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Conditioning is a Necessary part of Practice
Are you having trouble fitting in your lacrosse conditioning and stick skills all in one practice?
So many coaches and players have that problem… There just isn’t enough time in the day.
You must condition to make sure your team is the fastest, but you also have to work on improving lacrosse skills.
This goes hand-in-hand with economical training, which is making the most of every single second that you spend at practice.
Different coaches use different ways to condition at practice.
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When you have conditioning drills could really change your team’s future.
Some coaches have the philosophy that the way a team plays when they are dead tired, can determine the outcome of the game in the fourth quarter.
The other team plays sloppily, throwing the ball away and dropping the ball. While your team plays normal because they are used to playing tired.
So…How do you get a team accustomed to playing tired?
You run them as hard as you can during the first part of practice. For the first 15-20 minutes, they should be sprinting.
Afterward, give them a 5 minute water break, then start the practice.
Depending on your captains, you can have them start the conditioning drills 20 minutes before the practice starts. By the time you get there, they will be tired and ready to practice.
Going on personal experience: I had a coach that did this, and I loved it! We got so much more accomplished because all of our conditioning was done before the start of practice!
If you have reliable captains (make sure they don’t slack off by coming early for a few practices), then I highly recommend the pre-practice conditioning.From Lacrosse Conditioning to Coaching Page
Lacrosse Conditioning Drill
Indian Run With A Twist
I am sure that almost everyone has heard of the Indian run, but if you haven’t then here it goes. ..
Your team lines up in a straight line, and begin to run. The person at the back of the line sprints up, and becomes the new man in the front. Then another back person sprints up, and he becomes the front man. And so on, and so on.
With this version of the Indian run, everyone should have their lacrosse sticks, and there should be one lacrosse ball.
The person in the front cradles the lacrosse ball, then throws it 5 feet to the right of the line. The whole line calls “Ball Down!”
Once the last person hears this, he sprints to pick up the ball. Once he gets to the front of the line, he throws the ball 5 feet to the right. The whole team calls “Ball Down!” And it continues from there.
This is a great way to do lacrosse conditioning, because it involves a lot of different aspects of the game.
- Long Distance Running
- Ground Balls
- Team Building
- Team Communication
For any coach who doesn’t want to do pre-practice lacrosse conditioning, I recommend this workout.Home Page
Three and Go! Lacrosse Drill
As I write this article, I am reminded of a great quote from my last interview with Coach Dom Starsia at Virginia, “We love to create lacrosse drills which you cannot anticipate the solution or how the drill will end.”
By now you know we love fast-paced drills that more often than not have a fun transition element, and this is one of my favorites. We call it “Three & Go!”
In the simple form, we have three lines of offensive players, well actually four lines, as you will see. We also have three lines of defensive players. The thing I love most about this drill is the flexibility coaches. The lines (both offense and defense) should not be simply at the corners, but almost randomly scattered just outside the box, or behind the cage. It is equally important that the lines for offensive and defensive players are located in different places each day you run this drill. For example, you might have two lines behind and two on the same side of the box for the offense and be equally varied in where you may put the lines of defenders.
The drill begins as a basic 3v3 (even) scenario for the offense, thus the three lines of offensive players initially. The fourth line also outside the box will be added to the drill in just a moment. We gently roll a ground ball to any one of the three offensive lines to begin play. When we roll out the ball, the three defensive players enter the field from their lines and begin to set up inside, just outside the crease, and then quickly disperse to cover a specific offensive player. The three offensive players must complete three passes to begin the drill but have total freedom to pass and/or cut wherever they like.
This a great coaching opportunity to focus on the fundamentals, players stepping ‘to’ when throwing a pass, as well as stepping into each catch, throwing and passing from the outside shoulder whether it be right- or left-handed. Or possibly only making each of the first three passes with a big roll away from the defense for the offensive player.
By the time we get to the second or third pass, the defenders are now in more of an individual coverage scenario on each of the three initial offensive players. Now we play 3v3 but upon completion of the third pass, the fourth offensive player quickly enters the drill, so we have moved to a 4v3 in an “add one” element to the drill. Now we quickly play to a shot. The coach is not blowing a whistle here; the fourth line player needs to pay attention and enter the drill on his own following the third pass completion.
If one of the first three passes is dropped, that group is done and immediately a new group begins with a new ground ball. This also a great way to reinforce the “ground ball-pass-pass” philosophy we hear so much from college coaches.
1. We can also use this drill to work on specific elements of our offense without slowing down the pace of practice. For example, we could set a rule that the first pass needs to be off an offensive pick or start the initial three-pass sequence off a pass and pick or even off an off-ball pick. Pretty cool, eh?
Now we have integrated our communication around picks in our defensive players into a fast-paced drill as well.
2. I also like to position the fourth offensive line up a the midfield line or out of the sideline substitution box or way out at the sideline at GLE just to mix it up and offer different looks, all directly related to true game-like scenarios.
3. Then one day, rather than have the fourth line as an offensive “add one” line, make the fourth line defensive players. So now it goes from 3v3 to 3v4 with an extra defender, again a great way to work on double-teams, take-a-ways, as well forcing the offense to really move both on and off ball to get a look at the cage.
Keep the lacrosse drill moving quickly, and players will have a blast. Be creative, let the players multi-task, and you will see results.
Find activities for kids near you.
Should Lacrosse Goalies Do CrossFit?
In my post on the perfect lacrosse goalie workout, I received an interesting question in the comments related to CrossFit:
I’m a high school goalie in my junior year. For my PE credit with my school I’m doing CrossFit 3 days a week. My plan is to use these few months in CrossFit to get stronger and better conditioned, then basically live in the weight room and bulk up over the winter with my improved strength and stamina (I’m 5’8 and just over 140). My question is, do you think CrossFit will build slow twitch fibers? I have a (probably irrational) fear of killing my speed and reaction time by building the wrong kind of muscle, as quick hands and explosive legs are my bread and butter. So is CrossFit going to slow me down? Also, would you have any other advice for offseason training?
Essentially the question boils down to this: should lacrosse goalies do CrossFit?
In a position like lacrosse goalie so specific to speed and explosion is CrossFit an effective strength and conditioning program?
Now I’ll admit that I’m no CrossFit expert. As a huge fitness fan of course I’ve engaged in some CrossFitting sessions to appease my CrossFit friends, but again I’m no expert.
So I had to do a fair amount of research on the CrossFit workout before I could confidently declare whether or not CrossFit was appropriate workout to train lacrosse goalies.
In this post we’ll explore whether CrossFitting and lax goalie’ing go together.
Perceptions of CrossFit
One thing is for sure, CrossFit is pretty polarizing. You have a group of people who absolutely love and won’t stop talking about it and another group who discourage any type of athlete from stepping foot into a CrossFit studio.
So before we dig into a debate of whether CrossFit is good for lacrosse goalies, let’s explore exactly what is CrossFit in the first place.
CrossFit isn’t some revolutionary workout idea. It’s a fitness program that combines a wide variety of functional movements into a timed or scored workout.
Movements include pull-ups, squats, push-ups, hand-stand pushups, muscle ups, weightlifting, gymnastics, running, rowing, and a host of others.
Each CrossFitter gets a Workout of the Day (WOD) where they perform a series of movements under timed conditions and attempt to achieve max reps or minimum time for a fixed number of reps.
Here is a sample WOD:
- 2 rounds for time of:
- 50 GHD sit-ups
- 60 hip extensions
- 70 single-leg squats
The timed or scored element has come under criticism as athletes sacrifice form for getting more reps. With CrossFit you have to learn new movements. Not many lacrosse goalies know the proper technique for a clean or a hand-stand pushup, that’s something you need to learn.
CrossFit is also all about the coaches and instructors.
If you have someone teach you an incorrect snatch form for example, you can obviously get hurt.
The misconception that CrossFit ruins your body derives mostly from poor technique or adding heavy weight too soon, before the movement technique is mastered.
If the technique is not mastered and you try to go for as many reps as you can, poor form is the results. And poor form equals injuries.
Pros of CrossFit for Goalies
Challenged Based System
Any good coach or trainer understands that introducing challenge or competition pushes the athlete to work harder.
In my goalie training I also try to use challenge and competition in each drill. It’s human nature and if you tell me the record for pushups in 30 seconds is 35, I want to get 36.
If you caught 7 out of 10 cards in the card toss drill, next time go for 8 out of 10.
The way to get the most out of an athlete is to give them a target and put them in competition with their peers.
That’s exactly what CrossFit does with the WOD.
Metabolic training refers to conditioning exercises intended to increase the storage and delivery of energy for any activity.
By layering and structuring exercises together CrossFit provides anaerobic training which can match endurance training for aerobic benefit.
Lacrosse goalies don’t need to have the best endurance of any athlete on the field but endurance is key. Because as soon as you get tired your save ability and your ability to remain mentally tough go right out the window.
Many say CrossFit’s workouts are more effective than steady state cardio (running).
In the CrossFit sessions I’ve done, I’ve gotten good workouts. Going hard for 20-30 minutes without stopping will get the heart rate pounding.
After the workout, you’ll feel drained and beaten, and you’ll truly feel like you’ve put in an extreme amount of work, because you did!
Benefit of Teamwork
Having worked with lacrosse teams for years I can tell you that when you have a tight knit team working together towards a common goal, magical things are possible.
CrossFit has done an amazing job of building a community.
People push each other and generally have a great vibe. Perhaps leading to the somewhat cult like obsession hard core CrossFitters have with the workout program.
Cons of CrossFit for Goalies
Here are some of the cons that I see for CrossFit workouts.
The number one of rule of any training program is to NOT get injured.
Injuries are devastating for any athlete as they move your progress backwards, not forwards.
The majority of the CrossFit exercises are done to fatigue. And many exercises are really advanced movements.
With fatigue, you lose technique.
That’s true with weightlifting and the same goes for making saves. When you get tired, you lose technique.
Even if you can do a perfect deadlift, when you have to do as many deadlifts as you can in a short time, you start losing technique.
Even if you can do a perfect deadlift, if you just sprinted 400 yards or did 50 burpees, your body is tired and you lose technique.
When you lose technique in an advanced lift, your risk for injury goes up!
The goal of training programs for goalies is to get them performing the best on the field. Not get them injured.
Not Sport Specific
Every athlete – including us lacrosse goalies – have specific needs based on the sport and position.
Any training that is done in a group setting loses the ability to specialize for a specific individual.
Talk to any strength coach and they’ll tell you the best training programs are customized to an athlete’s sport.
And also their position. An ideal training program for a defenseman is not exactly the same as a goalie.
The fact that CrossFit is done in a group setting limits the possibility of individualized programming.
Low Barrier of Entry for Coaches
As I mentioned above, CrossFit uses a lot of Olympic lifts and complex exercises like the kipping pullup.
If you don’t know what you’re doing, injury a big risk.
And that leads me to my final con of CrossFit – there are a lot of bad CrossFit coaches.
All you need is a weekend of your time, $1000, a passing score on a super simple test, and you get to call yourself a “CrossFit Trainer.” With its rise in popularity there are bad coaches out there that have horrible programming that hurt people.
Don’t get me wrong there are also a lot of great ones but the barrier to entry is pretty low.
Thus you could be a CrossFit instructor trying to push you hard but not analyzing or teaching form and thus putting all the students at risk.
So if you do CrossFit be on the lookout for inept trainers with poor attitudes, encouraging speed and weight with no concern for proper body mechanics.
Should Lacrosse Goalies Do CrossFit?
Now down to the big question, should lacrosse goalies do crossfit?
I wouldn’t rely on CrossFit as the only form of training but if you want to add CrossFit workouts into your regiment this summer – sure, why not?
The workouts mostly consistent of explosive movements so it won’t slow you down. It will make you more explosive.
Keep in mind the point about good technique and make sure every workout you do emphasizes solid technique to minimize your chance of injury.
As long as proper technique and safety are demanded I’m absolutely fine with a goalie bringing CrossFit into their training.
But you also need goalie specific workouts and other training specific to our position. CrossFit by itself is not enough to train our body to be an elite goalie.
Things like wall ball, jump rope, juggling, agility exercises, hip strengthening and flexibility.
For most goalies coming a season full of practices I wouldn’t envision this being the case – however – be very careful if you haven’t been very physically active.
Crossfit isn’t something to just hop into and go as hard as you can without learning the building blocks, just as with anything.
In my podcast episode with Niko Amato he talked about doing everything he could in his training – boxing, swimming, racketball, yoga, etc. And I agree with him that varying the training keeps things fresh and interesting and makes us a better athlete.
Video of Pros and Cons of CrossFit
Here’s a couple videos breaking down more pro’s and con’s of CrossFit:
Some lacrosse goalies out there are definitely wondering if the CrossFit workouts are good for our particular position.
While there are definitely pro’s and con’s to the CrossFit workout, at the end of the day if you’re doing the workouts with the proper form and always listening to your body, I think CrossFit is a great workout.
But it shouldn’t be your only training this summer. Do some goalie specific movements and exercises too.
You also need to be very sure that you’re working with a qualified CrossFit coach. The low barrier of entry means there are some bad coaches mixed in with the good. Working with a bad coach can be dangerous as bad form and too heavy weights could injure a goalie quickly.
Until next time! Coach Damon
Any other lacrosse goalies out there doing CrossFit? Would love to hear your thoughts. Please leave me a comment down below.
Off Season Workouts | Westmount Lynx Lacrosse
Off Season Workouts
Here is the workout plan we use in the off-season.
Complete 3-4 programs per week on a rotating basis. Performing these exercises together in groups will help to encourage you to finish them. Warm up with a 1 mile jog, jump rope, ride a bike or complete the agility drills listed.
The warm-up should last around 10 minutes. Rest between reps the same amount of time it took you to do the rep. Make sure you stretch before and after you workout.
Agility Drills: (About 15 yards up and back)
– Jog 60%
– High Knees
– Side shuffle
– Back Pedal
Program 1: (1920 yards in total)
– 4 forty yard sprints
– 4 sixty yard sprints
– 4 eighty yard sprints
– 4 one hundred yard sprints
– 2 two hundred yard sprints
– 1 four hundred yard sprint
Program 2: (2400 yards in total)
– Sprint the straight away and jog the curves around a quarter mile track. Complete 6 laps.
Program 3: (2800 yards in total)
– 4 four hundred yard sprints
– 4 two hundred yard sprints
– 4 one hundred yard sprints
Program 4: (1760 yards in total)
– A one mile timed run. Complete this once a week as a test of your progress. I will require a sub-8 minute mile at the start of the season.
Stick Skills: I recommend completing this workout EVERY DAY that you are not otherwise playing or practicing (short sticks AND long poles). The off-season is THE BEST TIME to work on you stick skills, particularly with your OFF-HAND. You will complete this as a wall ball workout. You should challenge yourself with your speed and keep you feet moving during the workouts and work on the recommended dodges. Stretch your forearms, chest and shoulders before and after you do this.
– 40 right-handed
– 40 left-handed
– 40 catch right, throw left (split dodge)
– 40 catch left, throw right (split dodge)
– 20 catch right, throw left (roll dodge)
– 20 catch left, throw right (roll dodge)
– 20 right-handed quick-sticks (no cradle)
– 20 left-handed quick-sticks (no cradle)
– 20 throw with 2 hands catch with 1 (right)
– 20 throw with 2 hands catch with 1 (left)
You should also independently work on your dodges as well as shooting. A good rule-of-thumb is to take at least 20 shots for every shot you expect to take during a game. Vary your speeds, work on placement and most importantly shoot with BOTH hands. Again this applies to shorties and longpoles!
CONDITIONING – XCEL Lacrosse Performance TrainingXCEL LACROSSE STRENGTH AND CONDITIONING PROGRAM “Lacrosse players don’t need distance work when it come to pre-season running. They do need a good sprint program and at XCEL we will provide our players with just that.”
Lacrosse is a game of speed. LAX players thrive on speed, and the ability to shift gears and change directions. The faster they are, the more potential there is for success. Simple footwork drills that challenge the communication between an athletes’ nervous system and muscular system will help maximize their ability to generate speed. Basically, “what wires together, fires together.” By creating efficient pathways within the neuromuscular system and activating fast twitch muscle fibres, we not only create athleticism but also reinforce gait patterning through high speed repetition.
Deceleration training is about teaching the athlete how to stop. An athlete who can create stability through the ankle, knee, and hip joints while absorbing forces in the sequential loading pattern of triple flexion will ultimately be able to generate more force in the opposing direction through sequential triple extension which is applied as
Lacrosse is a sprint/rest/sprint sport, not a distance sport, moderate range sprints (40-80 yards) with relatively low rest intervals (1:3 work:rest ratio) will still develop the aerobic system with the additional benefit of improving sprint speed.
It is easier for athletes to maintain good running form sprinting short distances than running longer distances. Hate to see a player get injured or pick up a nagging pain running cross-country or something in the off-season.
At XCEL players will basically never need to sprint more than 50 or 60 yards in a straight line. Consecutive 5, 10 and 15 yard bursts and cuts that change direction are most common. This workout program doesn’t seem to include any of those. These runs resemble the sport and will prepare the player to be ready to play at a high level.
Individual & Parent-Assisted Drills for Players « Coach B’s Lax Blog
Chiefs Lacrosse Team – Individual & Parent/Player Drills
Drills For Player To Do On His Own
1. Wall Ball Drill
Stage 1 – Quick Stick/Rapid Fire: Line up 3-5 yds from a concrete wall or LAX WALL. First, throw 50 right side throws and catches without cradling. After completing 50 right side throws and catches, do the same with the left side. Notice that I didn’t say start with your strong or dominant hand. With “wall ball” anything you do right side, you follow up with left side. This Stage allows the player to work on quick sticks, hand-eye coordination and timing. The player will become better about getting rid of the ball in a timely fashion without even noticing it by practicing this Stage.
Stage 2 – 10-12 Yard Passing: Line up 10-12 yds from the wall. Start with 30 right hand throws, which will come back to you on one bounce. When player retrieves ball from the one bounce, cradle one, then follow up with the next throw to the wall. After completing 30 right hand throws, do 30 on the left. (Depending on the player’s age, you should adjust the distance from the wall accordingly)
Stage 3 – Throwing and Catching On The Run: This drill can’t be performed on the LAX WALL you buy at the store. This drill requires a long concrete wall, such as the side of a school building. First, line up 5-7 yds from the wall on the far left side of the wall. Typically I begin this drill with the stick in my right hand and while I run along side the wall (towards the other end), I throw the ball and catch it on the run. The important aspect is to throw the ball on the run and not always catch it on the stick side. During practices and games, the player does not always receive a pass on the stick side so when training with this drill, the player should throw the ball against the wall and catch it cross hand (or across the face). After running one length of the wall, run back to the other end throwing left handed (doing the same thing as you did with the right hand). Keep going back and forth for about 5 minutes. (see last page for a typical Wall Ball workout)
Stage 4 – Shooting: line up approximately 12-15 yds from the wall. Get into proper shooting formation (hands loose and high, three quarter/overhand motion, snapping hips, and following through) mark a few places on the wall with tape or chalk to aim at. Shoot at about 80% effort, having the ball come back to you on one bounce. Depending on where the player aims, the ball may take bounces that aren’t the same so the player will have to work a little bit to retrieve the balls. Start with 25 right, and follow up with 25 left.
Proper form is to throw over the top. Drills to help reinforce this:
- Throw against a wall on one knee (if right-handed, kneel on right knee). When throwing side-arm, the ball will automatically spin, making it difficult to catch on the return. The player will also hit himself on the left thigh with the butt of the stick. This is how to reinforce proper over the top throwing.
- Kneel 2 feet from a wall and practice throwing motion. This will force the overhand throw.
3. Scooping (ground balls) [Ground Balls Win Games!]
- Scatter some balls on the grass and run and scoop. Emphasis should be on stick position being almost parallel to ground and head should scoop through the ball.
- Roll balls out against wall and scoop them up on the return (bring stick up to protected position)
- Practice both right and left handed scoops
- Player uses natural surroundings such as a tree to practice various dodges.
- Player very simply practices cradling on both right and left, switching hands every 2-3 minutes
- Set up cones or markers on a field or in back yard and practice running around each cone with cradling ball in stick. Player should try and switch hands as player rounds each cone. After getting comfortable with this, players should do this at full speed (game-like situation)
Drills That You (Parent) Participate In With Your Player
1. Basic Catching and Throwing
- Stand 15 feet apart and have a catch. If parent is not skilled with a lacrosse stick, he/she can use a baseball mitt. Player should practice catching and throwing on both right and left sides. Be sure throwing is over the shoulder and not side arm.
2. Scooping (ground balls)
- Parent rolls balls out to player, player scoops with proper technique and tosses ball back to parent. This drill can be performed with parent standing at different angles to player (such as the 3:00 and 9:00 positions (left and right sides)).
- Parent places ball on ground, stands with a stick over the ball and has player scoop through. This allows player to develop skill of scooping throw crowded or tight situations.
3. Shooting Drills
- If you have a goal or net in your back yard, or you go to a school that leaves a goal out on the field, have the player catch a pass from various spots (thrown by the parent) and shoot on the goal.
- Stand about 5 yds from the side of the goal, have player cut around a cone placed at different points near the goal crease, player should catch and shoot on the turn.
- Have player start behind goal. Parent in front. Yell “go” or “break” and have player come around from the back. Feed player a pass as player is parallel with goal line and then shoot. Do this with player coming both from right and left sides of goal.
- Have player stand about 5-7 yds in front of goal with back turned to goal. Parent should be positioned on side of goal. Parent yells “turn” and immediately feeds a pass to the player who turns catches and shoots. This allows the young player to develop skills for finding the ball in flight, catching and shooting. (be sure player wears a helmet for this drill).
A note on conditioning: Lacrosse is a game requiring frequent quick bursts of speed. Thus, distance running/jogging, while good for conditioning and stamina, does not really help the lacrosse player to build his “game” skills. Better yet is to run full sprints of 30-40 yards at a time up and down a field.
Wall Ball Routine
25-30 minutes (the immediately below drills can be done on a Lax Wall or actual wall such as at a school)
50 quick stick R hand
50 quick stick L hand
50 quick stick alt. hands
50 1 handed R
50 1 handed L
50 catch, cradle R hand
50 catch, cradle L hand
50 forehands to cross hand R to L
50 forehands to cross hand L to R
50 throw R catch L, throw L catch R
2 xs (this drill is typically done on an actual wall such as at a school)
Run along wall throw R catch R
Run back throw L catch L
2 xs (this drill is typically done on an actual wall such as at a school)
Run along wall throw L catch cross hand
Run back throw R catch cross hand
All drills to be done with gloves and helmet
Parent Player Drills
Conditioning for Midfield | Women’s LacrosseTake Our Poll
In my last post, I explained the different positions (Attack, Midfield and Defense). This post is going to outline a great workout plan for middies to implement in their routines in order to prepare themselves for the season!
I chose to do a midfield workout first because (to be totally honest) midfield is one of the hardest positions to play out there on the lacrosse field! At a higher level of play, it is not uncommon for middies to run over 2 miles per game.
According to laxallstars.com, there are three areas to focus on when conditioning for midfield:
After hearing how much running you’ll be doing in any given game, it’s easy to see why your legs would be the first thought. Endurance is going to be everything while you’re out there battling with girls who run half as much as you will as a midfielder. You will hear just about any coach say, “We want to be able to run circles around the other team!” This is a great idea!…but strong midfielders are the key to that idea.
Toughness is huge. I know the article attached above is all about guys (is it hard to get women’s lax info or what!?), but it’s important to remember what they are saying. Be scrappy! This is the one time it will be socially acceptable for a lady to act scrappy…so take advantage of it!
A versatile midfielder is the best midfielder. Adapting to different plays, players, situations and (especially) errors is vital in a midfielder. Work your mental game just as much as your physical game in order to become a triple threat out on the field!
Alright, exercise time!
1. Run your mile
Duh. Run until you don’t think you can run anymore. Grab some water, then keep at it and run more. If running a mile is hard for you…practice until it’s easy. Then bump it to 1.5 miles. Then 2. Time yourself and push yourself. According to Livestrong.com, “A runner who is ages 17 to 21 and in good health runs a mile in about 6:30 if he is in the top 1 percent of that age group, according to standards set by the U.S. Army Physical Fitness Guide. Runners should shoot for a time of approximately 8:18 if they want to be in the 50 percent bracket for the age group.”
Get your mile down to 8 minutes (push yourself…cutting corners only hurts yourself. How bad do you want that starting position or spot on the team?). Once you can hit an 8 minute-mile easily, increase your distance. I recommend you keep pushing until you’re in condition to run a 5K.
Fast breaks are everything in a sport that moves the way a lacrosse game does. Whether you’re in the midfield looking for a pass, chasing a ground ball or driving towards the cage…you’re going to be sprinting. A lot. Time your 40s and work on getting the time as low as possible. Strength training and working on your standing vertical jump are great ways to improve your sprinting.
It’s important to have absolute control over your entire body at all times while playing midfield because there is a lot going on (i.e. cutting, passing, transitioning, etc.). Therefore, endurance does not only apply to your running here. Endurance is also how long you can stay at a cut-throat pace to beat out your opponents throughout the game. Full body work outs will be especially helpful to keep your passes/shots hard and your defense thoughtful and effective. Here is full body work out I designed for a midfielder:
These exercises should be coupled with the cardio mentioned before (the sprints and long distance running). Keep your core tight throughout the work out and focus your attention on the muscles you are working through each exercise. Everything should be engaged throughout the entire work out.
Of course, always drink water both on and off the field! Staying hydrated is absolutely vital for any athlete. AND STRETCH. Before AND after every work out, stretch the major muscle groups used in your exercises. Hold each stretch for 30 seconds! If you want to actually play and prevent injury..you’ll drink your water and stretch out thoroughly!
That’s all for this week guys! Check in next Friday ?
About Rachael HannafordI’m a Communication major, concentrating in Public Relations with a minor in Professional Writing. I love reading, writing, hiking, camping, sitting by a bonfire, spending time with my friends and family, and helping others. 90,000 Learning basic special running exercises
Many people remember that in physical culture classes, exercises called – “Special running exercises” or abbreviated SBU were often given. Why these exercises are so important for the development of running technique and fitness, and what basic exercises are used for these purposes, we will find out in this article.
General and special exercises
In the classification of physical activity and physical exercise, there are two terms: general and special exercises or load.
The first term means that an exercise or load is given for the development of a general physical form, that is, not associated with a specific sport. Special exercises or loads, on the contrary, affect those muscle groups, functional systems, or form motor skills and abilities that determine success in the kind of sport we are involved in.
Based on this position, it can be assumed that “Special running exercises” will contribute to the growth of special physical and technical training required in running, and this is really so.
We have already talked about the anatomy of running, and we said that many muscles are involved in running, performing different functions. You can use a variety of weights in the gym to increase the strength or endurance of these muscles, but in this case our muscles work in a different environment than running.
In order for the muscles not only to receive physical activity, but also to form the correct structure of movements, “Special running exercises” were developed. Each of these exercises is a separate element of running, whether it be lifting the hip or pushing with the foot, but with an emphasis on doing it harder.Thus, in special running exercises, we still move forward as in running, but in each exercise we focus on different technical elements of running.
Modes of performing special running exercises
Special running exercises can be used for several purposes:
1. Firstly as part of a warm-up to activate and warm up target muscle groups. In this case, the total volume and intensity of special exercises will be small.
2. In the second case, , as a means of correcting running technique. The dosage of special exercises in this case will depend on which aspect of the technique is being influenced. If this is a correction of physical disabilities, then the volume will be increased, and if the structure of movements is being corrected, then the volume and intensity will be less, since it is necessary that the student is fresh enough to form the correct technique.
3. Thirdly , special running exercises can be used as a means of special physical training of a runner.In this case, the dosage and intensity will also differ depending on what physical quality is developing. If we, for example, develop strength qualities with the help of the exercise “Multijumps”, then we can limit ourselves to performing 10 jumps with maximum intensity. And if we want to develop strength endurance using the same exercise, then we accordingly reduce the intensity and increase the number of jumps, for example, up to 30-40 in one approach.
10 special running exercises
So, after we figured out what, when and where it is applied, we can proceed to the analysis of the exercises themselves.For this occasion, we have prepared 10 special running exercises for you that you can use in your workout. Again, we would like to thank RunLife for their help in filming this article.
Before reading about the exercises themselves, see how they are performed. This will make it easier for you to understand their structure and apply them in practice.
1. Running with a high hip lift.
The main goal of exercise is to influence the muscles of the front of the thigh, feet, hip flexor muscles, improve intermuscular coordination.
Running with a high lift of the thigh will also be useful for runners who do not raise the thigh while running or have too much overlap of the lower leg.
Standing high on the foot, we alternately begin to bend the legs at the hip and knee joints, moving slightly forward.
The hip in this exercise rises parallel to the surface, and upon landing, the leg is resiliently placed on the support. The emphasis of in the exercise should be aimed at removing the leg from the support, and not at setting it up.
The body in this exercise is in an upright position, and the arms work in the same way as when running.
1. The thigh is not parallel to the ground.
2. Violation of posture and hand work;
3. Lack of elasticity or sinking in the foot;
4. Emphasis in the positioning of the leg on support, instead of emphasis on raising the hip.
2.Running with a shin splash.
This exercise is mainly directed to warm up the knee joint and the muscles of the back of the thigh. Runners with weak hamstrings will also benefit from this exercise.
In this exercise, we perform a kind of elastic run, alternately bending the legs at the knee joint, throwing the lower leg back to the buttock.
The torso is slightly bent forward, the arms work in the same way as in running.Do not forget that your shoulder girdle should be relaxed, as excessive tightening will then have a bad effect on running efficiency.
When performing the exercise, pay attention to the soft and silent removal of the leg from the support.
1. Lack of elasticity when placing the foot;
2. Excessive tilt of the trunk;
3. Carrying out the thigh forward beyond the vertical when folding the leg;
4. Incomplete folding of the leg;
5. The shoulder girdle is fixed, the hand is not working properly.
3. Rolls from heel to toe
The main task of in this exercise is to feel the muscles involved in pushing.
As the name suggests, in this exercise we perform heel-to-toe rolls. Starting from the heel, we make an effort through the big toe, followed by a push forward, after which we land again on the jogging foot and perform a new push with the other foot.
During the exercise, the trunk is in an upright position.Hand movement can be performed in two ways: perform hand movements as in running, or straighten and relax your arms and maintain balance only through small rotations in the shoulders.
Also remember to make a soft landing while doing the exercise.
Exercise, in essence , is jumping from foot to foot and, as a result, well develops the muscles of the back of the thigh and calf muscles. Multijumps are often used in jumping training for athletes and are a good tool for developing strength endurance.
When pushing off, we fully straighten the pushing leg, while the swing leg, bent at the knee joint, is extended forward. The position of the foot upon landing occurs with an active raking motion over the entire foot. Hands work in different ways, thereby helping to maintain balance. The torso is also in an upright position, possibly with a slight forward bend.
1.Putting the foot on the heel
2. Weak pushing forward
3. Sticking the leg under you.
5. Multi-jumps (Multi-jumps through a stride)
This exercise is similar to the normal multi-jump , but has several differences and is also one of the most frequently used exercises in the preparation of jumpers.
As in multi-jump, we perform active take-off and hip extension forward upward, however, after landing, we do not perform a jump on the other leg, but take a normal running step.
This is a more difficult exercise in terms of coordination and will take a little time to complete it correctly. Thanks to the alternation of stride and jump, we learn to alternate relaxation and muscle tension, so try to keep track of active engagement in repulsion after stride.
1. Putting the foot on the heel
2. Weak pushing forward
3. Sticking the leg under you.
4. Violation of the structure of step
6.Jumps with setting step
In this exercise, the main emphasis is on the flexor muscles of the foot and lower leg, producing repulsion.
The exercise is somewhat similar to heel-to-toe rolls, however, in this exercise, take-off occurs starting from the front of the tops, and not from the heel. After pushing off, we slightly bend the hip and knee joint and lift it up a little.
Landing occurs practically on two legs at the same time: first on the jogging leg, and then actively on the swinging leg, after which we again perform active take-off.
1. Performing a roll instead of pushing off
2. Weak shock absorption upon landing
7. Running on straight legs.
Running on straight legs has a good effect on the calf muscles, as well as on the muscles responsible for the adduction and extension of the hips. This exercise is also used to correct weak take off while running.
When performing this exercise, we perform an active “raking” position of the straight leg on support and a quick extension of the swing leg, approximately at an angle of 45 °.Our foot must actively meet support in order to push the body forward.
The torso is in an almost vertical position, the arms are doing active work, as in running.
It should feel like we are moving forward with small elastic leaps.
1. Sluggish, inelastic repulsion;
2. Deviation of the trunk back;
3. Incorrect hand work.
4. Bent legs;
8. Running backwards
Besides that this exercise perfectly improves movement coordination, trains our peripheral vision and hearing, it also strengthens our glutes, hamstrings, as well as abdominal and back muscles.
For this exercise, stand with your back forward to the direction of travel. Bend one knee and take a step back. Landing begins with a toe and then rolls back. Without waiting for a complete roll, take a step back with the other leg.
Keep your torso upright. Too much backward bending of the torso can lead to a fall. Also remember to turn your head occasionally to assess your surroundings.
The arms are still bent at the elbows. Movements are the same as when running, but at a slightly smaller amplitude
9. Cross step running
Cross-country running can be a good exercise for developing mobility in the hip joint, strengthening the muscles of the foot and muscle groups adductor and abductor of the hip. If a runner has low mobility in the hip joint, then such an exercise is well suited for correcting this deficiency.
This exercise should be performed with both the right and left sides.Do not forget to do the exercise in each direction, as in this case, you will achieve a more harmonious and symmetrical development.
As an example, let’s analyze the cross step with the right side
The exercise is performed on a high foot. Step right to the right, and then step left back behind the right leg. After that, take a step again with the right to the right side, and then step with the left but already forward of the right leg, etc.
Performing this exercise, it is necessary to maintain balance, which is achieved by alternating twisting of the body.At the same time, do not deflect your torso from the vertical position.
Hands with a cross step are raised to the sides to shoulder level. You can do the exercise with both straight arms and alternately bending the right and left arms to maintain balance.
1. Low hand position.
2. Lowering to the heel.
10. “Wheel” or “Bicycle”
This exercise is often used by I to teach running technique, as well as to strengthen the muscles of the foot, hamstrings and hip flexors.
This exercise is already quite difficult and requires more physical exertion.
The exercise itself reminds many of a run. The leg is bent at the knee joint, the thigh is lifted parallel to the ground. Then the lower leg is brought forward and the leg, with a raking motion, begins to lower down onto a support under the center of gravity. After pushing through, the pushing leg overlaps back and the movement is repeated, but with the other leg.
The body is in an upright position.Hands perform an active movement in a large amplitude.
1. Sluggish, inelastic repulsion;
2. Deviation of the trunk back;
3. Inactive hand work.
4. Insufficient lifting of the thigh.
In the arsenal of athletics there is still a huge variety of exercises, do not be afraid to use them in your training, because the more unusual the load, the greater the effect it will have on the body. We hope you found this video helpful, Bye!90,000 9 special running exercises with video
A set of special running exercises will help correct inaccurate movements or running technique.When performing intense exercises, almost all muscles are involved, respectively, the power of the whole body increases.
Running involves many muscles that perform different functions. In order for the muscles not only to receive physical activity, but also to form the correct structure of movements, special running exercises (SBU) were developed. This is a set of running exercises aimed at developing the strength, power and coordination of all leg muscles involved in running. Special running exercises will promote the growth of the special physical and technical fitness required for running.Each of these exercises is a separate accentuated element of running.
SBU is exactly a set of exercises, therefore, they always perform at least 5 exercises in a series. Experienced trainers include the SBU complex in every warm-up. The length of the segment for performing the SBU depends on the purpose of the exercise and the fitness of the performer. For a special warm-up – from 20-40m; for training – 60-70m. The number of repetitions is from 1 to 6 times.
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Why do SBU
Special running exercises are used for three purposes:
1.As part of a warm-up to activate and warm up target muscle groups. The length and intensity of the exercises will be small (20-40 m; 1-2 series).
2. As a means of correcting running technique. Obviously, it is extremely important for beginners to perform SBU at every training session. The correction of the physical disabilities of the running technique should take place while the body is fresh and adequately responds to a small load (40-50 m; 2-3 series).
3. As a means of special physical training of a runner. For example, the exercise “reindeer run” is often used as the main block in training, and it is performed by repetitions from 8 to 12 times at maximum intensity, lasting from 60 to 100 m.This type of training is used by trained athletes to develop strength endurance.
1. Jumps with step setting or “spring”
Technique of execution: resembles jumping rope, but with forward movement. The take-off occurs from the front of the foot, not from the heel. After pushing off, slightly bend the hip at the knee joint and lift it up a little. Landing occurs practically on two legs at the same time: first on the jogging leg, and then actively on the swinging leg.The advance is short – half a foot.
Objective: The main focus is on the repulsive muscles and ligaments of the ankle.
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Frequent mistakes: weak take-off, advance with a wide step, arms extended at the elbows.
2. Running with high hip lift
Technique of execution: when pushing off with the supporting leg, you need to raise the thigh of the swing leg high.High frequency of hip lifting. Stand high on the foot without dropping on the heel. When landing, the leg is firmly placed on the support. The emphasis in the exercise should be on lifting the leg off the support, not on setting it up. The body in this exercise is vertical, but the center of gravity must be transferred to the shoulders. The arms are bent at the elbows, work in the same way as when running.
Task: impact on the muscles of the front of the thigh, feet, hip flexor muscles, improving intermuscular coordination.
Frequent mistakes: the shoulders are laid back, as a result, the back is deviated from the vertical position, the thigh is not parallel to the ground, the hands are not working correctly, and the fall when landing.
3. Running with a shin overlap
Technique of execution: elastic running, alternately bending the legs at the knee joint, throw the lower leg back to the buttock. The body is slightly tilted forward, the arms work in the same way as when running.
Task: Warm up the knee joint and muscles of the back of the thigh.
Frequent mistakes: lack of elasticity when placing the foot on the surface, excessive tilt of the body forward, bringing the hip forward when folding the leg, arms are not bent at the elbow.
4. Roll from heel to toe
Technique: soft roll from heel to toe followed by hard pushing. The landing is soft. Starting from the heel, an effort is made through the big toe, followed by pushing forward and upward, after which again landing on the jogging leg and then a symmetrical action with the other foot.The trunk during the exercise is in an upright position. Relax your arms and maintain balance with only small rotations in the shoulders.
Objective: work out the muscles involved in pushing.
Common mistakes: too much knee flexion on landing.
5. Multi-jumps or “reindeer run”
Technique of execution: a mix of jumping and running. Coaches recommend imagining an obstacle in front of you, for example, a wide puddle, over which you need to jump with one leg bent at the knee.The second leg is always straight.
When pushing off, the pushing leg is fully extended, while the swinging leg, bent at the knee joint, is sharply extended forward. The position of the foot upon landing occurs with an active raking motion over the entire foot. Hands work in different ways, with a very wide swing: this is how balance is maintained. The trunk is in a position with a slight forward bend.
Objective: Development of the muscles of the back of the thigh and calf muscles, as well as the ligaments-thigh lifters.Multijumps are often used in jumping training for athletes and are a good tool for developing strength endurance.
Frequent mistakes: the hind leg is bent, due to which there is a jump along the trajectory of a semicircle, a weak push forward, a short and non-intensive step. This is the most difficult exercise for beginners, as due to the unpreparedness of the muscles and ligaments, it is difficult to make a sharp swing with the knee forward and upward, while keeping the other leg straight.
6.Running on straight legs
Technique of execution: active, rapid extension of the swinging leg, approximately at an angle of 45 °. The knee is straight. The foot must actively meet the support to push the body forward. The trunk is in a practically upright position, the arms are doing active work, as in running.
Objective: The development of the calf muscles, lifting ligaments, as well as the muscles responsible for the adduction and extension of the hips.
Frequent mistakes: strong backward deviation of the trunk, bent legs, stomping in place without moving forward.
7. Cross step
Technique of execution: performed both with the right and left sides. The exercise is performed on a high foot. Step right to the right side, and then step left back behind the right leg. After that, step again with the right to the right side, and then step with the left but already in front of the right leg. It is performed with alternating twisting of the trunk in the pelvic region. Hands with a cross step are raised to the sides to shoulder level.
Objective: development of mobility in the hip joint, strengthening the muscles of the foot and muscle groups leading and abducting the thigh.
Frequent mistakes: insufficient rotation of the pelvis.
8. Additional steps
Technique of execution: movement occurs sideways in a straight line, avoiding a change in trajectory. Active push with the foot up and at the same time to the side, while widening the hips. The result is a wide side step. Hands work alternately, meeting and diverging in front of the chest. It is performed both right and left side.
Objective: active work of the ankle ligaments, development of the adductor and abductor muscles of the thigh.
Frequent mistakes: movement along a curved line (discoordination), weak take-off with the foot.
Technique of execution: slightly resembles the “spring” exercise, but at the same time the pushing process occurs much stronger with each step. High extension of the thigh when taking off. The jogging leg is straight. The flight leg moves upward along the pushing leg. Maximum long hovering in the air.
Objective: development of the ligaments of the foot and the technique of repulsion from the surface.Development of coordination.
Common mistakes: body swaying when hovering in the air, weak repulsion, landing too soft and at the same time too strong flexion of the knee of the supporting leg.
How to do it correctly SBU
Special running exercises (SBU) – very active, intense movements with a high amplitude, respectively, it is important to warm up well. Warm up jogging (at least 10 minutes) and then a set of stretching exercises.SBU is performed on a flat surface: stadium tracks, lawn, dirt track in the park. Avoid asphalt and concrete surfaces whenever possible, as these can put a lot of stress on the joints. Do not rush to move. The main thing here is the amplitude and coordination of movements, and not the speed of each action.
Do not forget to jog for 10 minutes and stretch for 5-10 minutes.
These exercises are basic. There are many more specific exercises that are tailored to a specific sport or distance.
Other sets of exercises:
Football. Injured Spartak players are recovering rapidly :: Football :: RBK SportOn October 5, after a three-day vacation, the football players of Moscow “Spartak”, who were not conscripted into the national teams, held a training session in Tarasovka.Players who have received injuries of varying severity in recent weeks are under close medical supervision. The optimistic forecasts of doctors about Mozart’s imminent return to service seem to come true. The pain in the knee hardly bothers the midfielder and he, with the permission of the doctors, is going to start working in the general group one of these days. On Friday, Zheder begins running exercises, recovering from an injury to his thigh muscles. Finally, as a result of intensive and varied therapeutic actions taken by Spartak physicians, there has been a positive trend in the treatment of the sacrum injury found in Bazhenov.It is too early to make any predictions, but there is some hope that the talented striker will be able to return to service before the end of this season.
Press service of FC “Spartak-Moscow”
Read us atnews news On October 5, after a three-day vacation, the football players of Moscow “Spartak”, who were not conscripted into the national teams, held a training session in Tarasovka.Players who have received injuries of varying severity in recent weeks are under close medical supervision. The optimistic forecasts of doctors about Mozart’s imminent return to service seem to come true. The pain in the knee hardly bothers the midfielder and he, with the permission of the doctors, is going to start working in the general group one of these days. On Friday, Zheder begins running exercises, recovering from an injury to his thigh muscles. Finally, as a result of intensive and varied therapeutic actions taken by Spartak physicians, there has been a positive trend in the treatment of the sacrum injury found in Bazhenov.It is too early to make any predictions, but there is some hope that the talented striker will be able to return to service before the end of this season.
Press service of FC “Spartak-Moscow”
Complexes of exercisesStrength training is an essential part of long-distance runners’ training as it strengthens the muscles involved in running, improves coordination and significantly reduces the risk of injury.
1. Squats with body weight
Muscles involved: quads, glutes, hamstrings.
Starting position: feet shoulder-width apart, back straight, arms bent at the elbows in front of you at chest level.
Technique of execution: perform a squat, pulling the pelvis back in such a way as if you want to sit on an invisible chair. Try to keep your knees stationary and lower until your thighs are parallel to the floor, then gently lift up.Make sure that your knees do not go beyond the level of your socks. Do 12-20 reps in one set.
2. Speed skater exercise
Muscles involved: quads, glutes, hamstrings, calves, abs.
Starting position: feet shoulder-width apart, back straight, arms down at the sides.
Technique: Take a wide step with your right leg back and bring it behind your left leg so that they are crossed.With a jumping movement, change the position of the legs to the opposite – the right leg is supporting, the left leg goes back behind the right. The arms move in the same direction as the change of leg. Do 10-12 jumps on each leg.
3. Jumping out of the squat
Muscles involved: quads, glutes, hamstrings, calves.
Starting position: feet shoulder-width apart, back straight, arms down along the body, look in front of you.
Technique of execution: smoothly take the pelvis back and perform a squat to parallel with the floor, then with a sharp explosive movement, pushing off through the heels, jump up as high as possible. Make 10-15 jumps.
4. Long jump
Muscles involved: Quadriceps, hamstrings, calves.
Starting position: feet shoulder-width apart, arms down at the sides, back straight, look in front of you.
Technique of execution: bend in the lower back, at the same time bending your knees and pulling your arms back, then push off powerfully through your toes and jump forward.Make 8-10 jumps.
Muscles involved: quads, glutes, hamstrings.
Starting position: feet shoulder-width apart, back straight, arms at your sides.
Technique: take a step forward with your right leg, and lower yourself down until the knee of your left leg lightly touches the floor. Make sure that the knee of the supporting leg does not go beyond the level of the toe / forefoot.Change your leg and repeat the movement. Do 10-12 reps on each side.
6. Rise on toe
Which muscles are involved: Calf muscles, foot muscles.
Starting position: stand on your right foot. Use a support to maintain balance if necessary. Strike a running position with your hip lifted and your left knee slightly bent.
Technique: Straining the calf muscles and leaning on the forefoot, lift the heel as high as possible.At the top point, take a short pause, and gently lower yourself down. Change your leg and repeat the movement. Do 15-20 times on each side.
7. Side rail
Which muscles are recruited: core muscles
Starting position: Lie on your side, extend your right hand and rest your forearm on the floor. Legs are on top of one another. The left arm is bent at the elbow and located on the side.
Technique: Leaning on your elbow, lift your hips and pelvis so that your body forms a straight line.While straining your abdominal muscles, try to hold this position for 30-90 seconds. Change your hand and repeat the movement to the other side.
Which muscles are recruited: core muscles
Starting position: lie on the floor. Leaning on your elbows and toes, lift your torso up.
Technique: Straining the abdominal muscles, hold this position for 30-90 seconds. Try not to bend in the lower back.
9. Side steps on bent legs
What muscles are involved: Quadriceps, muscles of the inner and back of the thigh, gluteal muscles.
Starting position: legs shoulder-width apart and slightly bent, tilt the body slightly forward, and take the pelvis a little back, back straight, arms bent at the elbows in front of you.
Technique: keeping the legs bent, take a step with your right foot as far as possible, then put your left foot at the same distance. To make the exercise more difficult, tie an elastic band / elastic around your knees at shin level. Take 20-25 steps in each direction.
Muscles involved: pectorals, deltoids, triceps, core muscles, quadriceps, glutes, calves.
Starting position: feet shoulder-width apart, back straight, arms at your sides.
Technique of execution: bending your knees, perform a squat and rest your hands on the floor and at the same time throw your legs back, taking a lying position. Push up on the floor, tuck your legs under you and jump up, and do a clap over your head. Do 8-10 reps without interruption.
Exercises can be performed both in sets / approaches, or combine some of them with circuit training.
taken from the site https://traingain.org/This clip shows the ideal running technique.