Scott umberger. Lacrosse Training: Position-Specific Strategies for Peak Performance

How can lacrosse players optimize their training for specific positions. What are the key differences in physical demands between attackers, defenders, midfielders, and goalies. How to develop position-specific strength, speed, and endurance for lacrosse success.

Understanding the Physical Demands of Lacrosse Positions

Lacrosse is a dynamic sport that requires a unique blend of athleticism, skill, and tactical awareness. Each position on the field has its own set of physical demands and performance requirements. While comprehensive studies on the exact physiological demands of lacrosse are limited, we can draw insights from similar sports and practical experience to develop effective training strategies.

Comparing Running Volumes Across Positions

In general, the running volumes for different lacrosse positions can be ranked as follows:

1. Midfielders: Highest running volume
2. Attackers and Defenders: Similar, moderate running volume
3. Goalies: Lowest running volume

This breakdown provides a starting point for tailoring conditioning programs to each position’s needs. However, it’s important to note that the intensity and nature of movements vary significantly between positions, even if total distance covered may be similar.

Adapting Training Principles from Other Sports

While lacrosse-specific research may be limited, we can apply training principles from similar sports to develop effective programs. For example, the author mentions drawing insights from soccer studies conducted in the Premier League. These studies provide valuable data on high-intensity intermittent exercise, which is highly relevant to lacrosse performance.

Insights from Ice Hockey Training

The author shares an interesting anecdote about training a successful NHL hockey player. This example illustrates how principles from one sport can be adapted to enhance performance in another. Ice hockey, like lacrosse, involves intense bursts of activity interspersed with periods of rest or lower intensity.

Key takeaways from the hockey training example:

• Focus on preparing for both regular season and playoff intensity
• Understand the challenge of mimicking exact game conditions in training
• Recognize the importance of recovery between high-intensity efforts

Developing Position-Specific Fitness for Lacrosse

While exact replication of game conditions may not be possible or necessary, we can design training programs that target the key physical attributes required for each position.

Midfielders: Endurance and Recovery

Midfielders cover the most ground during a game, transitioning constantly between offense and defense. Their training should focus on:

• High-volume interval training to build aerobic and anaerobic endurance
• Repeated sprint ability (RSA) to maintain performance over multiple possessions
• Active recovery techniques to minimize fatigue during games

Attackers and Defenders: Power and Agility

While attackers and defenders may cover similar distances, their movement patterns and physical demands differ significantly:

Attackers:

• Explosive acceleration and deceleration drills
• Change of direction and agility work
• Upper body power for shooting and passing

Defenders:

• Lateral quickness and reactive agility
• Lower body strength for maintaining defensive positioning
• Upper body strength for stick checks and physical play

Goalies: Reaction Time and Flexibility

While goalies may have the lowest running volume, their position demands unique physical attributes:

• Reaction time drills using visual and auditory cues
• Explosive lower body power for quick lateral movements
• Flexibility and mobility work to improve range of motion

Periodization and Seasonal Considerations for Lacrosse Training

Effective lacrosse training requires careful periodization to ensure players peak at the right times during the season. This approach helps balance the development of different physical attributes while managing fatigue and injury risk.

Off-Season Focus: Building a Foundation

The off-season provides an opportunity to address weaknesses and build a solid foundation of strength and conditioning. Key components of off-season training include:

• Progressive overload in strength training to build muscle and power
• Aerobic base building through longer, steady-state conditioning
• Injury prevention work targeting common lacrosse-specific problem areas
• Skill development and technique refinement

Pre-Season: Increasing Sport-Specific Intensity

As the season approaches, training should shift towards more lacrosse-specific conditioning and higher intensity work:

• Introduction of more explosive, plyometric exercises
• Increased focus on speed and agility drills
• Integration of lacrosse-specific movement patterns into conditioning
• Gradual increase in training volume to mimic game demands

In-Season: Maintenance and Recovery

During the competitive season, the focus shifts to maintaining fitness levels while prioritizing recovery and injury prevention:

• Reduced training volume with maintained intensity
• Increased emphasis on recovery techniques (e.g., foam rolling, mobility work)
• Individualized programs to address specific player needs
• Careful monitoring of fatigue and adjustment of training loads as needed

Integrating Strength Training into Lacrosse-Specific Programs

Strength training plays a crucial role in developing the power, stability, and injury resistance necessary for high-level lacrosse performance. However, it’s essential to integrate strength work in a way that complements on-field training and doesn’t interfere with skill development.

Key Exercises for Lacrosse Players

While specific exercise selection should be tailored to individual needs and positional demands, some key movements that benefit most lacrosse players include:

• Squats and deadlifts for lower body strength and power
• Pull-ups and rows for upper body pulling strength
• Push-ups and bench press variations for pushing power
• Single-leg exercises (e.g., lunges, step-ups) for balance and stability
• Core exercises focusing on rotational strength and anti-rotation
• Olympic lift variations or medicine ball throws for explosive power

Balancing Strength Work with On-Field Training

To maximize the benefits of strength training without compromising lacrosse-specific skill work:

• Schedule heavier lifting sessions on days further from games or intense practices
• Incorporate shorter, more frequent strength sessions to maintain strength without excessive fatigue
• Use velocity-based training to optimize power development while managing fatigue
• Gradually reduce strength training volume as the season progresses, focusing on maintaining rather than building strength

Nutrition and Recovery Strategies for Lacrosse Performance

Proper nutrition and recovery are essential components of any successful lacrosse training program. These factors can significantly impact a player’s ability to perform at their best and recover quickly between training sessions and games.

Fueling for Performance

Lacrosse players need a well-balanced diet that provides adequate energy for intense training and competition. Key nutritional considerations include:

• Sufficient carbohydrate intake to fuel high-intensity efforts
• Lean protein sources for muscle recovery and growth
• Healthy fats to support hormone production and overall health
• Adequate hydration before, during, and after training and games
• Timing of meals and snacks to optimize energy availability and recovery

Recovery Techniques for Lacrosse Players

Implementing effective recovery strategies can help lacrosse players maintain performance and reduce injury risk throughout a long season. Some key recovery methods include:

• Active recovery sessions (e.g., light jogging, swimming) to promote blood flow and reduce muscle soreness
• Foam rolling and self-massage techniques to address soft tissue restrictions
• Proper sleep hygiene to ensure adequate rest and recovery
• Contrast therapy (alternating hot and cold) to reduce inflammation and promote circulation
• Mindfulness and relaxation techniques to manage stress and promote mental recovery

Mental Preparation and Skill Development in Lacrosse Training

While physical preparation is crucial, the mental aspects of lacrosse performance should not be overlooked. Integrating mental skills training and sport-specific skill development into the overall program can significantly enhance on-field performance.

Mental Skills for Lacrosse Success

Developing mental resilience and focus can give players a competitive edge. Key mental skills to cultivate include:

• Visualization techniques to improve decision-making and reaction time
• Concentration drills to enhance focus during high-pressure situations
• Goal-setting strategies to maintain motivation throughout the season
• Anxiety management techniques to optimize arousal levels for performance
• Team cohesion exercises to improve on-field communication and coordination

Integrating Skill Work into Physical Training

To maximize the transfer of physical attributes to on-field performance, it’s essential to integrate lacrosse-specific skill work into the training program. This can be achieved through:

• Incorporating stick skills into conditioning drills (e.g., passing or shooting while fatigued)
• Using sport-specific movement patterns in agility and speed training
• Designing strength exercises that mimic lacrosse-specific actions (e.g., rotational medicine ball throws for shooting power)
• Implementing decision-making elements into physical drills to challenge cognitive skills under fatigue

By addressing the physical, mental, and technical aspects of lacrosse performance in an integrated manner, players can develop a comprehensive skill set that translates directly to improved on-field success. Remember that while general principles apply across positions, the most effective training programs will be tailored to individual player needs, team strategies, and the specific demands of each position on the lacrosse field.

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.