- Home
- Tennis / Racquet Sports
- Strength Training and Conditioning
- Sports and Activities
- Complete Conditioning for Lacrosse
Today’s lacrosse players are bigger, faster, and stronger than ever before. A focused program of strength, speed, and conditioning has become essential to anyone serious about on-field success. Complete Conditioning for Lacrosse features a comprehensive approach that develops players’ physical abilities as well as the lacrosse-specific skills their positions require.
Renowned Cornell University strength and conditioning coach Tom Howley presents the exercises, drills, and programs he’s relied on to make the Big Red a perennial powerhouse. In Complete Conditioning for Lacrosse you’ll find a detailed individual assessment protocol that will help you identify strengths and weaknesses. Using these results, you’ll work through the ready-to-use off-season and in-season programs by tailoring each workout to individual needs. Featuring 190 exercises, each accompanied by step-by-step instructions, photo sequences, and unparalleled advice on training, this resource is everything you need for raising your game and improving your team.
Whether you are a coach, player, strength and conditioning professional, or athletic trainer, Complete Conditioning for Lacrosse is your guide to excellence on the field and in the training room.
Chapter 1 Training Considerations
Chapter 2 Testing and Evaluation
Chapter 3 Warm-Up and Flexibility
Chapter 4 Strength and Power
Chapter 5 Speed and Agility
Chapter 6 Conditioning
Chapter 7 Off-Season Program Development
Chapter 8 In-Season Program Development
Tom Howley has been the strength and conditioning coach at Cornell University since 1995. He oversees the design and implementation of athletic performance programs for 32 of Cornell's varsity sports.
From 1991 to 1995, Howley was the assistant director of strength and conditioning at East Carolina University. While there, the Pirates participated in two football bowl games (the 1992 Peach Bowl and the 1995 Liberty Bowl), qualified for the 1994 NCAA baseball regional tournament, and played in the 1993 NCAA basketball tournament.
From 1989 to 1991, Howley was a graduate assistant strength and conditioning coach and assistant football coach at Auburn University, where he earned his master's degree in exercise physiology. During that time Auburn’s football team was the 1989 Southeastern Conference co-champion, 1990 Hall of Fame Bowl champion, and 1991 Peach Bowl champion.
In 1988 Howley earned a bachelor of arts degree in history from Tulane University, where he was a three-year letterman and two-year starting offensive lineman on the football team. . As a senior he received the New Orleans Quarterback Club Student-Athlete Award.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Back Squat Test
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position.
One of the best indicators of lower-body and core strength is the back squat. This king of exercises is a great way to assess the strength and flexibility of all lacrosse players, regardless of position. A word of caution is necessary before moving forward: Technical precision must be employed when conducting this test. The positioning of the feet along with having the correct hip and knee angles is crucial. Maintaining a tight back and core is essential to maximizing the benefits of this movement. If any concern exists about an athlete's technique, consider postponing the test until the athlete demonstrates proficiency.
Back squat test.
Purpose
This test measures hamstring, quad, glute, low-back, and core strength.
Equipment
Squat rack, Olympic barbell, plates, collars
Setup
Stand in front of a bar as it is secure in a squat rack. A spotter should be on hand to assist. Before testing, the athlete should perform 3 to 5 warm-up sets consisting of 1 to 6 reps each.
Procedure
- Using a grip that is slightly wider than shoulder width, place the bar behind the shoulders approximately 2 inches (5 cm) below the top of the trapezius muscle, and lift the bar off of the rack (figure 2.3a). The feet should be slightly wider than shoulder width and may be turned outward at a 30-degree angle.
- Lower the hips back, keeping the shins perpendicular to the floor and the back tight at all times. At no time should the knees turn inward toward the center of the body. In the bottom position, the hamstrings are at least parallel to the floor (figure 2.3b). Keep the chest up, back flat, and weight back on the heels.
- At the bottom of the movement (when the hamstrings are at least parallel to the floor), drive the bar upward, raising the hips and shoulders at the same rate of speed. If the hips accelerate faster than the shoulders, more stress will be placed on the low back and the athlete may lose proper positioning.
- The back should remain tight throughout the movement, with the head and eyes focused on a point straight in front of the lifter.
- Be sure to keep the knees aligned with the feet throughout the descent and ascent. The knees should never rotate inward at any time.
- The athlete should finish the movement by returning to the start (standing) position.
- A one-rep maximum or multiple-repetition maximum may be used. For multiple-rep maxes a 2- to 10-rep range is recommended.
Results
The norms for the back squat test are provided in table 2.4.
Save
Learn more about Complete Conditioning for Lacrosse.
Power-Development Exercises
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster.
Explosive power is a major key to success for a lacrosse player. Plyometric training is a way for the athlete to become more explosive and react faster. Band-resisted movements and Olympic variations can also improve power.
The athlete goes through three stages while performing a plyometric movement, and each stage must be executed carefully. The first is the eccentric, or muscle-lengthening, phase, during which energy is generated. The next stage is a slight pause known as the amortization phase. When performing plyometric movements, the athlete should try to shorten this phase as much as possible by minimizing contact time on the ground or between movements. The third phase is the concentric, or muscle-shortening, phase, which is the actual jump or rebound portion of the movement.
Box Jump
The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.
Box jump.
Purpose
This exercise develops lower-body explosiveness.
Equipment
12- to 32-inch (30-80 cm) box
Setup
Stand with the feet approximately shoulder-width apart in front of a box.
Procedure
- Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).
- Keep the back flat and core muscles tightened at all times.
- Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.
- Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.
- Step off the box and repeat.
Single-Leg Power Hop
Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.
Single-leg power hop.
Purpose
This exercise promotes single-leg explosiveness, balance, and body control.
Equipment
12- to 18-inch (30-45 cm) box
Setup
Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.
Procedure
- With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).
- The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.
- Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.
- Repeat with the opposite foot.
Save
Learn more about Complete Conditioning for Lacrosse.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility.
Speed and Agility
The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.
In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.
- Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
- Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
- Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
- Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
- Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.
Foot Speed Development
Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.
Ladder Drills
Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.
Run Through
Run through.
Purpose
This exercise develops foot strike frequency in a pattern similar to the linear running motion.
Setup
Begin behind the ladder with both feet outside the first square.
Procedure
- Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
- During each step, the body weight should be concentrated on the ball of the foot.
- The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.
Save
Learn more about Complete Conditioning for Lacrosse.
ATP-PC Focus
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone.
Lacrosse is a game of speed and speed endurance. Sudden breakaways, fast-paced offensive systems that force the defense to react to split-second movements, and defensive slides or switches to cover offensive attackers are all performed in the ATP-PC zone. The athlete who can accelerate, dodge, slide, and pivot at the highest level of intensity for the longest period of time has the greatest opportunity to be successful. Most activities on game day require the activation of this energy system, thus making it the most important element in the training plan. Speed is properly addressed in a progressive, gradual manner with longer rest intervals between reps. Coming to a state of almost complete recovery is necessary - especially early on - to develop high-quality adaptation. As levels of absolute acceleration and speed are improved, a gradual introduction of speed endurance events will properly transition the athlete to competition mode. Patience, preparation, and thoughtful design are necessary to elicit the desired response: speed!
In the initial stages of training, it may be necessary to work on speed before deterioration of the central nervous system occurs in order to maximize the mind - body connection and develop running technique and muscle memory. As the training phase progresses, speed endurance can be addressed at any time during the workout to improve speed under conditions of stress. Several common training protocols focused on the ATP-PC system are as follows.
Repeat Hill or Stadium Sprints
Another way to intensify the sprint conditioning is to use a hill or stadium steps. Depending on the distance available, the resisted sprints can include short, intermediate or longer distances (or a combination). In a team setting, coaches can split the team into smaller groups and race up the hill or steps (with a walk-down afterward) either among individuals or as a relay.
The athlete should begin at the bottom of the hill or stadium at the start line and wait for the command. Once the command is given, sprint the distance to the finish line and sprint through the finish line. For safety purposes, walk down (don't run) to the start line and prepare for the next rep.
An example of a hill workout is as follows:
- 10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
- 50 yards × 2 reps as fast as possible with a walk-down and a 1:30 rest between reps.
- 25 yards × 3 reps as fast as possible with a walk-down and a 1:00 rest between reps.
10 yards × 4 reps as fast as possible with a walk-down and a :45 rest between reps.
Repeat Linear Sprints
Repeat linear sprints without resistance are performed at 100 percent of intensity over a distance of 10 to 50 yards with sufficient recovery given between reps so that the athlete can maintain as close to 100 percent intensity as possible. Early in the training process, the athlete should be given at least 5 seconds of recovery for every second of activity (a 1:5 work to rest ratio). The athlete should select the distance based on the space available. A shorter distance is used for these intervals because the ATP-PC energy system is targeted. The number of reps could be as few as 6 to 8 or as many as 18 to 20. A sample repeat linear sprint workout is as follows.
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 10 yards × 6 reps (100% of sprint capacity with :10 rest)
- 20 yards × 4 reps (100% of sprint capacity with :15 rest)
- 30 yards × 2 reps (100% of sprint capacity with :25 rest)
Repeat Linear Sprints With Resistance
For developing speed endurance, resistance sprints can be incorporated into the training progression. Sleds, Prowlers, and other resistance-based equipment can add intensity and require the athlete to be mentally strong to handle the added stress. The sprints are performed at 100 percent of intensity for a distance of 10-50 yards.
The athlete begins behind the designated starting line and, at the command, sprints at 100 percent of intensity through the finish line, turns the sled or Prowler in the opposite direction and waits for the start of the next rep. For these types of sprints, the work to rest ratio is usually between 1:3 and 1:5.
An example of a sled pull workout is as follows:
- 30 yards × 4 reps (each rep is at 100% of sprint capacity with a 1:5 work:rest ratio)
- 20 yards × 6 reps (each rep is at 100% of sprint capacity with a 1:4 work:rest ratio)
- 10 yards × 8 reps (each rep is at 100% of sprint capacity with a 1:3 work:rest ratio)
Learn more about Complete Conditioning for Lacrosse.
Related Books
