How can lacrosse players improve their defensive skills. What are the most effective exercises for building strength and endurance in lacrosse defense. Which training routines can help defenders outperform their opponents on the field.
The Importance of Strength and Endurance in Lacrosse Defense
In the fast-paced world of lacrosse, defense plays a crucial role in determining the outcome of a game. Regardless of your position on the field, mastering defensive techniques is essential for overall team success. Two key attributes that set exceptional defenders apart are strength and endurance.
Strength allows defenders to effectively push opponents away from the goal or towards the sidelines, while endurance enables them to maintain peak performance throughout the game, even as their opponents tire. By focusing on these two aspects, lacrosse players can significantly enhance their defensive capabilities and become formidable opponents on the field.
Squats: The Foundation of Lacrosse Defense
Squats are widely regarded as one of the most effective exercises for improving lacrosse defense. This compound movement targets multiple muscle groups, particularly the legs and core, which are essential for maintaining a solid defensive stance and executing powerful movements on the field.
Benefits of Squats for Lacrosse Players:
- Strengthens leg muscles, improving explosive power and speed
- Enhances core stability, crucial for maintaining balance during defensive maneuvers
- Increases overall lower body strength, allowing for more effective checks and blocks
- Improves endurance when performed with higher repetitions
How can lacrosse players incorporate squats into their training routine. It’s recommended to have two dedicated squat sessions per week. One session should focus on low-rep, high-weight squats (2-5 repetitions) to build raw strength, while the other should emphasize high-rep, lower-weight squats (8-15 repetitions) to improve muscular endurance. For beginners or those without access to weights, bodyweight squats can still provide significant benefits.
Sprint Intervals: Boosting Speed and Endurance
Sprint intervals are a cornerstone of lacrosse conditioning, offering numerous benefits for defensive players. These high-intensity bursts of speed followed by brief recovery periods help simulate the stop-and-start nature of lacrosse, preparing players for the demands of the game.
Key Advantages of Sprint Intervals:
- Improves cardiovascular endurance
- Enhances anaerobic capacity, crucial for short bursts of intense activity
- Increases overall speed and agility
- Burns calories and improves body composition
How can lacrosse players maximize the benefits of sprint intervals. A dedicated player should aim to perform sprint intervals before and after regular practice sessions. Start with 10 minutes of sprint intervals before practice to warm up and prepare the body for intense activity. After practice, add another 10 minutes of sprint intervals to push your endurance limits and improve overall conditioning. Consistency is key – maintain this routine for several weeks to see significant improvements in your on-field performance.
Bench Press and Pushups: Building Upper Body Strength
A strong upper body is essential for lacrosse defenders, enabling them to effectively turn opponents away from the goal or sidelines. The bench press and pushups are two excellent exercises that target the chest, triceps, and shoulders – key muscle groups for defensive maneuvers.
Bench Press vs. Pushups: Which is Better?
Both exercises offer unique benefits for lacrosse players:
- Bench Press: Allows for precise weight control and progressive overload
- Pushups: Bodyweight exercise that can be performed anywhere, anytime
How should lacrosse players incorporate these exercises into their routine. Similar to squats, it’s recommended to have two upper body strength sessions per week. One session should focus on low-rep, high-weight bench presses (3-5 repetitions) to build raw strength. The other session can include higher-rep pushups (15-30 repetitions) or moderate-weight bench presses (8-12 repetitions) to improve muscular endurance. Always prioritize proper form over weight or repetitions to prevent injuries and maximize results.
Wall Sits: Developing Lower Body Endurance
Wall sits are an excellent isometric exercise that directly translates to the defensive stance in lacrosse. This exercise strengthens the quadriceps, hamstrings, and glutes while improving overall lower body endurance – crucial for maintaining an effective defensive position throughout the game.
Benefits of Wall Sits for Lacrosse Defenders:
- Improves stamina in the defensive stance
- Strengthens the muscles used in the “sit” position
- Enhances overall lower body endurance
- Requires no equipment and can be performed anywhere
How can lacrosse players effectively incorporate wall sits into their training? Wall sits are an excellent “finisher” exercise to add at the end of your regular workout routine. Start with 3-4 sets of 30-60 second holds, gradually increasing the duration as your endurance improves. For an added challenge, try single-leg wall sits or hold a weight plate on your lap during the exercise.
Long Runs: Building Cardiovascular Endurance
While lacrosse is primarily an anaerobic sport characterized by short bursts of intense activity, long-distance running plays a crucial role in developing overall cardiovascular endurance. This endurance translates to improved recovery between plays and better stamina throughout the game.
Benefits of Long Runs for Lacrosse Players:
- Improves overall cardiovascular fitness
- Enhances recovery between high-intensity plays
- Builds mental toughness and discipline
- Provides an opportunity for active recovery after intense games or practices
How should lacrosse players approach long-distance running? Incorporate one long run per week into your training schedule, ideally on a rest day or after a game. Set aside 60 minutes for a steady-paced run, focusing on maintaining a consistent rhythm rather than pushing for speed. Use this time to listen to music, podcasts, or audiobooks, allowing your mind to relax while your body builds endurance. Remember, the goal is to finish the run feeling refreshed, not exhausted.
Creating a Comprehensive Lacrosse Defense Training Program
To maximize the benefits of these exercises, it’s essential to create a well-structured training program that incorporates all aspects of lacrosse defense. Here’s a sample weekly schedule that combines strength, endurance, and skill-specific training:
Sample Weekly Training Schedule:
- Monday: Heavy squats (3-5 reps), sprint intervals, wall sits
- Tuesday: Bench press (3-5 reps), lacrosse-specific drills
- Wednesday: Active recovery – light jog or yoga
- Thursday: High-rep squats (8-15 reps), sprint intervals, wall sits
- Friday: Pushups, lacrosse-specific drills
- Saturday: Game day or high-intensity practice
- Sunday: Long run (60 minutes)
How can players ensure they’re making progress with this training program? Keep a detailed log of your workouts, including weights lifted, sprint times, and perceived exertion levels. Regularly assess your on-field performance and adjust your training as needed. Don’t hesitate to consult with your coach or a strength and conditioning specialist to fine-tune your program for optimal results.
Nutrition and Recovery: Essential Components of Defensive Success
While training is crucial for improving lacrosse defense, proper nutrition and recovery are equally important for maximizing performance and preventing injuries. A well-balanced diet provides the necessary fuel for intense workouts and helps repair muscle tissue after training.
Key Nutritional Considerations for Lacrosse Defenders:
- Adequate protein intake for muscle repair and growth
- Complex carbohydrates for sustained energy
- Healthy fats for hormone production and joint health
- Proper hydration before, during, and after training
How can lacrosse players optimize their recovery between training sessions? Implement the following recovery strategies to enhance your defensive performance:
- Get 7-9 hours of quality sleep each night
- Use foam rolling and stretching to alleviate muscle soreness
- Consider ice baths or contrast therapy after intense workouts
- Practice mindfulness or meditation to reduce stress and improve mental focus
By combining effective training exercises with proper nutrition and recovery strategies, lacrosse players can significantly enhance their defensive capabilities. Remember that consistency is key – stick to your training program, listen to your body, and always strive for improvement on and off the field.
Lacrosse Exercises for Defense: Top 10 – LaxWeekly
by jakenathan
Defense is a very important skill in lacrosse. No matter what position you play, you need to be able to play proper defense against your opponents. The two biggest assets to a defender are 1) Strength 2) Endurance. If you are strong, you can easily push opponents away from the goal or into the sideline. If you have endurance, you can outwork your opponent when they are tired. Today we’ll show you 5 exercises to improve your strength and endurance, so you will become the best defenseman possible.
1) Squats
Overview: Squats are a staple exercise in the weight room, and they are the best exercise you can do to help your defense. This exercise helps strengthen your legs and core, which are the foundation of any movement in lacrosse. When I played attack, the defenders who intimidated me most were the ones with huge legs who constantly got low to the ground in a squat position.
Training: Squats should be incorporated into your training regularly. Have one day dedicated to high weight, low rep (2-5 rep) squats to build up your raw strength. On another day, do lower weight, higher rep (8-15) squats to help your endurance. You don’t even need weights for squats, bodyweight squats will do for many lacrosse players.
2) Sprint Intervals
Overview: You know those dreaded sprints that you have to do at the end of practice? They aren’t fun, but they can be very effective for endurance and speed. The great part about sprints is that you can do them any time, anywhere. If you’re on vacation, you can find a street or grass area to do sprints. After lacrosse practice, you can do a couple extra sets of sprints. They are a great complement to other exercises.
Training: If you are dedicated enough, get to practice early and do 10 minutes of sprint intervals before practice. Then after practice, do 10 extra minutes of sprint intervals.
I guarantee you that you will impress your coach and teammates and be in much better shape in a matter of weeks.
3) Bench Press/Pushups
Overview: The bench press and the pushup are essential for lacrosse defense. Turning an opponent away from the goal or the sideline takes strong chest and tricep muscles. These two exercises are perfect for strengthening your chest, triceps, and shoulders. This is one of my favorite exercises to do, because the form is very easy.
Training: If you feel ready, go to your local gym and have someone spot you while doing bench press. Some people love to max out on bench, but I never find that necessary. Similar to squats, I think you should have one day where you do low rep high weight for pure strength, and one day where you do high rep low weight for muscle endurance.
4) Wall Sits
Overview: Wall sits are a perfect exercise to incorporate into your training routine.
When playing defense, it’s important to be able to “sit” in a stance that allows you lower your body to push effectively. This stance is similar to the “3 point stance” in basketball or how offensive lineman block in football. Wall sits give you endurance so you can stay in this position or longer.
Training: I think of wall sits as a nice “finisher” exercise to do when you’re done with your normal routine. Throw in a few sets of 30 sec-60 sec and watch your leg strength and endurance improve. One of the best defensive minds in lacrosse, Gerry Byrne, says he sleeps “in an athletic stance.” Help your athletic stance by doing wall sits.
5) Long Runs
Overview: This isn’t the first time that I have mentioned long runs as beneficial to lacrosse players. They are one of my favorite exercises to incorporate into training routines. Long runs help with your endurance, recovery, and rejuvenation after long periods of work.
Training: My suggestion is to do 1 long-run per week. Set a timer for 1 hour and run at a steady pace for the entire time. Throw on some music, a podcast, or an audiobook and let yourself relax. Long runs should not be taxing on your cardiovascular system; you should not be breathing heavy while you run. I always loved long runs on Sundays after a big game on Saturday.
In conclusion, lacrosse defenseman need to be in great shape in order to be at the top of their game. Incorporate these 5 exercises into your training routine to get in better shape and become an elite lacrosse player.
Jesse Bernhardt – Men’s Lacrosse Coach
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Men’s Lacrosse
Jesse Bernhardt officially returned to his alma mater on July 24, 2017, when he was announced as Maryland’s assistant coach.
Bernhardt serves as the team’s defensive coordinator and will begins his seventh season at UMD in 2024.
“We are thrilled to have Jesse return to the Maryland men’s lacrosse program,” head coach John Tillman said. “Jesse has had success in our system as both a player and a coach. He will be a valuable asset to our program as he remains one of the best players in the world at his position. I am confident he will be an excellent mentor and role model for our student-athletes and we are fortunate to have him.”
A 2013 graduate of the University of Maryland, Bernhardt has quickly ascended the coaching ranks and built a reputation as one of the brightest young defensive minds in college lacrosse.
Bernhardt has had success at all levels of lacrosse, winning a World Championship with Team USA and a Major League Lacrosse Championship with the Chesapeake Bayhawks, while also appearing multiple times as both a player and a coach at the NCAA’s Championship weekend. In the spring of 2020, Chrome LC selected Bernhardt second overall in the Premier Lacrosse League entry draft.
Today, Bernhardt remains on the Chrome as a team captain. In 2023, Bernhardt not only earned a spot on his third World Championship team, he also was named one of just three team captains.
Bernhardt helped lead Maryland to its 20th straight postseason appearance in 2023. Under his guidance, Brett Makar, Ajax Zappitello, John Geppert and Dante Trader Jr. all earned USILA All-American honors. Makar was drafted third overall in the 2023 PLL Draft by the Atlas Lacrosse Club and was named back-to-back Big Ten Defensive Player of the Year.
Under Bernhardt in 2022, the Terrapin defense obtained massive success and was a vital part of the program’s National Championship run that resulted in the first-ever team to finish a season 18-0. Bernhardt coached four defensive players to USILA All-American status. Additionally, the defense was the strongest when it mattered most as the Terps didn’t allow more than nine goals in their final five games.
Bernhardt led one of the most formidable defensive units in the nation in 2021, anchoring the Terrapins to the Big Ten Regular Season and Tournament Championships and the National Championship game.
Defensemen Nick Grill and Brett Makar were both named Second Team USILA All-Americans and All-Big Ten performers, while Grill was named the Big Ten Defensive Player of the Year under his tutelage. Roman Puglise also garnered USILA All-American and All-Big Ten accolades.
Maryland’s defense put on master class performance in the NCAA Semifinals, holding Duke to just five goals – their fewest in a game since 2013 as Maryland secured a 14-5 victory. The performance was the crown jewel of an impressive 15-game winning streak throughout the 2021 campaign, where Maryland held its opponents to under 10 goals in seven games.
Close defenseman Brett Makar and short stick defensive midfielder Roman Puglise both earned Inside Lacrosse Media All-America honors under Bernhardt during the shortened 2020 season due to COVID-19 where the Terps went 5-1.
Senior defenseman Curtis Corley earned USILA All-American honors under Bernhardt’s guidance in 2019, and was drafted 12th overall in the Premier Lacrosse League draft by Archers LC.
Maryland was a top-25 defense under Bernhardt in 2019, advancing to the NCAA Quarterfinal round for the sixth straight season.
In his first season with the Terps as assistant coach, Bernhardt helped lead the 2018 program to its fifth consecutive Final Four. His man-down defensive unit was sensational, ranking fifth nationally with a 78-percent success rate, while senior defender Bryce Young and senior goalkeeper Dan Morris were named USILA All-Americans.
Bernhardt comes to Maryland after spending one season as defensive coordinator at Princeton, where he helped produce a first-team All-Ivy League goalie, a first-team All-Ivy League defenseman and two freshmen defenders who were named freshmen All-Americas by College Crosse.
Prior to Princeton, he spent two years as an assistant coach at Rutgers, helping the program into the national spotlight while coaching defense and face-offs. The Scarlet Knights defense was ranked 48th in Division I the year before Bernhardt arrived and since has improved to 35th in 2015 and 29th in 2016, at 9.
88 goals against per game.
Rutgers went 11-5 in 2016, with a pair of wins over Johns Hopkins and a spot in the Big Ten championship game. The Scarlet Knights were ranked 16th in the final poll of the year.
Bernhardt began his college coaching career in 2014 as Maryland’s volunteer assistant coach, helping the Terrapins reach the NCAA Final Four.
As a player, Bernhardt has enjoyed extraordinary success at the collegiate and professional levels. Playing for Maryland, Bernhardt was a two-time captain and two-time USILA All-American, in addition to being named a USILA Scholar All-American. He was the ACC Co-Defensive Player of the Year as a junior in 2012.
Bernhardt is currently a close defenseman and team captain for the Chrome Lacrosse Club of the Premier Lacrosse League. Before his time in the PLL, he won a Major League Lacrosse Championship with the Chesapeake Bayhawks in 2013 and earned multiple MLL All-Star nods.
Bernhardt also has experience at the international level, helping Team USA to a gold medal finish at the 2018 World Lacrosse Championship finish and a runner-up finish in 2014.
Bernhardt’s older brother, Jake, played at Maryland from 2009-13, while his younger brother, Jared, is currently on the Maryland roster.
Bernhardt’s Honor Roll as a Player
• 2020 PLL Entry Draft Choice (2nd overall – Chrome LC)
• 2019 MLL Champion – Chesapeake Bayhawks
• 2018 Team USA – Gold Medal at World Championships
• MLL All-Star
• 2014 Team USA – Silver Medal at World Championships
• 2x Team Captain at Maryland (2012, 2013)
• 2x USILA All-American (2013 – 1st Team, 2012 – 2nd Team)
• 2x All-ACC (2012, 2013)
• 2x All-ACC Academic Team (2012, 2013)
• 2013 USILA Scholar All-American
• 2013 Senior CLASS Award Finalist
• 2013 MLL Draft Choice (4th overall – Chesapeake)
• 2012 NCAA All-Tournament Team
• 2012 ACC Co-Defensive Player of the Year
Updated June 22, 2023
- Full Name: Jesse A.
Bernhardt - Hometown: Longwood, Florida
- Education: Maryland, 2013 (letters and sciences)
Bernhardt
- 2010-13: Maryland, LSM
- 2013-19: Chesapeake Bayhawks
- 2020-present: Chrome LC
- 2014-present: Team USA
- 2014: Maryland, Volunteer Assistant
- 2014-15: Rutgers, Assistant Coach/Defensive Coordinator
- 2015-17: Princeton, Assistant Coach/Defensive Coordinator
- 2017-present: Maryland, Assistant Coach/Defensive Coordinator
© 2023 University of Maryland
LaCrosse ALPHABURLY Pro 18″ 1600G Optifade Marsh in Moscow at a price of 17400 rubles
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Mouthguard Sports Football Lacrosse Basketball reviews and…
Description of Mouthguard Sports Football Lacrosse Basketball
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Do not buy – caps
Olajuwon A. Achille
9 0004 United Kingdom, Belfast
Level 1
679 Review
27 Karma
Awful quality. Terrible product should have received a refund once I put it in the water as instructed and shrunk it down to a size small enough that a child’s mouth wouldn’t even fit.
Pros
Cons
So-so
Mouthguard – one of the most comfortable we had
Omar A. Austin
Level 1
796 Review
64 Karma
Mouthguard is one of the most comfortable we have had.
and ultimately more comfortable than a hard plastic mouthguard.
Pros
Few competitors
Cons
Poor instructions
Terrible, it shrinks
Zach S. Sornsin
1 Level
799 Feedback
69 Karma
Followed the instructions step by step. When I lowered the mouthguard into the water, it started to shrink after 5 seconds. He shrunk so fast. It was so small that it didn’t fit in my daughter’s teeth. So now I have to buy her a new one to wear to karate and football tomorrow. I was a soccer player as a child and never had a mouthguard like this. Terrible product.
Pros
tested
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old
589Z”> Op Posted on September 11, 2022
Cool looking mouthguard and great fit!
Eric T. Timbeross
Hong Kong, Rochester
1 Level
688 Feedback
37 Karma . The glitter gives an extra cool look that no other kappa has. I bought it for my teenage son. He fits so perfectly. He used it for boxing, MMA and basketball, he said it was a great defender. He was hit twice by the ball, and the cap protected his mouth and teeth, did not even budge – fit perfectly!
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Don’t Cook – Face Mask
Adam F. French
Level 1
787 Review
34 Karma
Do not listen to instructions! Finally my daughter found what she liked and fit.
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I won’t say anything
Do not cook! suitable for sports medicine
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United Kingdom, Belfast
1 Level
684 Review
44 Karma
I bought these for my 5 year old daughter who grinds her teeth at night. She liked the pink color and the storage case. She put them on a few times before putting them on her mouth and they were comfortable. However, after reading the instructions and following them step by step, the mouthguard turned into a tiny piece that I couldn’t even put in my mouth.
