lax-crazy
04-11-2008, 05:52 PM
This thread was made so people can post tips and drills that help them with there lacrosse game. I mainly will be focusing on the athletic side. Anyone is welcome to post, just make sure you read the thread first before posting. I say that so muiltiple people don't post wall ball, or the same drill for whatever.
my contribitions:
t-nations 100 tipes for serious athletes
http://www.t-nation.com/readArticle.do?id=1354863
http://www.t-nation.com/article/performance_training/50_more_tips_for_serious_athletes&cr=performanceTraining
Foot work and some agility stuff with cones, lines, jump rope and speed ladders
http://www.performanceworkouts.com/exercise_guides_agility_1.shtml
here is the wallball set that I do whenever i get a chance, it takes me 25minutes to go through it, and it is something that I really actualy think helps a ton. everything is done right a full set right and a full set left
15 regular (that's 15 with the right then 15 with the left)
15 Pass -> catch -> switch hands
15 pass -> switch hands -> catch
15 quick stick
10 cross body catching
10 behind the back
10 1handed pass and catching
I do that twice all the way through. I got it off of "30 Days to scoring success" if you get a chance check it out.
Try setting short term (2 weeks about), midterm(1-3moths), and long term goals(6months-a year+).
work on my righty on the run as a more this week, or get better stretchs in as a short term. It's something that can be started soon and easly achieved. Midterm would be able to play with my weak hand confidently. It takes longer than the short term
Long term make the starting line up, make all stars, move from Defence to O. Win conference.
This way you have aims and something to work towards. You can take the short term, mid term, and long term goals into lifting that stuf also.
Vision also posted some tips
1) When training stick skills (throwing, catching, faking, craddling, etc.), wear your gloves whenever possible. That's how you play in a game, and it makes some things more difficult, so get use to it.
2) If you plan on putting on a lot of weight during the offseason (15+ lbs), be sure you're strengthening your ankles. If you come back the next season, 15 lbs heavier, and all you did for your lowerbody was Squat and Deadlift, your ankles/feet will be in pain once you have to start running.
3) In terms of strengthing your ankles/feet, calf raises aren't the only exercise available. Jumps, Sprints, Olympic lifts and their variations, farmer's walks, DB dorsiflexions, Balancing drills, Foot exercises (google for ideas). I also suggest being barefoot as often as possible (do your warmups this way if it's possible). Proper footwear is also very important.
4) Of all the different types of grip training (pinch, support, levering, crush, etc.), levering will have the most transfer to lacrosse. There are many different exercises. Check out the sledge hammer ones in this article:
http://www.dieselcrew.com/articles/r...bat%20Grip.pdf
5) When training to get faster, be sure you rest long enough between your sets of sprints or Jumps. For example, if you were doing sets of 20m sprints, you should be resting approx. 2 minutes between each set. General rule is rest 1 min for every 10m sprinted. I suggest you keep your sprints to under 60m. When doing Jumps, it's the same idea. Also, keep your reps to under 5 for the majority of jump exercises.
6) Do not perform any exercises that cause pain. If the exercise is important (ie. squats), but you're still feeling pain when performing it, chances are your technique sucks. If you're sure your form is correct, and there are still problems, try different variations. Using Back Squats as an example, you could try Front Squats or Box Squats. If that doesn't work, try zercher squats, or single leg squatting exercises.
7) Playing with your stick for 30 minutes a day will go a long way. The more you focus on technique, the more you'll get out of it. Goofing around won't help you improve that much.
8) When playing wallball, 50% of the time should be working on your wrong hand. Not only will it help you get better using your off-hand, but it'll help strengthen that side of your body. Going one way all the time can cause imbalances which may lead to pain later on.
9) With any stretching or mobility drills you do, try and focus on getting the same range of motion with both sides (most importantly with your arms). The flexibility in one shoulder normally becomes a lot greater than the other when you're throwing and catching with one side so often.
10) A wall ball drill that will help with the accuracy of your shots:
Pick a point on the wall. Hit the the target with a normal overhand throw (good hand). If you hit the target, move 45 degrees downwards (between overhand and sidearm). If you hit the target, move down another 45 degrees (sidearm). If you miss, restart with the overhand. Continue doing this all the way down to an underhand shot. Once you get them all in a row, do the same drill with your wrong hand.
These are the 5 positions: Overhand, Overhand/Sidearm, Sidearm, Sidearm/underhand, Underhand.
11) For in-season strength training, 0-2 sessions per week is normally the best you can do with all the games / practices. I suggest training fullbody each time. This is what I do:
Pick 3 exercises (examples): Lower (Back Squat), Push (Bench), Pull (Row).
Start with a weight you can do 4 sets of 3 reps fairly easily (about your 6 rep max). First day you train, do 4x3 of the exercises. Next time you get to the gym, try and get more reps. Keep at it until you get 4x8, then rotate in new exercises and start all over again. If you ever get stuck at a certain rep, change exercises. Doing this only once a week, I can normally see improvements. The stronger you are (most of you are extremely weak), the harder this will be. Eventually, you'll have to just focus on maintaining your strength.
12) Stop trying to find exercises that will give you a "faster shot" or "harder check". Strength training is general. Do the major exercises, and improve in them. Play lacrosse to get better at it and improve your technique. These work well together.
13) Playing around with mini sticks, or sticks with huge pockets may be fun, but when you go back to your normal stick everything is going to seem more difficult. Use them at your own risk.
14) The Olympic Lifts are not necessary. If you don't know them, and have no coach to teach them to you, that's not a problem. Sprints + Jumps + Med ball throws + Squats are as good, if not better.
15) During games/practices/any exercise, be sure to drink something. Water is okay, Gatorade is better(I like it water-down). Even better is to add some protein powder to that gatorade. A 1:2 or 1:3 ration of protein:carbs is ideal.
16) Start a training log. It'll help you keep track of your progress, and you'll be able to see which exercises you get the most out of. Setting goals is also very important. Set them at the end of your season (if this is for strength training), and achieve them by the end of your off-season.
My goals this off-season (I play box) were: weigh 210(starting at 190), Deadlift 455(335), Bench, 225(165), Broad Jump 2.75m(239), and do 18 chinups in a row(10). Next week is my last week before season starts, so I'll be testing soon. I've already made weight.
17) When doing Deadlifts, use a double-overhand whenever possible. Once you can't hold onto the bar anymore, add chalk. Once that stops working, then switch to a mix grip (one over, one under). This will make your grip much stronger.
18) A few good websites:
Elitefts.com <-----probably the best
T-nation.com
Charliefrancis.com/community
Sherdog.net <-----(the strength and power forum)
higher-faster-sports.com
19) Try to eat healthier. Make sure you eat your protein, fiber, fruits/vegetables, and healthy fats. For food you don't enjoy eating, you can eat better tasting food with it to help. For example, I eat a bowl of spinach every day. I don't like eating it, so what I do, is eat it slowly through out a meal. I always have something better tasting in my mouth at the same time.
20) Sleep at least 8 hours a day, 9 or 10 is better. Naps during the day work well for me as well. I've also noticed that I feel much better sleeping from 11-8 than 1-10 (sleeping while it's dark outside)
Once again please read and make sure what you are going to post is not posted already, this is to just have a clean thread. Also the goal of this thread is to share knowledge on training for lacrosse, so we can all be elite players and go on to amazing colleges, or elevate your lacrosse game.
my contribitions:
t-nations 100 tipes for serious athletes
http://www.t-nation.com/readArticle.do?id=1354863
http://www.t-nation.com/article/performance_training/50_more_tips_for_serious_athletes&cr=performanceTraining
Foot work and some agility stuff with cones, lines, jump rope and speed ladders
http://www.performanceworkouts.com/exercise_guides_agility_1.shtml
here is the wallball set that I do whenever i get a chance, it takes me 25minutes to go through it, and it is something that I really actualy think helps a ton. everything is done right a full set right and a full set left
15 regular (that's 15 with the right then 15 with the left)
15 Pass -> catch -> switch hands
15 pass -> switch hands -> catch
15 quick stick
10 cross body catching
10 behind the back
10 1handed pass and catching
I do that twice all the way through. I got it off of "30 Days to scoring success" if you get a chance check it out.
Try setting short term (2 weeks about), midterm(1-3moths), and long term goals(6months-a year+).
work on my righty on the run as a more this week, or get better stretchs in as a short term. It's something that can be started soon and easly achieved. Midterm would be able to play with my weak hand confidently. It takes longer than the short term
Long term make the starting line up, make all stars, move from Defence to O. Win conference.
This way you have aims and something to work towards. You can take the short term, mid term, and long term goals into lifting that stuf also.
Vision also posted some tips
1) When training stick skills (throwing, catching, faking, craddling, etc.), wear your gloves whenever possible. That's how you play in a game, and it makes some things more difficult, so get use to it.
2) If you plan on putting on a lot of weight during the offseason (15+ lbs), be sure you're strengthening your ankles. If you come back the next season, 15 lbs heavier, and all you did for your lowerbody was Squat and Deadlift, your ankles/feet will be in pain once you have to start running.
3) In terms of strengthing your ankles/feet, calf raises aren't the only exercise available. Jumps, Sprints, Olympic lifts and their variations, farmer's walks, DB dorsiflexions, Balancing drills, Foot exercises (google for ideas). I also suggest being barefoot as often as possible (do your warmups this way if it's possible). Proper footwear is also very important.
4) Of all the different types of grip training (pinch, support, levering, crush, etc.), levering will have the most transfer to lacrosse. There are many different exercises. Check out the sledge hammer ones in this article:
http://www.dieselcrew.com/articles/r...bat%20Grip.pdf
5) When training to get faster, be sure you rest long enough between your sets of sprints or Jumps. For example, if you were doing sets of 20m sprints, you should be resting approx. 2 minutes between each set. General rule is rest 1 min for every 10m sprinted. I suggest you keep your sprints to under 60m. When doing Jumps, it's the same idea. Also, keep your reps to under 5 for the majority of jump exercises.
6) Do not perform any exercises that cause pain. If the exercise is important (ie. squats), but you're still feeling pain when performing it, chances are your technique sucks. If you're sure your form is correct, and there are still problems, try different variations. Using Back Squats as an example, you could try Front Squats or Box Squats. If that doesn't work, try zercher squats, or single leg squatting exercises.
7) Playing with your stick for 30 minutes a day will go a long way. The more you focus on technique, the more you'll get out of it. Goofing around won't help you improve that much.
8) When playing wallball, 50% of the time should be working on your wrong hand. Not only will it help you get better using your off-hand, but it'll help strengthen that side of your body. Going one way all the time can cause imbalances which may lead to pain later on.
9) With any stretching or mobility drills you do, try and focus on getting the same range of motion with both sides (most importantly with your arms). The flexibility in one shoulder normally becomes a lot greater than the other when you're throwing and catching with one side so often.
10) A wall ball drill that will help with the accuracy of your shots:
Pick a point on the wall. Hit the the target with a normal overhand throw (good hand). If you hit the target, move 45 degrees downwards (between overhand and sidearm). If you hit the target, move down another 45 degrees (sidearm). If you miss, restart with the overhand. Continue doing this all the way down to an underhand shot. Once you get them all in a row, do the same drill with your wrong hand.
These are the 5 positions: Overhand, Overhand/Sidearm, Sidearm, Sidearm/underhand, Underhand.
11) For in-season strength training, 0-2 sessions per week is normally the best you can do with all the games / practices. I suggest training fullbody each time. This is what I do:
Pick 3 exercises (examples): Lower (Back Squat), Push (Bench), Pull (Row).
Start with a weight you can do 4 sets of 3 reps fairly easily (about your 6 rep max). First day you train, do 4x3 of the exercises. Next time you get to the gym, try and get more reps. Keep at it until you get 4x8, then rotate in new exercises and start all over again. If you ever get stuck at a certain rep, change exercises. Doing this only once a week, I can normally see improvements. The stronger you are (most of you are extremely weak), the harder this will be. Eventually, you'll have to just focus on maintaining your strength.
12) Stop trying to find exercises that will give you a "faster shot" or "harder check". Strength training is general. Do the major exercises, and improve in them. Play lacrosse to get better at it and improve your technique. These work well together.
13) Playing around with mini sticks, or sticks with huge pockets may be fun, but when you go back to your normal stick everything is going to seem more difficult. Use them at your own risk.
14) The Olympic Lifts are not necessary. If you don't know them, and have no coach to teach them to you, that's not a problem. Sprints + Jumps + Med ball throws + Squats are as good, if not better.
15) During games/practices/any exercise, be sure to drink something. Water is okay, Gatorade is better(I like it water-down). Even better is to add some protein powder to that gatorade. A 1:2 or 1:3 ration of protein:carbs is ideal.
16) Start a training log. It'll help you keep track of your progress, and you'll be able to see which exercises you get the most out of. Setting goals is also very important. Set them at the end of your season (if this is for strength training), and achieve them by the end of your off-season.
My goals this off-season (I play box) were: weigh 210(starting at 190), Deadlift 455(335), Bench, 225(165), Broad Jump 2.75m(239), and do 18 chinups in a row(10). Next week is my last week before season starts, so I'll be testing soon. I've already made weight.
17) When doing Deadlifts, use a double-overhand whenever possible. Once you can't hold onto the bar anymore, add chalk. Once that stops working, then switch to a mix grip (one over, one under). This will make your grip much stronger.
18) A few good websites:
Elitefts.com <-----probably the best
T-nation.com
Charliefrancis.com/community
Sherdog.net <-----(the strength and power forum)
higher-faster-sports.com
19) Try to eat healthier. Make sure you eat your protein, fiber, fruits/vegetables, and healthy fats. For food you don't enjoy eating, you can eat better tasting food with it to help. For example, I eat a bowl of spinach every day. I don't like eating it, so what I do, is eat it slowly through out a meal. I always have something better tasting in my mouth at the same time.
20) Sleep at least 8 hours a day, 9 or 10 is better. Naps during the day work well for me as well. I've also noticed that I feel much better sleeping from 11-8 than 1-10 (sleeping while it's dark outside)
Once again please read and make sure what you are going to post is not posted already, this is to just have a clean thread. Also the goal of this thread is to share knowledge on training for lacrosse, so we can all be elite players and go on to amazing colleges, or elevate your lacrosse game.