ontheblackrock
10-19-2004, 08:25 PM
During the summer I was drunk ... ALOT. and my body was COMPLETLY out of shape and running and working was foriegn to me. I started playing a metro elite league and I was blown away at how much worse I was playing. So every weekday I would do this routine. It's primarily for me for faceoffs, so I guess I'll just call it a face off routine. It may seem hardcore and trust me your legs will burn like hell the first week, and right after you will want to do nothing but lay down. but after the first week it gets easier and it get you into a strict habit which you NEED when you get to that X against your opponent.
here it goes:
Put your stick on the ground with the outside of your foot left or right foot up against the shaft with your heels together and jump (still heels together) side to side over it for 2 mins as fast as you can.
Do 20 push ups
With your stick still on the ground put your toes up to the shaft with your heels together and jump back and forth over it as fast as you can for two mins again
Do 15 push ups
repeat the first one but do it for 1 min and 30 secs
Do 10 push ups
do the second one again for 1 min
do 5 push ups
do the first one for 30 secs
then rest
squat as you would for a duck walk but instead of taking baby steps you are going to extend your leg out and wide with big steps, right foot then left foot right foot, left foot. be sure to keep your butt no higher than your knees.
Do this to the left around 15 yards, then to the right 15 yards
backwards 15 yards, front wards 15 yards
do that until failure.
then REST.
Put ball on ground and get into FO stance. jump the ball with the head of your stick as FAST as you can for 45 secs. stop. reset.
Then place ball on the ground and get into a good stand, weight off hands and do a clamp as many times you can in 45 secs with your left foot going forward and your left hand brushing against the ground forward right when you clamp. reset
Get in your stance and do a jam. as you jump the ball move your right foot forward and down the line. do that as many times as you can for 45 secs
Repeat about 3 times. *note* the above handspeed drills are meant for speed but they mean nothing if your stance is not correct and tecnique is wrong.
Keep eyes WIDE when REF says set, because at the whistle most people blink. you want to see the ball.
Take in a deep breath before at set. Let out the breath right when the whistle blows. EXPLODE!
Although this routine seems like it just involves legs and hands. your Ab's are CRUCIAL to lacrosse. 80% of your power when shooting comes from your ab's. your torso is the biggest muscle you have to be sure to do alot of sit-up's, crunches, weighted crunches, and what have you.
This routine helps me a ton, and is definitly doable even though it seems somewhat hardcore. Running distance then sprinting occassionally through out the distance is crucial too. come up with your own drill there.
here it goes:
Put your stick on the ground with the outside of your foot left or right foot up against the shaft with your heels together and jump (still heels together) side to side over it for 2 mins as fast as you can.
Do 20 push ups
With your stick still on the ground put your toes up to the shaft with your heels together and jump back and forth over it as fast as you can for two mins again
Do 15 push ups
repeat the first one but do it for 1 min and 30 secs
Do 10 push ups
do the second one again for 1 min
do 5 push ups
do the first one for 30 secs
then rest
squat as you would for a duck walk but instead of taking baby steps you are going to extend your leg out and wide with big steps, right foot then left foot right foot, left foot. be sure to keep your butt no higher than your knees.
Do this to the left around 15 yards, then to the right 15 yards
backwards 15 yards, front wards 15 yards
do that until failure.
then REST.
Put ball on ground and get into FO stance. jump the ball with the head of your stick as FAST as you can for 45 secs. stop. reset.
Then place ball on the ground and get into a good stand, weight off hands and do a clamp as many times you can in 45 secs with your left foot going forward and your left hand brushing against the ground forward right when you clamp. reset
Get in your stance and do a jam. as you jump the ball move your right foot forward and down the line. do that as many times as you can for 45 secs
Repeat about 3 times. *note* the above handspeed drills are meant for speed but they mean nothing if your stance is not correct and tecnique is wrong.
Keep eyes WIDE when REF says set, because at the whistle most people blink. you want to see the ball.
Take in a deep breath before at set. Let out the breath right when the whistle blows. EXPLODE!
Although this routine seems like it just involves legs and hands. your Ab's are CRUCIAL to lacrosse. 80% of your power when shooting comes from your ab's. your torso is the biggest muscle you have to be sure to do alot of sit-up's, crunches, weighted crunches, and what have you.
This routine helps me a ton, and is definitly doable even though it seems somewhat hardcore. Running distance then sprinting occassionally through out the distance is crucial too. come up with your own drill there.