Watch any college lacrosse game in the country and you are likely to see nearly every form of human movement imaginable; squatting, lunging, jumping, skipping; lacrosse is unique in its unpredictability.
Some trainers will look at these movements and tell athletes to "simulate" movements that will accelerate the carryover directly into the game.
You are being led astray.
The truth is that you don't need gadgets and quirky movements in order to develop optimal power, agility and speed for lacrosse.
What you need is perspective.
Perspective allows the trainer, athlete, and coach to develop a formula that works consistently, reduces injury, improves all performance aspects, and is enjoyable for the athlete.
Here are some of the basic exercises to be incorporated into any strength program for Lacrosse players.
With the inclusion of these exercises you can guarantee that you are providing yourself and your athletes the optimal blend of performance training.
1.
Anti-Rotation Exercise - The basis of lacrosse is scoring, and scoring is done using a rotational movement.
However, most people assume rotation of the midsection and "core" of the body, when in reality it is rotation at the hips and thoracic spine that is creating the force.
Your core (The area of the abdominals, obliques, and erectors) generates force from the hips through the core and into the thoracic (upper) spine and is expressed through the arms and into the stick.
If the core is not capable of resisting rotation, you will lose power on your shot and increase risk of injury.
Some exercises to train anti-rotation of the spine: a.
Planks b.
Pallof Press c.
1 Arm Standing Cable Rows d.
1 Arm Standing Cable Press These are just some exercises that will enhance the body's ability to resist rotation, find what works for you and your athletes and plan this function into your programs; it is easier than you think.
2.
Explosive Rotation - In counter balance, it is also imperative that athletes learn to generate force at maximum power through hip rotation and upper body synchronization.
By gradually increasing the body's ability to develop force we can duplicate a carryover effect onto the field.
While no exercise in the gym is meant, or can replicate, the exact muscles used in competition, it is in motor pattern development that we see increased efficiency.
Your body is able to initiate better force development in exercises that develop force in other similar motor patterns.
Training to replicate exact movements isn't effective - training similarly can be.
In order to develop explosive rotation, use these exercises: a.
Side toss with medicine ball b.
Overhead toss with medicine ball (ball is thrown backwards) c.
Lateral overhead medicine ball toss (diagonal motion from one shoulder to opposing hip) Again, these are but a few of the variations that you can use in conjunction with a sound training program.
If general strength is not sufficient this targeted work will not be maximized.
3.
Variable Conditioning - The game of lacrosse is not isolated to a set pattern of movement and level of intensity.
In sports such as baseball, maximum efforts are the sole form of running, and require less thought and elaboration to elicit gains.
Where as in lacrosse, you may have continuous jogging for upwards of 3 minutes followed by explosive bouts of effort lasting from 3-10 seconds in duration.
Due to this variability of movement, it is essential that training does its best to duplicate these efforts and produce a scenario in which the maintenance of all energy systems is kept for the entire game.
Some forms of conditioning that can aid in this type of training: a.
Fartlek - Otherwise known as "Speed Play" - games such as ultimate Frisbee, and even "tag" can be used with younger athletes.
The athletes will be performing repeated bouts of sprinting with moments of rest and general movement.
This keeps athletes minds fresh while giving them a lower level form of conditioning.
b.
Mixed Sessions - While performing sprints in a fatigued state will not improve speed performance, it is essential to preparing for competition.
Introducing conditioning days that mix long slow distance runs in conjunction with maximal effort sprints will prepare athletes for the rigors of the game c.
Agility as conditioning - Athletes looking to improve agility should look to receive sufficient rest.
Athletes who need conditioning for the game should look to build endurance through all facets of competition.
4 cone drills, t-drills, and randomized agility runs can be used to increase conditioning with a targeted goal.
All training needs to be formulated in such a way that we allow for progress to be made in a sound and stable environment.
Coaches that use a lacrosse stick attached to a pulley system are thinking too narrowly about optimal performance.
Strength trainings job is to enhance physical abilities in such a way that when combined with proper practice, increases performance beyond either area alone.
In the areas of strength training, often times the flashy "creative" approach is lauded over the practical; this is detrimental to athletes and their success.
A method I use in regards to designing exercises for a particular sport is whether that exercise could be used in any other athletic endeavor.
Medicine ball throws carryover to all rotational sports.
Single leg bosu ball lacrosse shots do not.
Use this filter when thinking of an exercises feasibility; and you are well on your way to athletic success