.

Injured: Kurt Sauer.

Pittsburgh Penguins

Craig Adams, Aaron Asham, Matt Cook, Pascal Dupuy, Deric Engelland, Marc-Andre Fleury, Brent Johnson, Tyler Kennedy, Chris Kunitz, Chris Letang, Mark Letestu, Ben Lovejoy, Steve McIntyre, Eugene Malkin, Paul Martin, Zbynek Michalek, James Neal, Matt Niskanen, Brooks Orpik, Richard Park, Jordan Staal, Steve Sullivan, Joe Vitale.

Injured: Robert Bortuzzo, Sidney Crosby, Nick Petersen.

St. Louis Blues

Jason Arnott, David Backis, Patrick Berglund, Carlo Colajakovo, Matt D’Agostini, Brian Elliot, Evgeny Grachev, Yaroslav Halak, Kent Haskins, Barret Jackman, Jamie Langenbrunner, Andy MacDonald, Scott Nichol, Nikita Nikitin, T.J. Oshi , Alex Pietrangelo, Roman Polak, Chris Porter, Ryan Reeves, Kevin Shattenkirk, Vladimir Sobotka, Alexander Steen, Chris Stewart.

Injured: BJ Crombin, David Perron.

San Jose Sharks

Dan Boyle, Brent Burns, Ryan Clow, Logan Couture, Jason Dimers, Andrew Desjardins, Thomas Grice, Michal Gundzush, Patrick Marleau, Jamie McGinn, Torrey Mitchell, Andrew Murray, Douglas Murray, Joe Pavelski, Harry Sateri, Joe Thornton, Jim Vandermeer, Mark-Eduard Vlasic, Colin White, Brad Winchester, Tommy Wingels.

Injured: Martin Gavlat, Antti Niemi, Antero Niittimäki.

Tampa Bay Lightning

Marc-André Bergeron, Eric Brewer, Brett Clark, Brett Connolly, Steve Downey, Matthew Garon, Bruno Gervais, Matt Gilroy, Adam Hall, Victor Hedman, Blair Jones, Pavel Kubina, Vincent Lecavalier , Ryan Malone, Dominic Moore, Teddy Purcell, Tom Pyatt, Matthias Ritola, Dwayne Roloson, Ryan Shannon, Martin San Louis, Steven Stamkos, Nate Thompson.

Injured: Charles Landry, Matthias Ohlund.

Toronto Maple Leafs

Kolbin Armstrong, Tyler Bozak, Mike Brown, Philippe Dupuis, Cody Franson, Matt Frattin, Jake Gardiner, Mikhail Grabovsky, Karl Gunnarsson, Jonas Gustavsson, Phil Kessel, Michael Komisarek, Nikolay Kulemin, John- Michael Lyles, Matthew Lombardi, Joffrey Lupul, Clark MacArthur, Colton Orr, Dion Phaneuf, James Reimer, Jay Rosehill, Luke Schenn, David Steckel.

Injured: Tim Conolly, Nazem Kadri.

Vancouver Canucks

Andrew Alberts, Keith Ballard, Kevin Bieksa, Alexander Burrows, Andrew Ebbet, Alexander Adler, Dan HamHughes, Yannick Hansen, Christopher Higgins, Cody Hodgson, Maxime Lapierre, Roberto Luongo, Manny Malhotra, Sami Salo, Mikael Samuelsson, Corey Schneider, Daniel Sedin, Henrik Sedin, Marco Sturm, Alexander Sulzer, Christopher Tanev, Aaron Volpatti, Dale Weiss.

Injured: Nolan Baumgartner, Byron Beetz, Ryan Kesler, Stephen Pinizotto, Mason Raymond, Aaron Rohm, Stefan Schneider.