Common Offseason Training Pratfalls to Avoid
Now that the fall recruiting season is over, players’ attention has turned toward getting ready for next year. While there will surely be some team practices and the occasional tournaments to keep busy over the winter months, for many lacrosse players this time of year means stepping up fitness and nutrition efforts in hopes of becoming a better player.
Admirable as that may be, making the commitment to getting yourself more physically prepared to play isn’t as simple as hitting the gym on a regular basis and drinking the occasional protein shake.
Each offseason, I witness scores of young players making the same silly mistakes when it comes to training, eating and just taking care of their bodies in general. Not that they’re doing this on purpose; many are just victims of misinformation and their own good intentions.
So to help ensure that you’re on the right track, I’ve put together the following offseason preparation checklist. Divided into three sections (training, nutrition and recovery), this handy guide will give you a quantifiable way to gauge whether or not you have a solid handle on what to do during the offseason.
1. You’re not doing some type of strength training.
The days of just trying to get by on sheer talent and love for the sport are over. Today’s top players know that strength training is key to helping them perform at their best and avoid injury. This is not to imply that you should just run into the gym and start pumping iron with reckless abandon; strength training takes many forms and involves everything from lifting actual weights to tossing medicine balls to using your own body weight as resistance. Start slowly and master basic body weight exercises like squats, lunges, planks and push-ups first. Just make sure that you start, and once you do, make a regular commitment to training at least 2-3 times per week.
2. You tend to favor machine-based exercises over free weights.
If you are already working out on a regular basis, that’s great. If much of that training time is spent using machines, not so much. Most machines only require you to move weight along a set path of motion, which is not how you move as an athlete. Three-dimensional compound movements like squats, lunges, step-ups, presses and rows will have much greater transfer to your on-field performance than positioning yourself on some type of contraption and merely pushing the resistance back and forth. Whenever possible, opt for free weight versions of squats, lunges, step-ups, presses and rows.
3. You’re big into isolation exercises.
Biceps curls, chest flys and leg extensions might be nice if you’re a bodybuilder, but they have virtually no place in an athlete’s training program. Chasing after smaller muscles like these not only wastes valuable time and energy that could be spent getting stronger on big, compound lifts, but they also tend to promote muscle imbalances by focusing so heavily on your “mirror muscles. ” If you want to include a little isolation in your workouts, try going after oft-ignored areas like your glutes and rotator cuff.
4. You stress weight over proper form.
Come on, admit it! You have a tendency to let proper form go out the window once in a while in order to put up “big weight.” Big mistake. Using more weight than your body can handle is one of the quickest ways to get hurt in the weight room. Instead, strive to use the best technique possible and perform each lift through the full range of motion.
5. You fail to engage in a thorough warm-up before working out.
Walking into the gym and cracking your neck a couple of times before you hop on the bench press does not qualify as a warm-up. Nor does doing a couple of lazy static stretches before busting out a set of sprints. If you’re serious about getting the most out of your workouts, you need to put your body through a thorough dynamic warm-up/ movement prep prior to each and every training session. You’ll end up lifting more weight, doing more reps and running faster and more efficiently, simply because you’ll be giving your body a chance to adequately prepare for the task at hand.
6. You don’t pay any attention to your rest intervals between sets.
Muscles need to recover before being asked to repeat a given work output. You can’t, for instance, attempt a one rep max on a bench press or squat and then think you’re going to equal, or surpass that effort a minute later. Well you can, you just won’t like the result. The point being, certain goals require specific rest intervals, so you need to start paying attention to how much time you take between sets in order to get the most out of your training. The following chart will help point you in the right direction:
|Goal||Rest Interval between sets|
|Muscle Endurance||30-45 seconds|
|Hypertrophy (Muscle Growth)||60-90 seconds|
|Max Strength||2-3 minutes|
|Power (i. e. Plyometrics/ Olympic Lifts)||3-5 minutes|
7. You do high-repetition power exercises.
Thanks to the CrossFit-inspired mindset that seems to be sweeping the country, it apparently became okay to do explosive power exercises like box jumps, cleans and various types of medicine ball throws for very high reps. This, despite the fact that the energy systems that power these types of explosive movements only have the capacity to last about 10 seconds. So, when you perform exercises like these for extended durations, they not only cease to be “explosive,” but the potential for injury rises significantly. If it’s power you’re after, keep your reps in the 1-5 range (and 1-3 is probably even better).
8. You place too much emphasis on linear (straight-ahead) speed work.
Lacrosse, like most sports, is a game of multidirectional speed. And while it’s nice to be able to accelerate straight ahead, chances are it’s not something you’ll be doing for long before having to veer off, change direction or encounter an opponent. Needless to say, this makes it imperative that you also include plenty of change-of-direction work in your speed and agility sessions. Drills that utilize agility cones set up in different configurations that cause you to cut and maneuver around them need to be a large part of your training, with special emphasis paid to proper foot placement and body alignment so as not to subject your knees, ankles and hips to any unnecessary stress. Look for more articles on this type of training in the future.
9. You don’t include any interval cardio work.
This is another mistake I see all the time — young lacrosse players either do all long-duration, steady-paced cardio work, or just sprinting like their hair is on fire. Because of the number of times you’ll start, stop, change direction and run for extended periods with little to no break, you need to incorporate more intervals into your program. Drills like broken 400-meter runs (where you jog the curves of a track and sprint the straight aways), or hollow hundreds (start at the goalline of a football field and alternate between jogging 20 yards and sprinting 20 yards until you reach the other goalline) are just a couple of examples of great ways to build stamina for lacrosse.
Up Next: Nutrition
10. You skip breakfast on a regular basis.
It’s called the most important meal of the day for a reason. Failing to eat after an overnight fast can sabotage your entire day, let alone your training efforts. It can leave you in a mental fog, making it difficult to concentrate due to low blood sugar. Not to mention the fact that it will make you more likely to overeat at lunch, impairing your digestion and wreaking havoc with your energy levels for the rest of the day. So get in the habit of eating at least a little something — preferably something rich in protein and complex carbohydrates — every morning.
11. You fail to keep properly hydrated.
Since our bodies are made up of over 70% water, it doesn’t make a whole lot of sense to deprive them of the one thing they need most, does it? Even if you think you’re covering your bases here, chances are you’re still coming up a little short. A good rule of thumb is to shoot for at least 6-8 glasses of water throughout the day (about 3-4 bottles), upping that a little more in the time leading up to, during and following physical activity.
12. You go long stretches without eating.
Having breakfast is great, but if your next meal isn’t until late in the afternoon, or worse yet, when you get home from practice in the evening, you can forget about making any gains. Try going no longer than 3-4 hours between meals or snacks. This will help ensure more stable blood sugar levels, leading to sustained energy, and as long as you include some form of quality protein each time you eat (eggs, chicken, turkey, milk, cheese sticks, Greek yogurt), you’ll also help prevent your body from breaking down muscle tissue to meet its energy needs.
13. You don’t prepare.
Part of being a successful athlete means always being prepared on and off the field. Realizing that your busy schedule often requires you to eat on the run, it’s important that you take the time to set up a bunch of healthy snacks that you can take with you. Having nonperishable snacks like trail mix, granola bars, peanut butter on whole wheat bread — and also assorted fruits — always on hand will give you the fuel you need to power through the day.
14. You rely too heavily on supplements.
Despite the glossy magazine ads to the contrary, supplements are, for the most part, a waste of money. Outside of a good multi-vitamin, some fish oils to provide essential fatty acids and perhaps some whey protein powder for those of you who are already training hard, getting your nutrition in order is of far greater importance. The bottom line is that supplements are an addition to, and not a substitute for, a well-balanced diet.
15. Your diet is heavily based in junk food.
And speaking of getting your nutrition in order… if the majority of what you eat comes out of white bags and styrofoam containers, you’re probably going to need to make a few changes. Included amongst these will be:
- Stick with predominantly low-fat sources of protein like chicken, turkey, fish, lean beef, eggs (mainly the whites), cottage cheese and Greek yogurt.
- Consume the majority of your carbohydrates from complex sources like oatmeal, brown rice, sweet potatoes, whole wheat pasta, whole grain breads and cereals, and try to limit your intake of sugars.
- Be sure to take in some form of healthy fat several times throughout the day. This includes things like olive and canola oil, nuts, seeds, avacados and salmon.
- Shoot for 5-9 servings of fruits and vegetables per day. Besides providing essential vitamins and minerals, they’re also rich in dietary fiber — something most young athletes don’t get nearly enough of.
Up Next: Recovery
16. You don’t foam roll on a regular basis.
Working out soft tissue using either a foam roller, a tennis ball, or lacrosse ball has become absolutely imperative to improving athletic performance and helping to avoid injury. Be sure you’re doing some as often as possible, either as part of your warm-ups or to help facilitate recovery following physical activity.
17. You don’t stretch after practices, games and workouts.
Asking muscles to repeatedly contract with great force and then do nothing to help them return to their resting length afterwards isn’t very smart. Over time, this can lead to chronic muscle shortening and lost range of motion which can adversely affect your game, your joint health and your posture. Just as you need to include a dynamic warm-up prior to activity, be sure to statically stretch chronically overused muscle groups like the quads, hip flexors, hamstrings, calves and groin once you’re done.
18. You pay little, if any, attention to your posture.
As helpful as regular stretching can be, it alone won’t be enough to help improve your posture. Given our society’s increasing reliance on electronics, plus things like driving, sitting for hours on end at school — not to mention constantly holding that stick across the front of your body — catching yourself in poor postural positions becomes that much more important. Left unaddressed, poor posture can lead to neck, shoulder and lower back pain, as well as increase your risk for a variety of musculoskeletal injuries.
19. You don’t get an adequate amount of sleep.
Bodies that are still physically developing need more sleep than those that have reached full maturity. Staying up late to play video games or watch television can negatively impact all of your hard work in the gym, as well as out on the field. Growing teens should shoot for at least 8-10 hours per night, every night.
20. You don’t pay enough attention to post-workout nutrition.
So long as the rest of your diet is up to par, drinking a whey protein shake in the first 30 minutes or so following your workout can help facilitate recovery and lead to enhanced gains in muscle mass. In the event that you either don’t want to, or are not allowed to take supplements of any kind, a post-workout meal that’s rich in protein and fast acting carbs (i. e. fruits, yogurt) is your next best bet. It may not be absorbed as quickly as a protein drink, but can still help speed recovery during that critical “anabolic window” that exists in the post workout period.
Up Next: Scoring
Here’s how it works: Read through each item (20 in total) and give yourself a point for every one that applies to you. Remember to be honest with your answers. Since this is really a tool to help you get better, there’s not much point in lying.
Once you’ve read through the entire list and tabulated your score, you’ll have an excellent idea of where your weaknesses lie and can start formulating a plan to help correct them.
So, how’d you do? Check out the breakdown below.
You’re doing a great job! Keep on track and work to improve the few areas where you’re having a little trouble.
Not bad, but there’s work to be done. Shoot to get this number more in the 1-5 range over the next several weeks.
There’s substantial room for improvement. Start slowly and seek to make some lasting changes.
If you scored this low, you need to completely reevaluate your approach to training and nutrition.
INSIDER IN-DEPTH — HOW THE TERPS LAX TEAM TRAINS TO DOMINATE | by Insider Training
THE INSIDER BLOG — Posted by: Ryan Cotter
INSIDER IN-DEPTH — HOW THE TERPS LAX TEAM TRAINS TO DOMINATE
My name is Ryan Cotter, and I am the strength and conditioning coach for the University of Maryland Men’s Lacrosse team. The purpose behind this article is to show exactly what we are doing with our athletes, and the rationale behind why we are doing it. Often times when I read articles by strength coaches, they do a great job explaining their overall training methodology or system, but do not get into the specifics of what is actually going on with their athletes on a day to day basis. Therefore, I thought it would be useful to show the actual program that we are using here at Maryland with our men’s lacrosse team, and try to provide some insight as to why we are doing what we are doing.
In-season, we have reduced the frequency of our lifting from 3 to 2 days a week, with both lifts being total body lifts. The majority of our games are on the weekends, therefore we typically train Mondays and Wednesdays. In the event of a midweek game, we would reduce our training to only 1x that week.
There is not a ton of research out there on the game demands of lacrosse, or a lot of other literature on best practices for training lacrosse players. However, we are fortunate enough to use GPS with our players, and it seems like the demands of the game are fairly similar to what you see in Rugby Union. Both sports cover approximately 3–4 miles in a game, necessitating a well-developed aerobic base. A lot of the running actions involve aggressive change of direction with frequent high intensity accelerations and decelerations, requiring the athletes to be strong enough to support those types of dynamic efforts. Finally, because of the contact involved in the sport, the athletes need to carry a certain amount of lean body mass to be able to handle the collisions that occur throughout the 4 quarters of the game.
For those reasons, I chose to use Dan Baker’s wave-loading periodization scheme, a periodization scheme originally designed for Rugby League players. I like the 6-week cycles because it calls for less exercise rotation and therefore reduces the number of times throughout the year the guys are going to be sore due to new exercises being rotated in. I also like how this periodization scheme doesn’t require a lot of true deloads (reductions in volume and intensity), but has a gradual volume deload over the 6 weeks, with 1 true deload week after 2 cycles (12 weeks). The first few weeks of the cycle allow the athletes to maintain some of the muscle mass that we worked all off-season to obtain, and the later weeks allow for us maintain our maximal strength throughout the entire season.
Like most coaches, I program by making sure we have certain movement categories checked off, not just specific exercises. I like to use Mike Boyle’s exercise classifications to ensure we are hitting all movement patterns that we want to hit throughout the week. Lower body exercises revolves around which joint has the the degrees of flexion/extension during the exercise, making them either knee or hip dominant exercises. Upper body exercises are classified as pushes or pulls, and also by what plane of motion they are in (e.g. vertical press, or horizontal pull). Next, I will categorize the exercise as a power exercise, or a strength exercise, with strength exercises being primary, secondary or tertiary, which loosely follows Joe Kenn’s exercise classifications. Primary exercises are ones that we test and ones that we typically do every single cycle, no matter the time of year. Secondary exercises are close variations of primary exercises, with the aim of having as much carryover as possible. For lower body, secondary exercises are usually a unilateral variation of the lower body exercise (e.g. primary = deadlift, secondary = Single leg RDL). Tertiary exercises are auxiliary or supplemental lifts, usually targeted at one specific muscle group.
Day 1 (Monday): Hip dominant lower body emphasis. Upper body pressing emphasis.
1. SL Squat to box (8–12”) — Single leg stability. It is also part of a larger progression to full pistol squats.
2. Side Lying Windmills — Thoracic spine mobility.
3. KB Warmup Complex — Increases HR and core temperature, as well as reinforces the hip hinge pattern that we will be using in the next 2 exercises. The single arm swing portion of the complex also serves as core stability work.
1. Hip dominant power: Hang Clean — Super set: Bridge w/ leg extension — Glute activation and core stability. I have the athletes focus on getting pelvic and spinal neutral before and throughout each rep.
2. Hip dominant primary: Hex Deadlift — Super set: Airex 3-way reach — Single leg stability and stresses the hamstring at more than 1 angle.
3. Upper press primary: Bench Press — The bench press helps us maintain upper body mass as well as gives me some insight into how the guys are recovering from the weekend games. Bench press is one exercise where you are guaranteed to get the best effort from the athletes, and if they are struggling with 5 reps at 80% for example, that gives me some insight into our current level of readiness.
4. Knee dominant secondary: Barbell Rev Lunge — We do reverse lunges because it puts less stress on the patellar tendon than forward or walking lunges.
5. Vertical press: Single Arm DB Overhead Press — Besides being our vertical press for the week, this exercise serves as an anti-lateral flexion exercise.
6. Hip dominant tertiary: Nordic hamstring curls — The benefits of training the hamstring eccentrically, especially with this exercise, have been well documented over the past few years.
Day 2: Knee dominant lower body emphasis. Upper body pulling emphasis.
1. TWLA Series — We use this for improving shoulder stability and rotator cuff strength. It also helps prep the shoulders for the heavier pulling exercises later in the workout.
2. Mini band shuffles — This serves as our glute activation. I feel that it is important to do some type of glute activation (usually glute med) before we squat.
3. Barbell warmup complex — Similar to the KB warmup complex, this gets the athlete’s heart rate up a little bit, as well as gives them another opportunity to groove their hang clean technique with light weight.
4. Med ball throws — Lacrosse is a rotational sport, and using heavy med balls (20+ lbs) allows us to train that rotation on a different point on the force velocity curve than they do every day in practice.
1. Knee dominant power: Barbell Jump Squat — Our loads for this exercise typically revolve around 20–30% of our predicted back squat maxes, which has been shown to be the load that elicits peak power output. While we want to train the whole force velocity curve, in-season we want the most bang for our buck and don’t stray too far from the 20–30% range. Bootstrap squat and reach — Hip mobility and thoracic extension
2. Knee dominant primary: Front Squat — I prefer front squat to back squat for my lacrosse players for a couple of reasons. First, front squat tends to be more quad dominant than back squat, and this is our main quad dominant exercise. Next, our athletes do not have the best hip mobility in the world (something we are working on) so squatting to good depth with back squat seems to irritate some of our guys’ low back more than I would like (a lot of butt winks), especially in-season. Side note: I am of the opinion that safety squat is the best way to squat, we just don’t have enough of them for it to be feasible for a team of 50 guys. To me safety squat is the best of both worlds: it allows for back squat loads (typically higher once you get accustomed to it) and the cambered bar allows for the load to still be anteriorly distributed like a front squat, and therefore leading to better squatting posture and pain free depth. Additionally, the handles allow for a more comfortable shoulder position, where we are not forcing the athletes shoulder into a hyper extended and externally rotated position. Spiderman’s — Hip mobility
3. Vertical pull primary: Ring Pullups — I prefer doing pullups with rings. The rings allow for more natural rotation of the shoulder (similar to the “Perfect Pushup”) with the hands typically pronated with the arms fulling extended and finish neutral at the top of the pull.
4. Hip dominant tertiary: Stability Ball Hamstring Curl — Concentric hamstring work which compliments the eccentric hamstring work done with the Nordic hams the previous lift.
5. Horizontal pull — Single Arm Dumbbell Row
6. Hip dominant tertiary: Hip Thrusts — I am a big fan of hip thrusts because (similar to kettlebells and opposed to the Olympic lifts) they train hip extension by moving the weight horizontally rather than vertically. The idea with this is to increase horizontal force production, which might be more important than vertical force production in sprinting performance.
Over the first 2 weeks of our pre-season we completed a fitness battery that included the Yo-Yo IR1 (aerobic capacity), 1500m max aerobic speed test (aerobic power), repeat 300’s (lactate capacity), and the U.T.E.S. protocol, (Utah Test of Exhaustive Sprints), a repeat sprint ability developed by Utah’s Ernie Rimer).
Currently, we condition the team 1x per week, with all of our conditioning being sprint based. This allows us to train maximal speed at least once week, and ensures that we are stressing the hamstrings with top end speed work on a consistent basis. During a typical practice week, our guys get a ton of change of directions and high intensity accelerations and decelerations, which all very taxing on the hip flexors, so I want to make sure we are stressing the hamstrings during our conditioning sessions. On top of our team conditioning, certain athletes have bike based conditioning that they complete on their own time for body composition purposes.
Hopefully that gives you some insight into what we are doing here at Maryland. Please feel free to contact with me with any questions/feedback that you have. You can reach me on Twitter @CoachCotter2 or by email at [email protected]
For a more in-depth look at University of Maryland Men’s Lacrosse and all of Coach Ryan Cotter’s training videos, check out:
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The Best Pre-Season Prep Drills for Lacrosse
The Lacrosse season begins soon – in April – and you’d better get moving if you want your team to be prepared for the season ahead. Any good Lacrosse coach knows that performance during the season is affected by the players’ off-season training. Prepare now, and stay ahead of the competition.
Weight training to focus on leg strength
It’s no surprise that having a powerful athletic base – legs – will greatly affect their Lacrosse game. In the off-season and building up before the season begins, start their workouts with weight drills that focus on strengthening the legs. Squats are one of the most basic weight exercises, and still one of the most effective. Try a series of dumbbell squats to keep legs strong and core tight. Have them start with no more than 10-pound weights until they feel comfortable, and make sure they are keeping their back straight and athletic stance strong. Offer assistance to make sure they’re using the best squat position to avoid injury.
Another great weight drill for leg strength is the always-classic lunge. Hold dumbbells in each hand and repeat walking-lunges, or keep one leg stationary on a weight bench and focus on one leg at a time.
Running drills for speed and agility
Keeping up with the physical demands of the Lacrosse season needs a high amount of endurance, not to mention speed and agility. Did you know that Lacrosse athletes can run up to three miles each game? Holding a strong pace for three miles takes a bit of running prep – so get your team going with running drills in the off-season.
Work on agility with jumping drills, lateral running drills and resistance drills. Grab a workout partner and switch between running and squat workouts with a resistance band around your waists. Work on sprints and sideways movements. Plus, keep your endurance up by throwing in a long-distance run a few times a week.
Lacrosse wall ball drills
If you’re a Lacrosse player, you know the game isn’t as easy as it can look. The precision it takes to catch the ball and pass with your stick takes more than a little practice. Wall ball drills are great for prepping for the upcoming season.
Spend several minutes a few times a week practicing wall ball drills. Switch from right hand to left hand, and work on continuous moves without breaking your pace. Get your throw and cradle down, drill as quick and you can with your stick, and switch in between a right-throw to left-catch and vice versa.
Stretching and recovery drills
Before the team starts taking a beating from the on-season, perfect their stretching and recovery skills. It may not sound like an actual drill – but until they properly learn how to stretch and recover your muscles, they won’t be able to get the most out of their Lacrosse workouts or the best performance out of themselves. A foam roller, some resistance bands, and some kind of ball (like a tennis or lacrosse ball) can help massage out your muscles.
Practice rolling out on the foam roller or ball and focus on the quads, calves and hamstrings. Use stretch resistance bands to get a deep stretch in the limbs – or to give the extra inch needed to join hands behind the back, and stretch out the arms or chest area. End workouts with a relaxing stretch and recovery session, to take time to heal the sore muscles. The greater the recovery, the greater the next performance will be.
Start the lacrosse season right with prep drills
With only a few months to go before the season is in full swing, it is crazy important to get your team ready for Lacrosse. Build up their endurance and strength with weight training and running drills, stay light on their feet with agility training, and learn how to treat muscles properly with recovery and stretching drills before and after each workout. Even if players can’t commit to an every-day routine, doing something is better than nothing to prep for the Lacrosse season.
Off Season HLT Program Announced! – Academy of Lacrosse
“Thank you, Lyndsey, for an inspiring and awesome HLT session yesterday!”
“ …what I find the most enticing part of HLT is Lyndsey’s focus on the mental approach.”
“I think their commitment to the Offseason HLT program will greatly enhance their fitness levels when lacrosse tournaments commence this winter…”
Want to know what all the buzz is about? We have developed a NEW performance training approach tailored to the needs of our boys and girls: Offseason HLT. Read the full testimonials below. Read up on the curriculum underneath the testimonials.
This program is pay-as-you-go, so you can attend when it suits you and you are not locked in to a schedule.
If you want to get your son or daughter involved – there’s still time to sign up HERE!
“I have had all 3 of my kids attend the HLT sessions. My daughters are 16 and 12 years old and my son is 14. Lyndsey does an amazing job working on a variety of strength, speed, and agility but what I find the most enticing part of HLT is Lyndsey’s focus on the mental approach. Coach Lyndsey stresses the importance of a positive attitude, what it takes to be a high performer such as getting a good night sleep and eating correctly. HLT is so much more than just a workout, she is offering the participants a view into what made her a successful Division 1 athlete and it has been great for all three of my kids.”
“Thank you, Lyndsey, for an inspiring and awesome HLT session yesterday! Dylan and Aidan had started off the afternoon resistant, reluctant, and frankly, unhappy about having to do more “conditioning” … but both of them ended the session having had fun and looking forward to future sessions. Appreciate your encouragement and expertise.”
“My two kids are really enjoying Lyndsey’s Offseason HLT and attend weekly. What they like about her program is that they know they are getting a challenging workout but they don’t feel exhausted or drained from the sessions. They also appreciate Lyndsey’s interest in their self-care outside of the sessions, which has them focusing on nutrition and healthy habits. It is amazing that not only my daughter who is a Fire player but also my son can benefit from Lyndsey’s professional knowledge and passion for fitness and lacrosse. I think their commitment to the Offseason HLT program will greatly enhance their fitness levels when lacrosse tournaments commence this winter and it will make their tournament experiences all the more fulfilling.”
Overview – Performance training is a very important part of every athlete’s development. Yet it isn’t offered very much, especially at the youth level. In 2017 we developed High Level Training (HLT) to combine performance training with lacrosse. HLT has become and continues to be, a core element of our in-season training regimen. This year we are expanding HLT to include OFFSEASON HLT.
OFFSEASON HLT is designed to prepare athletes to endure the physical stress of the upcoming lacrosse season. It differs from in-season HLT classes because training needs change throughout the year as activity, and muscular demands change. Run by our Training Director, Lyndsey Munoz, OFFSEASON HLT will be taught on the field, and cover four key aspects of performance in one 90-minute training session: speed, agility, strength, and aerobic capacity. Each session will end with a focus on sleep, hydration, nutrition and stress management to help our athletes perform better on and off the field. The on-field sessions are supported by an online/mobile survey program that allows participants and coaches to monitor sleep habits, food intake, as well as other factors that can have an impact on performance.
CLICK HERE TO PURCHASE CLASSES
Class Curriculum – Each session is 90 minutes in length and covers 4 areas:
- Speed – ability to run fast in a straight line. There are different types of speed, but for our purposes this refers to linear speed. Many athletes are simply limited by their mechanics, or ability to push themselves, which we aim to teach and correct.
- Agility – ability to change directions quickly and efficiently in response to different stimuli or situations. Agility is a huge component in lacrosse, whether it’s trying to get past a defender or a defender trying to stay in front of an opponent.
- Strength – ability to develop force from the ground or maintain muscular control of body through movement. Many times, athletes struggle with speed or agility components because they lack muscular strength in certain areas of the body.
- Aerobic Capacity – ability to run at maximum speed for longer intervals with a quick recovery. This is critical to the game of lacrosse. Our training simulates repeated runs up and down the field.
- Open to boys & girls in 5th-12th grade
- Session days & times: Monday’s & Wednesday’s 5:30-7pm
- 16 total sessions offered (no class 10/14, 10/30, 11/11)
- Session dates: 9/23, 9/25, 9/30, 10/2, 10/7, 10/9, 10/16, 10/21, 10/23, 10/28, 11/4, 11/6, 11/13, 11/18, 11/20, 11/25
- Cost – Single class: $35, 4-Pack: $120 ($30 per class), 8-Pack: $200 ($25 per class), Season Pass: $320 ($20 per class)
Penmar Recreation Center Field 5
Corner of Penmar & Rose Ave.
Office address: 1341 Lake St., LA CA, 90291
About the Coach – Lyndsey Muñoz is a former Division I athlete, who played on the women’s lacrosse team for four years at Stanford University. Since graduation, Lyndsey has pursued fitness, training, and coaching and received her personal training certification through NASM in 2017, as well as her NSCA Strength and Conditioning Certificate in 2019.
Watch some training clips with Coach Lyndsey on our YouTube Channel.
TRAINING INFORMATION | Voorhees High School Boys Lacrosse
Voorhees Boys Lacrosse Training Information
Voorhees Lacrosse will emphasize strength training, mobility, agility, and conditioning. Although our lacrosse skills are important, to be successful in the sport of lacrosse (and most sports) one must have the mental and physical strength and endurance to compete at a high level. Players will be conditioned in and out of season to build and maintain the strength needed to be successful on the field. This will also help prevent injury to players. Below players can find workouts that cater to their needs at different points in their performance seasons.
Fall 2017 Lacrosse Workout
Below you will find a link to a calendar schedule of lifting session times that have been allocated for our lacrosse team to train in the fall and winter. There will be a coach present to supervise and assist players. This calendar is updated weekly. It is imperative that we continue to enhance our athleticism in the offseason.
Winter/Spring 2018 Extra Hours Weight Room Calendar
Wall Ball Routine
Wall ball is an important part of any player’s development. Wall ball is an excellent practice that every player can perform on their own with minimal resources. All a player needs is their stick, a wall, and a ball. Check out our wall ball routine and remember the fundamentals below.
Voorhees Lacrosse Wall Ball Routine
All positions can benefit from wall ball
- Goalie: The quarterback on the clear. Outlets need to be precise and accurate. Need to be able to have stick skills while under pressure on the clear.
- Defense: Defenders with good stickwork = high clearing % and ability to play fast and run in transition
- Midfield: Responsible for stickwork in clearing as well as the offensive end of the field
- Attack: Self explanatory, need to have the best sticks on the team
How to get the most out of wall ball sessions
- Catch and throw in a triple threat position (opposite hip faces wall, NOT toes)
- Catch, 1 cradle, throw, Catch, 1 cradle, throw, etc.
- Keep feet moving, on toes, feet never flat
- Keep stick up and tight
- Focus on overhand, fundamental
- Complete routine as quickly as possible (time yourself for a challenge/try to beat previous time
Voorhees will enter a team into the Ath-Ed summer lacrosse league in Mount Olive
Voorhees will team up with Del Val for this year’s fall lacrosse season. We enter in the Leading Edge Fall Lacrosse League at Rutgers University. The league runs on Sundays from September 17-October 29. Players can register by clicking HERE. Select the team Voohees/DelVal from the drop down menu.
Voorhees will enter two teams in the ISP High School Winter League in Randolph. Information and player registration can be found HERE. Players should register for the Voorhees team that corresponds to their grade (Freshman/Sophomore or Junior/Senior).
2018 In-Season Lacrosse Workout
A 12-Week Progressive Power, Speed, Agility and Conditioning Program for Lacrosse –
Top lacrosse conditioning drills for speed, strength, and stamina
As a lacrosse player, maintaining peak fitness is a crucial part of your game. Whatever position you play, you need a combination of speed, strength, stamina, agility, and balance to give yourself a competitive edge. Unlike some sports or athletics disciplines, this requires that your lacrosse conditioning program incorporates a wide variety of drills and training exercises to maximize your ability on all fronts.
It’s just as important to maintain lacrosse conditioning workouts during the offseason as it is during the season. You don’t want your performance to dip, therefore starting the next season on the back foot. But this is also a perfect time to concentrate on new conditioning drills without the recovery time you need after weekly games.
In this article, we’ll look at a classic program of lacrosse workouts for a midfielder. Of course, this program would be suitable for any positional player, with some slight adaptations. For example, more focus on strength for defensive players, more focus on speed and agility for attackers. But it’s a good starting point for any player.
We can split up lacrosse midfielder drills into three distinct areas – sprint, circuit, and pool. Let’s have a look at the type of conditioning drills associated with each one.
The main purpose of these lacrosse conditioning drills is to develop players’ speed and stamina. Lacrosse is an extremely intense sport in terms of running, with players covering huge amounts of distance during the game. Players in all positions need to have the explosive speed to outrun opponents and the stamina to keep this up even towards the end of the game.
Set out 4 cones in a square measuring 10 yards on each side. Then alternate the following patterns:
• Pattern A: Sprint between each cone in a square
• Pattern B: Sprint figure 8s around the opposing corners
• Pattern C: Switch: jog backward, sprint, jog backward, sprint
Pro Agility Drill
Set 3 cones in an L shape with each side measuring 10 yards. Start with your hand on the ground, just to the outside of one of the end cones. Sprint to the corner cone and touch it. Sprint back to the starting cone and touch it. Sprint around the corner cone and inside the other end cone. Sprint back to the corner cone, then to the starting cone to finish.
Circuit drills build strength and agility and assist with balance, all of which are key skills for any player, whether in evading opponents, shifting position quickly or handling their lacrosse stick accurately while running. Move from position to position, at each step do one of the following drills:
Position 1: Push-ups – develop upper body strength
Position 2: Side shuffles – practice agility and swift movements
Position 4: Lateral hops – increase balance and strength
Position 5: Burpees – develop explosive strength and agility
There are a number of lacrosse drills that can be done in the pool. Pool work is particularly important as it provides a low impact environment which is conducive to recovery, or simply to break up the schedule of circuit or sprint training and use other muscle groups to avoid fatigue. Two popular water-based drills which are well suited to lacrosse players are:
Lacrosse players line up in two teams of four or five, with one player from each team swimming a length or a double-length. The teammates then assist them out of the pool, and once they have both feet on the side, the next team member can dive in to continue the relay. Repeat until all team members have swum, with the first team to get all members “home” judged the winner.
Either in singles, pairs or teams, lacrosse players take turns retrieving an item from the floor of the pool. This can be run as a timed event, or more than one item can be dropped at once and the drill can be run as a head-to-head race. As well as building strength and agility, this exercise is also great for improving breathing techniques and lung capacity.
Difference Between Speed and Conditioning
Editor’s Note: Let’s extend a special LaxAllStars.com welcome to our NEW Strength Training provider, Volt Athletics. Volt, a cutting-edge sports technology company out of Seattle, WA, provides athletes big and small with affordable access to elite-level strength and conditioning .Learn more about Volt and find out how becoming a member of LaxAllStars.com can help you SAVE on your workouts!
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When lacrosse athletes prepare for a season, they often overdo the conditioning side of training and don’t spend enough time training their speed, agility, and quickness (SAQ).
SAQ and conditioning are two separate components of a well-rounded lacrosse athlete, and need to be developed separately to make your game fully complete.
Here are 3 key rules to remember when training speed and conditioning for lacrosse.
#1) Speed Training is Not Conditioning Training
In order to be fast, you need to train fast. Seems pretty straightforward, but here is where a lot of athletes get it wrong. They treat their speed work AS conditioning work—running sprint after sprint at sub-maximal effort levels with minimal rest between sets.
But speed training means you need to be A) going ALL-OUT, and B) FULLY RECOVERING before the next sprint or drill. Speed work is about quality over quantity. As soon as too much fatigue sets in, you’ll no longer be in a position to drive adaptations in speed.
Focus on training either speed OR conditioning, and you will train both RIGHT.
#2) Long Miles Don’t Translate to Fast Breaks
Athletes often think that running long miles is the best way to get into game-shape.
You never run long and slow during a lacrosse game, do you? The game is made up of multiple high-intensity sprints with some light recovery. Running extended miles may get you into better shape for long-distance running, but it won’t get you into better shape for a lacrosse game.
Proper conditioning for lacrosse should improve your repeat sprint ability (RSA). The ability to move quickly, recover, and go right into another sprint is crucial to being a game changer.
Now, having good RSA doesn’t necessarily mean you’re the fastest athlete on the field, but it does mean you can last the whole game and still have enough in the tank to compete at a high intensity when others fatigue.
Running long distances does have its place in building what is called an “aerobic base,” which is shown to help with overall recovery from high-intensity sprints, but it shouldn’t constitute the majority of your conditioning training.
#3) Train Speed Early, Train Lungs Later
Early in or directly before your training or practice should be reserved for fast-paced drills, all-out sprints, or combinations of the two with FULL RECOVERY between drills.
At the beginning of your training session or practice, train SAQ drills, speed ladders, or all-out sprints up to no more than 10 seconds of work. Make sure you rest NO LESS than 2 minutes between sprints in order to fully recover.
Your conditioning work should be saved for the end of practice, when you can exhaust all that’s left in your tank. This is where you build that mental toughness and develop your ability to stay strong late in the game.
Longer sprints with shorter rest times, or shuttle drills consisting of quick changes in direction after quick sprints of 20 to 30 yards, are ideal for building repeat sprint ability. Unlike speed training, conditioning training requires you to be in fatigue.
If you can push into the red zone, recover, and repeat, you’ll be fit and ready in no time.
LACROSSE TRAINING – Sport Fitness Advisor
A lacrosse training program must carefully balance the rigours of one of the most strenuous team sports. The sport requires the physical and performance qualities of most other sports combined.
Very few studies have been carried out on lacrosse athletes and little scientific information is available. From research that has been completed, it is clear that players must posses size, strength, power, speed, agility and endurance. Players are almost constantly moving as they attempt to manoeuvre the ball into the goal (1).
On the whole, players have been shown to have average aerobic capacities, similar to basketball and football players but less than distance runners or swimmers. Midfield players on the other hand, have significantly greater endurance than attackers or defensive players and their aerobic endurance compares favorably to more traditional distance athletes (2). This makes sense as midfielders are the only group of players permitted to move up and down the entire length of the pitch.
Lacrosse players require a high bodyweight to cope with the aggressive physical contact in the game. However, a higher than average bodyweight must be coupled with a low body fat percentageas players are required to manoeuvre quickly around the field of play. Lacrosse players tend to have a lower body fat percentage compared to other athletes such as football, basketball and ice hockey players (2).
From a conditioning point of view then, lacrosse players are one of the few groups of athletes that will benefit from a phase of hypertrophy strength training to increase lean muscle mass. However, size is not the only objective. Maximal strength, explosive power and power endurance are also important outcomes of a strength training program. Not surprisingly attackers and defensive players tend to have greater need for strength and power compared to midfield players (2).
All positions will benefit from both aerobic and anaerobic endurance training, and while this may be more predominant for the midfielders, attacking and defensive players could also improve their performance over 60 minutes with greater stamina.
Speed and agility training is also an important element of a lacrosse training program – for all positions. As with soccer or rugby for example, one of the challenges of designing a suitable lacrosse conditioning plan is combining all the required elements of fitness without one negatively affecting the other…
Take a look through the articles below. They cover the different elements of fitness important to lacrosse players. You will also find sample programs, sessions and drills to help you become a fitter, more complete player.
Lacrosse Training Articles
Interval Training for Sport-Specific EnduranceEvery position in Lacrosse requires a high level of endurance. As a multi-sprint sport, interval training is much more sport-specific than other types of endurance training
Training to Increase Lactate ToleranceThe intermittent nature of Lacrosse, with short rest intervals, means that blood lactate can quickly accumulate. This is extremely debilitating but lactate tolerance training can have a significant effect on coping and recovering with the effects of intense exercise
Strength Training The Sport-Specific WayLacrosse players are unique. With heavy physical contact the norm, players benefit from muscle bulk (hypertrophy training). But too much reliance on the bodybuilding approach will be to the detriment of their power and muscular endurance two other crucial elements in the all-round Lacrosse player
How To Design Resistance Training Programs For AthletesHere is the step-by-step process of developing a sport-specific strength training plan – one that meets the demanding nature of the sport…
Power Training for AthletesStrength and power are not the same. Do Lacrosse players need to be powerful? Definiately. Learn how you can convert a solid strength base into explosive power on the field…
Plyometric Training for Developing Explosive PowerPlyometrics is used in many sports as an effective way to increase speed and power. Lacrosse players can benefit from both upper and lower body plyometric exercises…
Using Power Cleans in Sports ConditioningPower cleans can be useful for developing explosive power (in appropriate sports). Use this technique guide and animated images to see how the lift should be performed…
The Speed Training ProgramSpeed, agility and quickness play a major role in Lacrosse training. Here’s how to design a speed training program and how to use and combine various types of drills…
Speed Drills for Maximum VelocityThese speed drills are used to develop basic, all-out speed and acceleration off the mark…
Speed & Agility DrillsThese agility exercises are easy to set up and require little or no equipment. They are ideal for teams and individual training…
Ladder Agility Drills for Quick Feet & CoordinationSpeed ladders form an integral part of many speed training programs. These five drills will improve your foot speed and coordination…
Flexibility Exercises for HockeyIncreased flexibility may reduce the risk of certain injuries. It may also allow a Lacrosse player to move with greater dexterity, agility and finesse…
Dynamic Stretches & Stretching RoutineDynamic stretching is now recommended over static stretching before a game or ice hockey training session…
A Sample Off Season Lacrosse Training ProgramThe off or closed season is typically about rest and regeneration. But that doesn’t mean doing nothing at all…
Best Hockey StickThe Franklin Sports NHL 1090 Hockey Stick is our best hockey stick, which is easy to grip so it is[…]
1) Schmidt MN, Gray P, Tyler S. Selected fitness parameters of college female lacrosse players. J Sports Med Phys Fitness. 1981 Sep;21(3):282-90
2) Shaver LG. Body composition, endurance capacity and strength of college lacrosse players. J Sports Med Phys Fitness. 1980 Jun;20(2):213-20
10 Effective Cone Drills for Increased Speed and Agility
Like many sports, Lacrosse requires speed, solid footwork and a high level of agility. Cone drills are simple exercises that will help to build quick feet, acceleration and change of direction. KingSportsTraining has created an excellent video series clearly demonstrating 10 effective cone drills to help increase your speed and agility.
The X-Drill works multiple sports postures; change of direction, change of footwork and change of angle.
This is a reaction drill that you can do with a training partner or coach. The goal is to react with speed and sprint to the correct cone. You have to think and accelerate, this is a great way to simulate the defensive aspect of sports. The video shows how to set up the drill and how to perform it.
3 Cone / L-Drill
The 3 Cone or “L-Drill” is one of the most popular combine drills used to measure speed and agility. This drill requires multiple changes of direction in a small space. For more info, check our blog on the in depth instructions on this drill here.
Pro Agility Shuttle
Also known as the 5-10-5, this is the most popular combine drill used to measure quickness and agility. This drill require 3 cones, with a series of complete changes of direction. See our in depth technique training on this drill here.
The ability to transition in and out of a lateral shuffle is very important in sports like baseball, tennis, basketball and football. This drill works on getting in and out of this position with speed.
Cone Alley v.1
There are three versions of cone alley, all with the same cone set up. The first version works on getting in and out of the back pedal with a slight angle.
Cone Alley v. 2
Version 2 of cone alley adds a hip rotation by cutting in and out of a cross over. All three versions of Cone Alley work great with the OverSpeed Trainer 360 for added training.
Cone Alley v.3
Version 3 of cone alley adds a lateral shuffle to a spring and crossover run. This is a highly dynamic drill for all sports.
The staggered shuttle is an abbreviated version of the pro agility shuttle. This is a quick change of direction that forces you to get your footwork set into a powerful position.
A shorter version of Run-Shuffle-Run, you are working on changing direction with a lateral shuffle. This is another great drill for defensive players and has added training effectiveness when used with the OverSpeed 360 Training Cable.
Speed Training for Lacrosse – Outlaw: Speed + Strength
The skillset required to be successful at Lacrosse is truly unique…
There is not another sport that has such high demands for speed, strength, rotational power, and tactical precision. The interesting thing about Lacrosse is that it truly is a running game with a high requirement for strength and power while on the move.
Now, knowing that Lacrosse is a running game, how do you develop the correct speed abilities during the off-season to produce a lightning fast athlete for next season?
For the athletes in our program we focus on three specific speed qualities:
- Reactional Agility
- Top End Speed
Each one of these speed qualities has a very different method when you look at how we are going to develop them. First and foremost, we want to establish proper movement mechanics for both linear and lateral speed. This means that we want to make sure the athlete has the proper posture while running, their hands and feet are doing the correct things, and that they are moving as efficiently as possible. Once we have reached a high level of movement efficiency we can begin working towards the three traits listed above.
Let’s assume that we have built the foundation needed for proper movement and we are progressing towards building acceleration, reactional speed, and top-end speed. How do we attack the training for each of these speed qualities?
Acceleration: this is the first 10-20 yards of a sprint. When training acceleration we look at how we drive out of a stopped position with the goal to get to our top-speed as fast as possible. To accomplish this we work on starts from varied positions. Since Lacrosse athletes do not come out of a set position like football players we try to get them comfortable acceleration from a number of starting positions. From there the goal is to produce as much force as possible with their legs and for them to drive out of the starting position. Posture and body position plays a big role in this.
Reactional Agility: this is movement from side to side or front to back where the athlete is mirroring the coach or another athlete. The reactional component is vital because on the field there will not be predetermined places where the athlete will have to cut. They must react to their opponent rapidly in order to beat their man. For this, we use a number of partner mirror drills, reactional start stop drills, and coach directed reactional cuts. In my opinion, this is the most important of the speed qualities because the unpredictable nature of the training has a direct cross-over to the unpredictable nature of the sport.
Top-End Speed: how fast can you possibly run? As we said before, Lacrosse is a running game! Top-end speed is a measure of how fast you are at your absolute fastest. To train this we do two things: extended distance (30-50yd sprints) sprints and competition based sprints. If you want to run fast the most effective way to train it is to compete. When training top-end speed we always have everything on a stopwatch or in a race setting. Put an athlete on the clock or in a race and your guaranteed to have a better time sprinting.
Ok, so now you know the three areas of speed development for Lacrosse athletes. But, how do you implement them into a comprehensive training program?
For us, we aim to have our athletes training three days per week ideally. If that is the case, then we will program each of the three qualities on one of the three days. However, if we only have two days then day 1 will be acceleration and day 2 will be reactional speed. At the end of each of the two days, we will do some form of competition based sprinting to train the top-end speed.
I hope this short article helped outline how speed training for Lacrosse should be implemented year-round. As always, my goal is to provide the best content for you. With that said, if there is ever a topic you would like covered please let me know.
6 Lacrosse Conditioning Drills You Can Use to Never Get Tired! – LaxWeekly
In lacrosse, the most conditioned athletes are usually the ones who are most successful. If you get tired easily, your performance will decrease and your coach might sub you out for a more well rested player. Lacrosse is not an easy sport to train for – there’s a large variety of movements including starting, stopping, sprinting, walking, etc. Here are the best lacrosse conditioning drills you can do in order to get into the best “lacrosse shape” possible.
100M Sprint Every Minute – Find a local track or football field with lines and bring your phone or a watch with you. Now do a 100 meter (or yard) sprint and start your stopwatch. You should finish probably within 20-30 seconds. Now rest for the remainder of that minute and repeat with another 100M sprint. Keep doing this until you get to 16 minutes. Congratulations, you just sprinted an entire mile!
This is one of my favorite lacrosse conditioning drills because it mimics the cadence of a lacrosse game. You usually sprint all out for a few seconds, then rest, and do it again. Plus, I like the idea that I sprinted an entire mile when completing this workout.
Pretend Lacrosse – This is one of my go-to drills that I recommend all lacrosse players try. Go out to a lacrosse field and bring a bucket of balls with you. Based on your position, simulate what kinds of movements you would make in a game. For example, if I’m an attackman, I probably sprint around trying to get open for about 30 seconds. Then once I get a ball, I do a dodge and maybe pass the ball. Then I get the ball again and do another dodge and shoot. If I don’t score, I get back on the ride and try to get the ball back. Then I rest for a few minutes and repeat.
The same thing can be applied to a midfielder. I would bring the ball down, pass it, then sprint to get open, dodge and shoot and shot on the run. Then I would sprint back down the other side of the field and pretend to play some defense.
You might look crazy as if you’re playing lacrosse with yourself, but this will be as close as it gets to what you would actually do in a game. Do this once a week and watch yourself be in the best shape of your life.
Jump Rope – Jump Rope should become a staple of your lacrosse conditioning program if it is not already. You work on so many different things at once when you jump rope – conditioning, footwork and agility, speed, etc. You don’t need a super fancy jump rope, just use the one at your local gym or borrow one from a friend. Start by doing intervals – something like 1 minute on and 1 minute of rest. Repeat this 10-20 times. My only knock on jump rope is that it’s boring, so I try to play music or something I can skip along to.
Stairs – Many of my old lacrosse practices ended with me sprinting up the stadium stairs as fast as possible. Although I hated when my coach made me do it, I was thankful during games when I was much more conditioned than my opposing team. If you have a set of stairs you can run up, I would go out and try to see how many times you can run them up and down. Then you can try jumping up the stairs with one foot for an extra challenge.
Hill Runs – Another easy way to add resistance to your running is with hill runs. It’s simple – find a hill and run up it as fast as possible. Walk down the hill and repeat as many times as you can. Have a target goal in mind – perhaps 5 hill runs to start. Then the next session, go for 6, then 7 and so on. For a super hard workout, wear your lacrosse pads while running up the hill and you will be drenched in sweat, but also in amazing shape.
Long Runs – Don’t underestimate the power of a long run. While most conditioning should consist of high intensity exercise such as sprinting, there’s also a time and place for slow and steady runs. I would try to incorporate these once a week into your routine, and have a time goal. For example, try to run for 30 minutes without stopping, but go at a pace that you can maintain the whole time. You could work your way up to 60-90 minutes easily!
Women’s Lacrosse Training Tips: A Modern Twist
Getting ready for the upcoming Lacrosse season should include a mix of cardio and strength workouts, as well as ball throwing, catching and stick training to improve your game. If your team is a bit sick of the typical 5-mile endurance run or the boring wall-ball routines, here’s a few tips to put a modern twist on their Lacrosse workout.
Wall Balls, With A Twist
Growing tired of facing that wall for twenty minutes a day with the same old routine? Shake things up by adding a some twists and movements to your wall ball routine. Try moving laterally back and forth in front of the wall, alternating hands and leading passes. Give it an extra twist by throwing right, and then run left facing the wall. Then try throwing left, followed by running right facing the wall again. Alternate your classic stationary wall balls with these fast-paced moving routines for Lacrosse training that keeps you on your toes.
To The Ladders, For Agility
Bust out those agility ladders to hone-in your quick Lacrosse movements. Kick up their boring routine by stepping outside of the box, or rather – the ladder. Working not just inside, but also outside the agility ladders will improve your quick-stepping abilities and speed. As they move from an agility routine and stepping outside the ladder, have a teammate toss you a ball. Learning to stay alert to catch while still maintaining foot coordination will keep them upright and moving efficiently in an actual Lacrosse game.
Interval Sprints as a Workout
Skip the long-distance runs and focus on short, powerful sprints to increase endurance this season. Lacrosse is all about speed and power on the field, and the faster their running time is, the quicker they’ll be to make the goal. Try sprint intervals in sections of 20-40 seconds full power, and then recover at a jogging pace for 45 seconds to 1 minute. Sprints will not only improve their running abilities, but also up their endurance and improve heart health.
Chopping Ropes, For Core Strength
Not literally chopping ropes, of course. Put the axe down. But, the whole “chopping” action will get their core strong for those quick Lacrosse movements. Set-up their gym workout with a cable machine at their side and a pad until the knee furthest away from the cable machine. Set the cable weights at a comfortable level (but still challenging), then have them kneel down and start chopping. Sound confusing? Check out a video of this core training drill here.
More Intervals, Just For Fun
Intervals are fun if you make them fun. You’ve got your interval sprints going on to improve your Lacrosse team’s speed and endurance – but interval training can also be applied to several other Lacrosse workouts. Try interval rotations with push-ups to side-shuffles across the field and throw in some stationary squats for an extra boost of power. Intervals are great for cardio and endurance – but combining them with strength training and weights will be even more beneficial for the Lacrosse season.
As the women’s Lacrosse season approaches, training becomes imperative to prepare for success. By putting a modern twist on your old routines, your team will not only stay interested in training, but also improve their agility and performance to make for a great season.
90,000 Lacrosse in wheelchairs. An interview with one of the founders of the new sport Ryan Baker – RECIPE
Lacrosse is a new team game that has features in common with basketball and other wheelchair sports, as well as those that wheelchair users do not play at all – football or water polo.
Interview with one of the founders of the new sport Ryan Baker
How did the idea of creating a new sport come about?
The idea came in the winter of 2009 during a trip to a ski resort in Colorado with my friend Bill Lundstrom. Bill and I were sitting with friends one evening, talking about sports and other active pastimes available to wheelchair users. I talked about my thoughts on lacrosse: if I can get around in a wheelchair with a tennis racket in one hand, then I can just as well hold a lacrosse club. That evening, Bill and I began to search the Internet for information on “wheelchair lacrosse.” However, we couldn’t find ANYTHING. So the decision came to create a new sport.
Why did you choose your own sport instead of tackling existing sports like wheelchair basketball? Or tennis?
I do not want to offend basketball players and express disrespect for the game, but personally, I have never felt any interest in throwing on the ring.Undoubtedly, it is the most popular sport among disabled people and attracts the most attention, as well as rugby for quadruplers. They are great athletes. I have been playing tennis for a long time, and have traveled all over the country, participating in tournaments. Nolacross is a completely new team game that shares features with basketball and other wheelchair sports, as well as those that wheelchair users do not play at all, such as football or water polo. The course and speed of the game are ideal for us, and passing, catching the ball and shooting at goal are very different from anything that exists in other sports.I am sure that having tried to play lacrosse in wheelchairs, it is impossible not to fall in love with him.
How many people usually go to your training sessions? Are the women playing?
If everyone comes, we will count 15 players, but it is usually difficult to gather everyone, especially those with families or other obligations. We play on Sunday morning and this is not the best time. But we have no choice – it is at this time that the site is free. Women play too.
What platforms do you use to play, and why exactly these?
We play on the roller hockey rink, which is provided to us free of charge. Our time is limited, as we have to give way to children’s hockey sections and adult athletes. In general, there are many sites for the game, but the owners use them to make a profit, and we do not want to deprive them of their earnings. Now we are looking for ways to build a special site for us and our program. You could practice in the gym or in the parking lot, but the playground should have bumpers to maintain good speed.
Are there wheelchair users in other cities in America and other countries?
People from different states, from Canada, Germany, Great Britain, Turkey, Ireland, turned to us for help and advice… However, the reality is that a full-fledged sport cannot be formed overnight. At present, our task is to continue doing what we do and to popularize this sport around the world. We pay great attention to ensuring that everyone plays according to the same rules and on the same sites, marked according to the same rules. To achieve this goal, we run hands-on sessions and demo games for lacrosseurs and their coaches. We travel across the country, have been to Canada.
What are the rules of the game, how are they different from regular lacrosse?
There are two main types of lacrosse – on the field and in the box. We took the second option as a basis and in developing the rules aimed to minimize the changes that are necessary to adapt to the needs of wheelchair users. We use the same equipment, from helmets and elbow pads to golf club specifications. Each team consists of seven players: a goalkeeper, two defenders, two midfielders (midfield players), two forwards.The sticks are 40-56 “long, with the longest sticks at the defenders (56”). The goal is a standard hockey goal that is installed farther from the back board to allow more room to play behind the net. The goal area is marked with bright sticky tape. Use a rubber lacrosse ball (140g). The stroller is a basketball. Hand play is not allowed. The game consists of four periods of 15 minutes. To form a team and involve players with different types and degrees of disabilities, we have developed a classification system, according to which each player is assigned a certain number of points, which are used to calculate the total number of points of all team players on the field; it should not exceed 12.
How do you see the future of wheelchair lacrosse?
We are confident that the sport has good potential for inclusion in the Paralympic Games, but in order to apply, it must be played internationally in at least 8 countries. We have already developed the foundations of the rules and classification, the further development of sports is a matter of time. Unlike basketball and wheelchair rugby, lacrosse is a less traumatic sport, which makes it more attractive for those who do not want to risk their health.Over time, it will become one of the most popular and exciting wheelchair sports.
For sports details visit http://www.wheelchairlacrosse.com/
Video showing basic ball handling: http://www.youtube.com/watch?v=eIEZ5MB6_u8&feature=player_embedded#!
gaz.wiki – gaz.wiki
- Suomen kieli
90,000 Hockey terminology – definition of concepts: hook, forechecking, lacrosse
Hockey is a spectacular and exciting game, it is watched on TV, the boys often arrange evening matches in their courtyard. Sports sections are also developed, today almost everyone can enroll in an amateur team. On the equipped sports grounds, you can find sports hockey boards that help in training and even in holding games.
Before visiting a coach, you need to learn the real “basics”, to which the list of terms belongs. The complete vocabulary includes amateur jargons and common words used by hockey players and referees. This is real basic information, without which it will be very difficult to conduct a workout.In this article, we will talk about the basic concepts and give them a decryption.
- Popular hockey terms
- Popular Hockey Slang
Popular hockey terms
When signing up for a session, try to remember the following concepts:
- slapshot – throwing the puck with a wide swing, but hitting the ice, is usually a deceptive maneuver and is used to pass;
- hook – side kick with puck throw;
- van timer – it is also called a one-touch throw, when a player hits it in one movement to attack the opponent’s goal;
- forechecking – active throwback of the puck in the field of the opposing team;
- feint – any action that is performed to deceive the enemy and mislead him;
- lacrosse – contact interaction of the enemy in his zone with throwing the puck into the goal;
- hip check – interaction with the enemy with his reception on the hip.
Popular hockey slang
In training, to communicate with the players and with the referee, you need to know hockey slang – for example:
- sit on the bank – if the player is constantly sitting on the bench;
- to roll on rails – to play predictably and without tricks, such a player is usually called a “tram”;
- go along the side – if you rush past the enemy along the side at high speed;
- Curious – usually called left-handers, who have the club on the right;
- play with a train – leave the puck to your player who is moving from behind;
- play carousel – leaving the puck to the previous players one by one while moving in a chain.
This is just the most common slang used by players in training and during matches. When visiting a section or an ice arena, such concepts can be quickly remembered. Often the commentators themselves use this slang, but they often support their judgments with explanations for the audience.
90,000 Training for Women Sprinters – Other 2021
Women sprinters train all year round to improve their sport. Sprint competitions include 100m, 200m and 400m running and obstacles.To thrive on race day, female sprinters follow dynamic training plans that include speed training, plyometrics, strength training, and rest. All workouts should begin with a five to ten minute warm-up and end with recharging and stretching.
Sprint is an anaerobic sport, which means that sprinters work so hard that the blood flow cannot deliver oxygen to the muscles fast enough. This causes a build-up of lactic acid, the burning sensation we feel in our legs when our muscles begin to fatigue.Female sprinters work hard to improve their milk threshold and continue to run for longer without bumping into lactic acid build-up. Speed exercise helps athletes build speed by simulating race day conditions. Sprinters must complete four to 10 repetitions, either slightly longer or shorter than their particular event. Shorter reps will be done at maximum milk capacity, while longer reps will be done at a slightly lighter pace.Speed workouts are usually done on the trail, but can also be done on hills for added difficulty. Speed training will be done two to four times a week, depending on the season.
Plyometrics involves rapid leaps in muscle strength that cause muscles to achieve maximum strength in a short amount of time. Female sprinters can greatly benefit from adding plyometrics to their training plans. In a sprint, runners must reach their maximum speed as quickly as possible.Doing regular workouts such as jumping and high knees can help sprinters push starting blocks and maintain a fast pace to the finish line. Plyometrics can be performed with weightlifting or after warm-up and should always be performed on soft surfaces such as grass.
Female sprinters require more muscle mass than their sprinting counterparts. This is because sprinters use an incredible amount of explosive muscle power to achieve and maintain a fast pace. A well-designed workout plan for female sprinters should include two days per week of strength training to target all major muscle groups with a focus on the muscles of the lower body.
Rest and Recovery
Adequate rest and recovery is an important part of any female sprinter’s training plan. This can mean complete rest, which gives tired muscles a chance to recover from being pushed to their limits during a race, or outdoor activities such as longer runs done at an easy pace to cleanse lactic acid and increase endurance.During peak season, female sprinters should plan for at least one day of rest per week after the races. During the rest of the year, sprinters may choose to rest one day or, if feeling strong, go for a slow, light run to recuperate.
90,000 How do I train my calf muscles?
Whatever will significantly improve your vertical will work on your technique in addition to the aspects of muscle strength. A constant vertical will be very different from trying to jump to catch a disc with a near full run. There are several different components to this type of vertical jump.
Blocking is the term most commonly used in gymnastics, and it means taking a horizontal impulse and turning it into a vertical impulse. This is accomplished by the fact that you can place your foot, both legs, or arms to stop the horizontal movement without stopping, and give an upward push to transmit the momentum upward. The trick is that you can NOT completely stop when you do this.One of the best visual examples is the high jump. They come in at an angle, bend slightly and put their foot down, and move their other foot up and help to run over to the jump. There are tons of tutorial videos for this (blocking, I mean, not high jumps).
Next comes the arm / leg movement. Part of this upward movement is enhanced by raising the arms upward and moving upward without leaning on the leg. This requires not only strength, but also time and flexibility, so they are all coordinated together to add momentum to your movement. It just takes practice.
Flexibility is another component. The more vertical you can lift your knee up, the better your jump will be. If you are not very flexible, then you will be wasting some of your momentum in front of you, rather than contributing to the upward movement. The tighter your body and the higher you can control your knee, the more it will add to your desired direction of motion. This means that all squares and hamstrings must be flexible.
Watch high jumpers, parkour, martial arts tricksters, gymnasts.Everyone will have much larger vertical leaps from moving in their vertical position. There are some NBA players who cannot jump from a standing jump, but can hover over the rim, jumping out of motion.
A final consideration is the ability to activate the stretch reflex, which will add extra weight to the jump. This can be done by adding plyometrics to your exercises to help you learn how to use it. But again, plyometrics are a little more advanced, which also means a higher risk of injury.
OFF-SEASON TRAINING | SFHS Girls Lacrosse
Opportunities will be posted regularly. Check back often!
STICKS & CONDITIONING FOR HS
Check the GameChanger app for sticks and conditioning dates for October and November. These are held outdoors on the Intermediate School field. The coaches staff highly recommends that those not participating in another sport during the time period make every effort to attend as many of these optionals as possible.
IF YOU ARE A NEW PLAYER, please reach out to us as soon as possible so you can join in the pre-season opportunities as this is the best time to get a grasp of the fundamentals and you, too, can be ready for season!!!!
STRENGTH TRAINING FOR HS
Check the GameChanger app for sticks and conditioning dates for September-March. These are held in the weight room at the bottom of the stadium. The coaches staff highly recommends that those not participating in another sport during the time period make every effort to attend as many of these as possible.
STICKWORK FOR ALL PLAYERS IS YOUR PERSONAL RESPONSIBILITY AS A TEAM MEMBER:
Find at least 20 minutes for wall ball (or rebounder work) at the minimum 4 days a week, more time is highly suggested! There is no way to control the ball if you cannot pass and catch efficiently. Nothing will help you improve stick skills than wall ball/rebounder work. No matter what level of player you are, you cannot advance any further without continued – regular stick work. PUT THE TIME IN!
Shoot (if you have a goal or rebounder) – it does not matter what position you play, practicing your shooting helps with passing and catching. Besides that, you never know when your position could change. ALWAYS BE READY FOR ANYTHING!
You can find LOADS of drills for any of the above on You Tube and the internet in general. If you want more ideas or want another specific workout to follow instead of the one sent in the spring, PLEASE REACH OUT TO ANY OF THE COACHES!
90,000 Results of the season. Severstal: first playoff win in eight years – Hockey news
KHL.ru continues the cycle of materials on the results of the season for each of the 23 teams that took part in the 2020/2021 season. For the first time in three seasons, Severstal made it to the playoffs, where they were able to impose a serious fight on Dynamo Moscow.
From the very beginning of the regular season, the Cherepovets team began to regularly score points, so much so that it never dropped out of the top 16 teams in the championship summary table.The team regularly took points in matches against their direct competitors, and also often took points against the leaders of the championship. Five matches before the pause for the Channel One Cup became important for the team, in which Razin’s players took maximum points.
After the new year, Severstal continued to alternate victories and defeats, but after victories over Dinamo Riga, Lokomotiv and Spartak Moscow, where Daniil Vovchenko distinguished himself in the lacrosse style, questions about the cup fight disappeared.In the first round of the playoffs, Cherepovites fought with Dynamo Moscow. After two matches in Moscow, the score in the series was equal, and in the third game Severstal lacked only three seconds to keep the winning score and take the lead in the series. As a result, Dynamo achieved success in five matches, but the Cherepovets team was not inferior in anything to a more skilled rival.
64 matches, 40 (19 + 21) points
24-year-old forward Petunin scored more points in the last championship than in 100 games before in the KHL with Severstal and Moscow Dynamo, where he returned this offseason.In early December, the striker broke the club record in the KHL for the duration of the streak with points scored (eight games), breaking the records of Vadim Shipachev and Dmitry Kagarlitsky.
Vladislav Podyapolskiy 90 015 90 016 50 matches, 26 wins, KN 2.44, 91.6% of reflected shots, 3 zero matches 90 017
The goalkeeper of the team, Podyapolskiy, had a worse championship than the 2019/2020 season, but at the same time, the more important indicator for the goalkeeper – victories – significantly increased to 25 victories.In terms of the number of victories in the regular season, he was in second place, behind only Edward Pasquale, who had five fewer games, but won the same number of victories.
48 matches, 20 (10 + 10) points
Dimensional defender Provolnev became the team’s top scorer among the representatives of this role. If we take personal performance, then the defensive player for the first time overcame the mark not only 10 points, but even 20.In addition, in terms of the number of goals scored, he became the best defender among the Russians, taking the final sixth place.
Severstal played many excellent matches in the last championship, but the meeting in Yekaterinburg occupies a special place in it. In this game, 18-year-old striker Nikita Guslistov scored a hat-trick, and for this he needed only 15 minutes of the first period. Already in the third period after his transfer, Petunin made the score 5: 0.At the end of the meeting, Avtomobilist won back three goals, but this did not save the team from a painful defeat with a score of 3: 6. Guslistov became the youngest Russian to score a hat-trick in KHL matches.
Andrei Razin spent his second full season as the head coach of the Cherepovets club. The team was able to reach the cup round for the first time in three years, where they won their first victory in eight years. Razin was nominated for the Best Coach prize at the end of the season, and his team has always played interesting, aggressive hockey.
“The season was good, but some sediment and understatement remained. There were many positive things, many guys took a step forward, while others took two or three steps. If you take all the lines … With the goalkeepers, I think you got it right. The defenders also played well. It’s a pity that Vlad Provolnev’s injury happened a month before the playoffs, and he was sorely lacking in the series against Dynamo. Offensive – of course, I wanted to score more goals, but the fact that they made a qualitative step compared to last season is a fact.I always want more, but I am satisfied with the season, ”Razin said at the end of the championship.
The most important achievement of the team in the offseason was the extension of the contract with the head coach Andrei Razin. The club managed to preserve the backbone of young Russian hockey players; from the new interesting acquisitions, it is worth highlighting the Estonian forward Robert Roobu, the Swedish defenders Robin Press and Jakob Stenqvist. Severstal also managed to lure forward Kirill Rasskazov from Amur and through offers to get defender Yegor Rykov from CSKA.The main loss for the team was the departure of defender Vladislav Provolnev, who signed a contract with the NHL club, and striker Alexander Petunin.
Official site of the hockey club Sokol
“Sokol” beat “Trans-Urals”, victory bullet on the account of Kirill Slepts
Parimatch VHL.Regular season. October 17, 2021 Krasnoyarsk. Platinum Arena
“Sokol” (Krasnoyarsk) – “Trans-Urals” – 3: 2B (0: 0; 1: 0; 1: 2; 0: 0; 1: 0)
1: 0 – Tsyganov (Glovatsky, 38.53)
2: 0 – Blind (Tyutchev, 43.29)
2: 1 – Zlobin (Uskov, 56.44)
2: 2 – Uskov (Bochkov, Zlobin, 59.22)
3: 2 – Blind (65.00 – p.b.)
Shots on target: 30-32
Goalkeepers: Saprykin – Gafiullin
Chief judges: Ivan Tyutnev, Sergey Kondratyev
Line judges: Pavel Fetisov, Fedor Sharapov
Pavel Desyatkov, head coach of HC “Sokol”:
– In the end, we were a little overwhelmed, let’s say.The rival, of course, whipped up. We needed to play easier, more correctly, to pick up our penny. Mistakes are mistakes – this is a natural moment. We have a young defense and, unfortunately, while it is developing, these mistakes are present. The guys are great, they went to the game with a good mood today. This was evident throughout the entire match. The only thing was to score more. The guys are great, they endured it and took this point we needed.
– Ahead of us is a match with Gornyak-UMMC. What can you say about this opponent, how will the team prepare for this game?
– Now only the first half of the championship: some teams are still gaining momentum, while others have the task of gaining maximum points at the beginning of the championship.Miner is a good young team. We will prepare for the matches, watch their games against Ermak, of course. You see, now all talented youth are gathered in several KHL clubs. Unfortunately, we don’t get good, high-quality young guys. We are trying to raise and educate our own people, we are actively bringing up the guys from Krasnoyarskiye Rysey. We are trying to involve local, Krasnoyarsk players. We’ll take some with us for the next away series. Also, the Sokol players receive practice as part of Krasnoyarskiye Rysey.Through this rotation, we will grow players and achieve results.
Mikhail Zvyagin, head coach of HC Zauralie:
– Of course, there is no negative. Probably, today we have gained more than we have lost. Most likely, it was an equal game: I have not looked at the statistics yet, and so on. The second period, of course, knocked us down too much, we did a lot. The puck missed at the beginning of the third period could also knock us down … I am glad that the guys did not give up, fought, believed until the very end and turned the course of the game.And in the bullet series, the skill of the Falcon players turned out to be slightly higher. It’s okay, we’ll work.
Alexey Knyazev, forward of HC “Sokol”
– The state of health is normal, the most important thing is that we won. The doctor put stitches: everything is fine, everything is beautiful.
– How did it happen that the team missed a two-goal lead?
– Probably harder to lead in one puck than to catch up. Maybe emotions or nerves played somewhere. Nothing, the main thing – we took the second point.I think we deserve it today.
– How do you feel today in the stands?
– As always, everything is great! I will always say “thank you” to people for coming to the stands, supporting and driving us forward!
Kirill Slepets, forward HC “Sokol”
– It was a good match. Unfortunately, we missed the thread of the game in the ending. Somewhere we overlooked and lost concentration, so goals went into our goal. The most important thing is that we brought this meeting to victory.It’s nice to see the fans in the stands. I wish there were even more people, but we all understand why this is still impossible.
Kemerovo | Off-season HC “Kuzbass”: traditions and innovations
Kemerovo Kuzbass continues preparations for the 2020-2021 season. The team is training in its hometown under the guidance of head coach Alexei Kitkov (his fourth “preseason” in the role of commander-in-chief).
Alexey Vladimirovich’s assistants – Dmitry Shchetinin, who played for “ Kuzbass ” 2000-2002, and Alexander Timoshenko.
Due to force majeure circumstances, the current “preseason” of Kemerovo residents differs from all previous ones. From mid-March, the players trained according to individual plans, in May-June they trained in separate groups, fulfilling sanitary and epidemiological requirements.
On Monday, July 13, “ Kuzbass ” gathered in full force: 25 hockey players, including three goalkeepers. The team’s first training session, according to tradition, took place on the football field of the Severny sports complex, where the future masters of Russian hockey received their baptism of fire in Soviet times.
“The guys are in good spirits, they do the whole amount of work,” says Alexey Kitkov. – Weekly training cycle: training on the Severnaya field on Monday and Friday, strength training on the Chemist and floorball on Tuesday and Thursday, Sosnovy Bor on Wednesday and Saturday.
For four years we have developed an algorithm for pre-season preparation. Yes, this year we had to make certain adjustments to the training process: since mid-March we have not had ice.But we trained for the first time in June, tightened up the qualities that were previously paid less attention.
The pre-season training system has developed thanks to fruitful cooperation with specialists from other sports: athletics and weightlifting. We use the achievements of the Honored Master of Sports Alexander Derevyagin, who heads the regional track and field school today.
It is generally useful and effective to delegate authority.Alexander Timoshenko made a set of physical training exercises. Pavel Yakushev is responsible for speed skating – the playing coach of our youth team last season. Dmitry Shchetinin gets to know the team, adapts to the team, and, of course, his solid experience will help us.
In the near future we have three stages of the “preseason” ahead: general preparatory-basic, special, we plan to go to the ice of the indoor skating rink on August 10, and, finally, game practice in September, when the preliminary stage of the Russian Cup will take place.
Where are we going to play home games this season? The question is still open. Fortunately, we have a choice: two skating rinks with artificial ice. We are preparing to have a good season and please our fans as often as possible.
Training of HC “ Kuzbass ” on the natural lawn of SC “ Severny “. Photo by Vladimir Klyuev.
The composition of Kuzbass at the pre-season training camp:
Goalkeepers – Sergey Morozov (born in 1985)p), Evgeny Voronkov (1994), Maxim Blinkov (1997).
Field players – team captain Denis Kriushenkov (1984), Vadim Stasenko (1982), Semyon Kozlov (1985), Oleg Zemtsov (1986), Denis Borisenko (1987), Vasily Zhaukenov (1988), Denis Igoshin (1991) , Artyom Savelyev (1992), Vyacheslav Shvetsov (1992), Bogdan Pavensky (1994), Vladimir Kalanchin (1997), Alexander Bazdyrev (1997), Grigory Fedorov (1999), Danil Yakovlev (1999), Artyom Azarov (2000), Dmitry Anikin (2000), Ilya Bondin (2000), Artyom Rapyakh (2000), Yakov Kolenko (2000), Igor Kotlyarenko (2000), Andrey Khromenkov (2000), Kirill Devyatykh (2001).