Ultimate Lacrosse Practice Planner: Custom Drills, Plays, and Playbooks

Practice Plans, Drills & Videos – Langley Minor Lacrosse Association

Practice Plans
Drills
Videos
Goaltending

Drills

Videos

Lax Life

• Set-Shooting
• Shot Selection – Sweep/ Screen Shots/ Engage/ “Step-Back”/ Separation/ Off-Ball Cuts/ Crippler
• Breakaways (Banana Curl)
• Footwork/ Anticipation/ Containing
• Defensive Drill – 3 Person Monkey in the Middle “Sticks Up”

Paul Rabil

• How to Throw a Lacrosse Ball
• How to Cradle a Lacrosse Stick
• How to Catch a Lacrosse Ball
• How to Scoop a Lacrosse Ball

Jordan Hall Total Lacrosse

• Two Shooters and Salmonbellies Drills
• Shooting on Indoor Lacrosse Goals

Kevin Crowley – Hand Speed Trainer

• Figure Eight Drill
• Over the Shoulder Catching
• Spoke Drill

Ontario Lacrosse – Don Colman

• 6 Nations Box Lacrosse Drill
• Salmonbellies Box Lacrosse Drill
• Crease to Cutter
• Box Lax Up Down Drill
• 1 Pick 2 Shots

Nike Lacrosse – Thompson Brothers

• Body Dodging Tips
• How to Create Different Shots
• Inside Finishing
• How to do a Behind-the-Back Lacrosse Pass or Shot
• Lacrosse Shooting Drill

Box Lacrosse America

• Cross-Checking 101
• How to Take a Safe Hit

Whitby Minor Lacrosse

• Coaching Triangle
• Coaching Box Drill
• Coaching Cross Check
• Coaching 2-on-1
• Coaching 2-on-2

Lacrosse Nova Scotia

• Power Play “Basics”
• Penalty Killing “Box Defense”
• Provincial Lacrosse Player Skills Tracking “2-on-1’s”
• Fundamental Lacrosse Skills Tracking “Dynamic Passing”

Goaltending

The Complete Box Lacrosse Goalie Manual

A book for beginners to coaches; and a little something for everyone in between.

Goalie Drills

Goalie drills from BCLA clinician, Donald P. Watson.

Videos

• How To Play Box Lacrosse Goalie
• Holding the Stick at 22 Degrees
• Boddam Box Goalie Gear

Referee Game
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Thunder Game Sheet Submission

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ʔi ​ʔə tə n̓ɑ ​tәmәx ​ʔә ​ƛ̓ ​šxʷq̓ic̓əyɑʔɬ ʔiʔ šxʷq̓ʷɑ:n̓ƛ̓ən̓ɑʔɬ, mәsteyәxʷ

We respectfully acknowledge that our operations are on the unceded traditional territory of the Katzie and Kwantlen people.

Vantage M2 User Manual | Training planning

In the Polar Flow web service or app, you can plan your training and create personal training goals.

Create a training plan with the Season Planner

The Season Planner in the Polar Flow web service is a great tool for creating a customized annual training plan. Whatever your training goal, Polar Flow helps you create a comprehensive plan to achieve it. The Season Planner tool is located in the Polar Flow web service under the Programs tab.

Polar Flow for Coach is a free remote coaching platform that allows a coach to plan their training in detail, from full season plans to individual sessions.

Create a training target in the Polar Flow app and web service

Please note that training targets must be synced to your watch using the FlowSync software or the Polar Flow app before they can be used. The watch will tell you how to reach your goal during your workout.

Create a training target in the Polar Flow web service:

1. Go to Diary, click Add > Training target.

2. From the Add Training Target menu, select Sport and enter a Target Name (45 characters maximum), Date and Start Time, and any Notes if desired.

Then select the target type from the following:

Target Duration

1. Select Duration .
2. Enter the duration.
3. To add a destination to your favorites list, click on Add to favorites .
4. Click on Add to Diary to add the target to your Diary .

Target distance

1. Select Distance .
2. Enter the distance.
3. To add a destination to your favorites list, press Add to favorites .
4. Click on Add to Diary to add the target to your Diary .

Target calories

1. Select Calories .
2. Enter the number of calories.
3. To add a destination to your favorites list, click on Add to favorites .
4. Click on Add to Diary to add the target to your Diary .

Target training speed

1. Select Training speed .
2. Enter two of the three values: Duration , Distance or Training Speed ​​ . You will receive the third value automatically.
3. To add a destination to your favorites list, click on Add to favorites .
4. Click on Add to Diary to add the target to your Diary .

Please note that Workout Speed ​​can only be synced with Grit X, Grit X Pro, Pacer, Pacer Pro, V800, Vantage M, Vantage M2, Vantage V, and Vantage V2.

Phase separation

1. Select Phase separation .
2. Add phases to your target. Press Duration to add a duration based phase or Distance to add a distance based phase. Select Name and Duration/Distance for each phase.
3. Check the box next to Start next phase automatically to automatically move to a new phase. Otherwise, you will have to do it manually.
4. Select phase intensity based on heart rate , speed or power .

   Power-based training targets for phasing activities are currently only supported by Grit X, Grit X Pro, Pacer, Pacer Pro, and Vantage V2.

5. If you want to repeat a phase, select + Repeat Phases and drag the desired phases to the section to repeat.

6. Click on “Add to Favorites” to add the destination to your favorites list.
7. Click on Add to Diary to add the target to your Diary .

How to create a target from a favorite training target

Once you have created a target and added it to your favorites, you can use it as a template for similar targets. This will make the process easier: you won’t have to do it from scratch every time, like creating a complex training target with phases.

To use an existing favorite as a template for a training target, do the following:

1. Hover over the date in Diary .
2. Click +Add > Favorite Destination and then select a destination from the list Favorite .

3. A favorite item has been added to the diary as a scheduled goal for the day. By default, the scheduled time for a training target is set to 18:00.
4. If you want to change something, click on the target in the “Diary” and edit it. Editing a target in this mode will not change the original favorite target.
5. Click Save to update the changes.

In addition, you can edit your favorite training targets and create new ones on the Favorites page. Click on the top menu to go to the “Favorites” page.

Sync your goals with your watch

Don’t forget to sync your training targets from the Polar Flow web service with your watch using the FlowSync software or the Polar Flow app. If the sync fails, the targets will only appear in the Diary or Favorites sections of the Polar Flow web service.

For instructions on how to start a workout with a target, see Start a workout.

Create a training target in the Polar Flow 9 app0005

How to create a training target in the Polar Flow app:

1. Go to the Training section and tap at the top of the page.
2. Then select the target type from the following:

Favorite destination

1. Select Favorite Destination.
2. Select one of the existing Favorites or “Add New”.
3. Tap next to an existing target to add it to your diary.
4. The training target you selected will be added to the training calendar for today. Open a training target from your diary to edit your target time.
5. When you select Add New, you can create a new destination in your favorites, such as a Quick Destination, Phased, Strava Live Segment, or Komoot Route.

Komoot Route Target is only available on Grit X, Grit X Pro, Pacer Pro and Vantage V2 models, Strava Live Site is available on Grit X, Grit X Pro, M460, Pacer, Pacer Pro, V650, V800, Vantage V and Vantage V2.

Quick target

1. Select Quick Target.
2. Select if the quick target is based on distance, duration, or calories.
3. Add a sport.
4. Name the target.
5. Set your target distance, duration or calories.
6. Touch “Done” to add the goal to the training diary.

Phase separation

1. Select “Phase Separation”.
2. Add a sport.
3. Name the target.
4. Set the time and date for the target.
5. Touch the icon next to the phase to change the phase settings.
6. Tap “Create Goal” to add a goal to your training diary.

Sync your watch with the Polar Flow app to transfer your training target to your watch.

What you need to take with you to fitness or to the gym

Are you ready for some serious training?! Have you packed everything you need in your bag? In order for the training to go as it should, one should not forget about the preliminary preparation for it. In this article, we will cover 9the most necessary things that you need to take with you to the gym and which should be in the sports bag of any self-respecting athlete.

Contents

• What to bring to the gym
  • 1. Proper training shoes
  • 2. Talc/Magnesia
  • 3. Weightlifting belt
  • 4. Athletic band/Plast yri
  • 5. Notepad
  • 6. Rubber hinges
  • 7. Wrist wraps
  • 8. Foam roller
  • 9. Wrist straps

Any of you have a bag for going to the gym, no matter what brand – Under Armor, Nike or Adidas, it is designed to store all your fitness equipment. Nowadays, everyone wants to have the latest gadgets that meet all the requirements of a modern person in all areas of his life, this also applies to sports. The choice of accessories for training in the gym should be approached consciously, because the effectiveness and quality of training depends on it.

So what’s the best shoe for deadlifting? Which belt to choose? Should I spend money on a wrist bandage? Keep reading and you’ll find answers to your most pressing questions. ..

1. Proper training shoes

Have you ever thought about how shoes affect your body? We know that our body quickly adapts to any difficulties and stresses, however, it still strives to return to the “comfort zone” by any means, but this zone is not always good for health, it is only the result of the fact that our body has adapted to certain conditions. . Likewise with shoes.

Modern sports shoes designed for comfort and style, but not for training. The 12mm or more raised heel area, enhanced stability system, and cushioned footbed all sound great, but they affect ankle mobility and the inner foot musculature. If you wear these shoes all day long, your body’s center of gravity shifts forward, and your calves are in a state of constant, sub-maximal tension in order to balance your body.

Have you ever wondered why your calves feel tight to the touch despite doing calf stretching exercises several times a day on a daily basis? And you walk 10-14 hours a day in such shoes and you will get an answer to your question.

Before recommending any particular shoe and considering all of the above, let’s first look at what you’re trying to accomplish with the deadlift. During any exercise (deadlift, good morning, Romanian deadlift, etc.) we are trying to shift the weight or center of gravity back, thus trying to balance the bar in front of us. But, as we said, this will be difficult to do if the heel of your training shoes is raised.

So what would I recommend? Do not chase fashion trends and flashy advertising, choose minimalism, such shoes are ideal for lifting a lot of weight. I’m personally a big fan of New Balance’s Minimus all-around shoes. They offer a low degree of lateral stability which is great for changing direction if you’re an athlete, they have a slight rise of just 4mm which contributes to better kinesthetic feedback during workouts. I have 2 pairs and I love them very much. I highly recommend weightlifting to anyone involved in weight lifting in one way or another.

*NOTE: Many of you, I’m sure, are interested in the Olympic Big Heel Weightlifters. They are suitable for tall weightlifters with long hips. I have seen some weightlifters wear squat shoes to compensate for poor ankle mobility. If you can’t balance while lifting weights while squatting barefoot, or if you feel uncomfortable doing so, this is a problem that needs to be addressed. As I said before, you don’t need to treat the symptoms, you need to look for the cause.

Conclusion: High-soled shoes may look good, but they are not suitable for deadlifts. When exercising, wear flat-soled shoes.

2. Talc/Magnesia

This is a very necessary thing not only for weightlifters, but also for many other athletes. The strap is certainly a good thing, but I recommend that beginners and even average weightlifters get stronger without help.

Talc is very cheap, but if you can’t afford it, regular sidewalk chalk will do, pick your favorite color and grind the chalk into a powder. Of course, sidewalk chalk (calcium carbonate) is a little different from talc (magnesium carbonate), but with it you can perform a couple of deadlifts without consequences and at home, while no one is watching you.

If you work out in the gym, talc is almost always there, and I think they will not mind if you bring your own into the gym. If you are working out in a gym where, for some reason, the use of talc is prohibited, try liquid chalk. It doesn’t leave dust everywhere and is often sold with a special carabiner so you won’t lose it.

Conclusion: With talcum powder, you’ll have fewer mishaps, so get yourself some chalk, grind it up, and go sip something heavy.

3. Weightlifting belt

With belts, the situation is more complicated. Many start using them too early or too often as a “crutch” to compensate for the lack of strength and stability. If there is a big difference between the mass you lift with the belt and the mass without it, then it’s time to train without it and work on stability.

As your strength and endurance increase, the belt becomes more necessary and useful, as the number of sets with each workout increases, and with it the load on the back, so the belt can help stabilize the spine. Studies have shown that belts increase intra-abdominal pressure by up to 15% in a squat and by 30-40% during a deadlift.

When to start wearing a belt? If you have reached 85% of your 1RM or above, you might consider using a belt. In addition, you do not need a belt if you pump arm muscles. From the outside it looks cool, but it interferes with proper breathing and contributes to the appearance of a rash on the stomach. In gyms, you can find these, and many more, who apparently do not quite understand the purpose of using a belt.

I understand that you would like to try everything at once, however, in order not to harm your health, everything must be done gradually and in due time. The time will come, and the belt you will use during training very often. If you are just starting to learn the basics of strength exercises, find out first how you can perform them without a belt. If you’ve been lifting weights for a few months now, start experimenting with and without a belt, find a sweet spot for yourself, and stick with it.

Conclusion: Use the belt during sets above 85% of your 1RM, and only when you have reached an average level of strength and understand how to effectively use the belt during training.

4. Athletic Tape/Patches

Some weightlifters scoff at these accessories, but anyone who has ever done Olympic weightlifting or Texas deadlifts will understand. As the weight you lift increases and the number of lifts increases, your hands and fingers begin to experience tremendous stress and friction.

Athletic band prevents calluses from bursting if your hands are in poor condition. Plasters will also come in handy, because they can be used to seal old and new battle wounds.

I had to put my deadlift training on hold after scratching my shin once and then trying to stop the bleeding for the next 5 minutes. Don’t like band-aids, then wear long socks or sweatpants to prevent problems altogether.

Conclusion: Athletic tape and patches may seem unnecessary to you, but only until you open your corn or scratch something. Stock up now and you’ll thank me later.

5. Notepad

Subsequent performances of the same exercise, repeated over several days or several months, do not produce the same effect as the first performance of the same strength exercise. As I mentioned above, your body is constantly adapting to certain loads, but if this load is repeated over and over again, this is not an incentive to adapt again, so it is worth changing the load. Strength training is built around the laws of progressive overload, but how are you going to remember what you did a week ago, let alone a month ago?

Get a notepad and fill in all the information you need. If you don’t track your raises, then your progress will stagnate. I started with a simple pen and paper and now I have created a series of excel templates that I use myself and give to my athletes, it makes learning so much easier. Why not try?! If you’re familiar with the computer, experiment with building your own learning template, it’s actually pretty easy once you get the hang of the program.

Editor’s Note: The Muscle & Strength Forum has its own training logs for its members, making it easy to track your workouts and get advice from experienced members.

Conclusion: What is written down is remembered.

6. Rubber loops

Rubber loops are very useful for joint mobilization, you can perform a whole range of exercises when removed. Start by including them in your workout. They are light, portable, fairly cheap, and quite handy. With their help, you can develop the muscles in the thighs responsible for stability.

As I have mentioned in some of my previous articles, rubber bands can be used to change the force curve, as they provide resistance or help at certain points of elevation. During deadlifts, rubber loops make it harder to lockout. But in a squat, it is better to hang the loops on the crossbar.

Conclusion: It is better to purchase both full size and short loops, include them in your workout more often or use them as an overload protection.

7. Wrist bandages

I’m sure you’ve seen them before. Many athletes, as soon as they enter the gym, immediately put on a belt and wrist straps. There is nothing wrong with them, they help the average weightlifter cope with pain during the lifting of the maximum weight. You shouldn’t think of wrist straps as a belt, you don’t wear a belt all the time, at least you shouldn’t, so it would be wise to first accustom your hands and forearms to rough and intense work without them.

Wrist straps are very useful and I use them during my workouts to support maximum weight. It also happens that a weightlifter simply cannot perform workouts without straps due to some circumstances (past injuries, musculoskeletal deformities, etc.), because he experiences pain during them. The use of wrist straps has its time and place – the main thing is not to overdo it.

Conclusion: If you have short wrists and can’t hold heavy weights for long periods, then the wrist straps are a must. They relieve pain and give stability to the wrist.

8. Foam roller

My roller is extremely necessary for me, I use it during the warm-up, and also at the end of the workout I lie on it for 5-10 minutes to relax and speed up the recovery process. Some use PVC pipes or rubber lacrosse balls.

When you have problems with the musculoskeletal system, you want to solve them quickly, but do not rush to take drastic measures, this can speed up the process of erasing the joints. It has been proven that performing exercises with a roller helps to strengthen the musculoskeletal system and will avoid problems with the joints in the future.

Conclusion: Everyone wants to be flexible, but they often neglect rolling exercises, which warm up soft tissues, promote blood and lymph circulation.

9. Wrist straps

Wrist straps are very important in the career of any weightlifter. For example, snatch deadlifts, one-arm dumbbell rows, shrugs, and some other deadlift variations are just a few of the exercises where hand wraps can be quite helpful if done correctly. However, some here manage to overdo it.

In the gym, athletes can be seen pulling dumbbells with wrist straps, using them during the farmer’s walk, side raises, deadlifts, or even holding their protein shake after a workout.

Conclusion: Try to use hand straps when lifting heavy weights or if there is discomfort in the hands to prevent injury. They do not give an increase as such, but it is more reliable and more convenient to press with them.

Bottom line – what to bring to training:

1. High-soled shoes may look good, but they are not suitable for deadlifts. When exercising, wear flat-soled shoes.
2. With talcum powder, you’ll have fewer bad hits, so get yourself some chalk, grind it up, and go sip something heavy.
3. Use the belt during sets above 85% of your 1RM, and only when you have reached an average level of strength and understand how to effectively use the belt during training.
4. Athletic tape and plasters may seem like unnecessary things to you, but only until you open your corn or scratch something.