conditioning

[ex-lax]

i was wondering what kind of conditioning drills i could do with my team with out weights

[Denis_callahan]

i say run your kids..... i know its old-fashioned but it works, my coach runs us so much right before our seasons and were the best inshaped team around. i would also recommend doing 6 inches, sit ups, push ups, jump ropes all of these things are very helpful, hope i helped

[kplax3]

what are 6 inches

[Denis_callahan]

what are 6 inches
is when u lay down on ur back and u raise just ur legs up about 6 inches off the ground and hold them there for a while, it works your core muscles, very effecitve

[kplax3]

That sounds like it would start to hurt after awile but it does sound like it would be effective. Anytime our coach wanted us to strengthen our leg muscles he would just send us running till we couldn't move much. It's somewhat effective if you dont die in the heat

[1/2man1/2amazin]

In the words of bobby knight, run them till they cant eat dinner.

I dunno what it means, but it sounds painful.

[Longest]

Coaches used the following theory in wrestling: You're not done til you throw up twice.

To exlax: jumping rope is quite effective. Suicides, gassers, man-makers, rope agilities, anything like that.

Dan

[kplax3]

Whoever goes to Virginia Tech props to you. You guys need a varsity team. i am in Roanoke. good luck during the season for you guys

[chsFIRElax15]

In the words of bobby knight, run them till they cant eat dinner.

I dunno what it means, but it sounds painful.


i've came close to that point. my coach makes us do gassers. starting at about a 10 yard sprint, there and back, 5-10 seconds rest, then the sprint increases about 5-8 yards every time until we reach mid-field. it goes back in the same incriments, and usually we all psyke eachother out enough to do push-ups between each sprint. at the end of that we would maybe do and squat walk a.k.a. duck walk 15 yards forward and back. it's crazy.

[shtbrkd00]

In the words of bobby knight, run them till they cant eat dinner.

I dunno what it means, but it sounds painful.

If you don't know what it means then you've never had a hardcore coach or played football

[faceitoff]

Indian run.

[1/2man1/2amazin]

If you don't know what it means then you've never had a hardcore coach or played football
I've never in my life ran so hard that i wasn't hungry. I've puked from running too much, skating too much, but I've never not wanted to eat dinner. It sounds ridiculous.

[Garor]

It's not over until someone pukes.

Someone on my team ate a worm to get out of sprints. Of course the coach made it an easy day after that.

[joeyp2003]

just to do somthing thatll get your legs in shape (do this after any sprinting exersize) we did it today, basically first you set up the cones in the sqare shape from cone 1 to 2 you do slow lunges concentrating on keeping your butt down from cones 2-3 side steps slowly then lunges back...after they do this about 3 times you split into 3 groups group a does wall sits, group b does up downs (with the emphasis on jumping after you get up) and group c does what we call "james bonds" i dunno what the official name is but you squat and put your arms inside behind your legs and u just bounce your butt up and down...have each group do each exersize 1 time and then they go to one more exersize for the last rep. we did this today and my legs feel like jelly...sorry if that didnt make much sense...i tried

[titanslax]

laps and laps and laps. intervuls are really good to. stretching is obviously key so that your players wont drop like flys. but all my coaches have my team do is run until its dark outside

[2grvy]

Try not to do all of your conditioning at once. Spread it out through practice.

Long distance builds endurance, but you've got to sprint to build speed. Both are important.

Find a good 1/2 to 1 mile loop and have the kids run it sporadically through practice.

Do interavls around the field. Have them jog around and sprint from box to box.

Mix running with strength training. Have them jog around the field and whenever you blow the whistle they do pushups.

Above all, don't forget to warm up before they start conditioning, or practice for that matter, and do not forget the stretch at the end of practice. If you minimize inuries and pain you will maximize your team's potential and effectiveness.

[moondog]

I like a relaxed, distance run to start, then stretch, then drills, scrimmage/game scenarios, then conditioning as it gets dark. Lots of running and footwork drills.

And if a kid misbehaves, or is out of line (school discipline, grades, training rules, etc). I've learned of the effectiveness of a "zorch." it's running down-ups, across an entire baseball or football field. Every time there is a vertical post in the fence, you have to do a down-up, on the run. And the whole team gets to watch while practice is going on. It deters misbehavior and misconduct. My high school teams used it 10 years ago or so, and some people might think it is out-of-date. But damn, it works.

[OutBurst]

Find a good 1/2 to 1 mile loop and have the kids run it sporadically through practice.


I agree. I do that in soccer and it most certainly gets us in the best possible shape. Have the kids run every 10-15 minutes.

[LowRida]

Double wistles. Sporadically during the middle of practice (or when your REAL angry) blow the wistle twice and your players will have to run the length of the field. Keep double wistling until you are satisfied.

[zak]

Run Downs - Sprints basically, first person done doesnt runa ny more sprints. Do it by position

BLEEEAACCHHEERRRSSSS - Do I need to even describe em? Up and down and up and down and up and down, sprinting between and sprinting back. 3 a day = massive legs.

[GBaschski]

Run some drills that have at least something to do with lax. For example, have them run around the field a bajillion times, while cradling a ball. If they drop the ball, they do 20 pushups, then start running again.

[tigerlax32]

whats the indian run

[goalieman]

whats the indian run


when you're running a long distance, everybody gets in a single file line. as you're running, the last person in line has to sprint to the front of the line. this cycle continues until you're done.

[Lax-Umpire]

Indian Run is a great conditioning tool. Gets the players a few laps arount the field and combines a general jog with sprints (as the last on in line sprints to be the first). Get the team to form two lines and run the pairs togethor - encourage some competition in the sprints.

And a bonus - it appears the kids like it.

[LowRida]

I love indian runs because they seem easy. This is a KILLER workout I learned from football. Set up a box with cones 10-15 yards apart. 1st have them do 10 situps at all 4 stations crabwalking to each station. Then have them do 10 pushups at each station while having them crabwalk backwards. After that have them bearcrawl to each station and do 10 up downs. Lastly do 10 sqwathrusts at each station while sprinting to each. This is one continuous thing, do not stop.

[tigerlax32]

whats a bear walk and sqwathrusts

[LowRida]

A bear crawl is when you are on your hands and knees but off your knees. I do not know if that helps. Squatthrusts (Sp?) are kinda hard to explain, maybe someone else can or google it.

[lilaxgurl23]

I love indian runs because they seem easy. This is a KILLER workout I learned from football. Set up a box with cones 10-15 yards apart. 1st have them do 10 situps at all 4 stations crabwalking to each station. Then have them do 10 pushups at each station while having them crabwalk backwards. After that have them bearcrawl to each station and do 10 up downs. Lastly do 10 sqwathrusts at each station while sprinting to each. This is one continuous thing, do not stop.

Oh god we do this drill to with a little variation. We do sit-ups, push-ups, mountain climbers and knee-highs at the four stations. We usually do this in the gym around the basketball court, so for the two longer sides we sprint, and the shorter sides we crab walk (though it kills the wrists) or do defensive positioning sliding. Killer if you do it for a while.

Also do the indiam run too, not to bad. Also do the pacer ( two cones about 15-20 yards apart, then there is this cd which has beeps, you basically have to get to the other cone (sprinting) before it beeps, then you go back. You will basically end up sprinting inbetween the cones from about 60 to if you are really good, 100+ times. That is a real killer too. Works on endurance and sprinting.

[fenwicklax89]

my coach does this one conditiong drill that also builds team unity and sacrifice. here it is:
1. divide the team into groups of 3 and have them stand together in their groups around the field.
2. one person from each of the groups takes 2 laps around the field while one of the group members is doin push-ups and the other is doin leg lifts(6 inches)
3. once the person running the laps finishes, the person doin push ups runs the laps and the person doin lifts does push-ups (switch off in order).
4. the thing to this thing is - you can take your time on your laps and make your teammates work twice as hard or run fast on the laps and save your teammates from workin and hope they do the same for you.
5. o ya and you should do this for about 10-15 minutes. its a killer like no other.

[HdGLaxWarrior]

Our coach likes to rotate. So far we've done...
17's: 2 lines (10 yards apart) and you run down (1) back up (2)
Jog Sprints: Full field, coach yells Go, players Jog, Coach yells Go, players run. 10-15 minutes.
4 corners: Seniors at one corner, Juniors at another, Sophs at one, and Frosh at another. Then they sprint around the field.
Up Downs: Players jog in place, and coach yells down, players hit the ground then go back up.
Run: Run them alot, all drills should be sprints.

Hope it helps.

[boxerlax]

I like plyometrics and agility runs as well as longer runs for endurance. I also include push-ups and situps, which are core strengthening activities. Honestly, the kids should have done the "heavy" strengthening activities off-season.

It is important to combine long endurance runs with shorter quick agility runs as well as switch the type of runs up. I also make some runs competitions to push the kids and keep it fresh.

[laxjunkie]

For 20 minutes, I have my players run 30 seconds, sprint 10 seconds, run 30, spirnt 10.

[laxman359]

sucides and indian runs but with the indian runs you have to make sure the pace is fast enough or it doesnt do anything really

[IYL]

I reccomend Matt Furey's Combat Conditioning. There are great easy no equipment necessary things you can do with the kids. Great stuff. I am in the best shape of my life doing 30 mins a day of the Royal Court. see www.mattfurey.com

[HdGLaxWarrior]

Um. My coach makes us do like backward suicides. I cant remember for the life of me what the name is. You go full field. Then close restraining line. Then mid-field. Then far restraining line. The end line. 3 of those should be enough.

[3rdPersonPlural]

Hill climbs. If you do this right your team will be faster and quicker than a team that just runs wind sprints or cross country runs.

You gotta use the hill right, though. First thing you do is get every player to sprint up, and have an assistant count how many steps each guy takes. I flat guarantee you that your fastest guys will always have the fewest steps to the top. Then give each player a goal 5 or 10% below their step count. They'll be leaping awkwardly up the hill at first, but this improves their accelleration.

Lacrosse players, particularly d-men, benefit greatly from being able to run laterally as fast as everyone runs forward. Run 'em up and down the hill facing left, then facing right. Remember the old football drill, Karioka (sp?)? The back leg alternates behind and ahead of the front leg? Make them do that, both up and down the hill. You build lateral speed and stability going up, and lateral quickness going down.

Quickness has two components: accelerating and stopping. You build the acceleration by getting the players to get up the hill in fewer steps, and you improve the stopping by running them up and down backwards. If your players can go from full chat to dead stop in five feet less than your opponents, that's an open shot every time. Running up hills backward is painful, and running down is even more so, but the results are worth it.

I would recommend that you have your team do a series of circuits (up and down facing north, up and down facing east, then south, then west) BEFORE practice. The theory is that if they get accostomed to playing and performing with tired legs, come game day they'll fly through the first half and own the second because they're able to play flawless even when they're dog tired.

[bm2589]

Our coach implemented man-makers this season. They are one of the hardest things I have ever done.

[HdGLaxWarrior]

3rdpersonplural, it's Karoke.

That's more of a plylometric.

[3rdPersonPlural]

3rdpersonplural, it's Karoke.

Thanks. I did it, but never had to spell it.

That's more of a plylometric.

That sounds like a groovy european tyre from the 70's.

Help the handicapped, here, Warrior. What is a plylo-metric, really?

[xxLAX43xx]

Plyometrics is an great way for conditioned athletes to increase and develop their jumping, sprinting and explosive power. Basically improving their speed and power. I having been using plyometrics for 3 months and have knocked 2 seconds of my 40. I think it's a great way of training and conditioning athletes. If you do a google search you can find a full plyometric workout that would be perfect for your players.

Hope this helps.

[3rdPersonPlural]

You mean 2 TENTHS of a second, don't you?

I'll look up plylometrics on Google, though. Thanks for the tip!

[3rdPersonPlural]

FWIW, Tritri, a poster on the forums at runners world, wrote:

"The whole idea with plylometrics is in powerful, explosive movement. So, jumping off a step, you land and then explosively, powerfully jump up to the next step. Thus, you are contracting your muscles when they are lengthening, and reversing the direction of your body.

This is good for sprint training, but is generally seen as hard on the body, and has a high risk of injury.

There are many different exercises, but the basic principle is the same.
You should gradually work up from easier exercises (2 foot hops) to harder exercises (such as the box jump that I mentioned). It is easy to overdo and get injured. We did them when I was on the college track team: box hops, hopping over hurdles, etc. and had a lot of team members get injured.

This was only doing them once a week.

We did them on the days we lifted weights, before lifting, so our legs were fresh when we started. The legs wouldn't do much afterwards."

[goalie08]

2 Suicides one after another is pretty hard. And the unforgiving HILLS!!! Find a nice steep hill and make them run up and down it about 15-20 times. It helps if you tell them to yell "I LOVE HILLS" when they get to the top. hehehe

[Diesel4958]

Well when our coach is mad, he makes us do full field sprints, with about 20 seconds of rest if not less. Middies always have to be in front, if they are not we run more. After about 3 of these you will be hoping it is over, by 4 you will be wishing it will be over, by 5 you can't breathe, and by 6 well you'll just have to see for yourself. Very simple, but it made us think about what we did, or "thank" the player that made a smart comment to the girls team while running by them. Stairs can be killer when done for long enough.

[laxfolife24]

[QUOTE=Denis_callahan]is when u lay down on ur back and u raise just ur legs up about 6 inches off the ground and hold them there for a while, it works your core muscles, very effecitve[/QUOT

Those hurt so bad when you are doing them but they do help w/getting in shape.

[laxfolife24]

You get two groups of guys. Line one group on one endline and the second group on the other. Have the first group get into push up position and then blow your whistle. When you blow your whistle the 2nd group of guys runs to where the first group is. Once the last guy crosses the line the first group gets up out of push up position and runs to where the other group came from. The other team gets into push up positions and then waits for them to do the same and you keep going.

It is a work out but it really works to get you in shape.

[laxjunkie]

Don't forget core work. Pick up a copy of Core Performance by Mark Verstegen. He trains professional athletes, and I know a lot of sports therapists here are incoporating his routine. A lot of the exercises are without the stability ball and his warmup is amazing. Creates body awareness and core strength which will result in faster running and harder shots. Will be using it with my team this year.

[thebraincrane]

One good conditioning drill is Conditioning 120's - I used this when I was the strength coach for the Army Lax program. Line entire team on the end line - they sprint the entire field as fast as possible, turn around at the other end line, jog to or around the midline and then walk fast to the starting position...in 1 min!!!! Start every sprint on the minute. I used to make them run 5 at a time with 1-2 minutes between each cluster of 5. I build them up to around 20 sprints before the season starts.

[_SLY_]

you forgot the most important part of the indian run (at least the way my team does it)

sticks above the head with both hands on the shaft, the only person that lets their stick down is the one who's sprinting...but once he gets to the front...stcik goes high again

[RedDevilsLax7]

At the end of practice our coach makes us run 5 gassers (from the end line to the first restraining line and back) representing the 1st quarter, 10 representing the second, 15 for the third and 20 for the fourth. It gets you really tired but i gives you the conditiong to play hard into the fourth quarter.

[aof09lax]

I like this one. It's to condition players for their position.
Attackman- Stand on the offensive restraining box.
Middies- Stand on the midfield line
D-men- Sand on the other restraining box
Goalies- Stand in the crease

On the wistle-
Attackman- Will kareoka across the restraining box and sprint the sides of it
Middies- Will do sprints from one restraining box and zig zag (shuffling like playing defense) to the midfield.
D-men- Will shuffle across the restraining box and sprint the sides of it
Goalies- Will sprint to the restraining box and run backwards to the crease

The attackman will go twice around the box and stop
The middies will go back and forth 4 times and stop
The D-men will go around the box twice and stop
The goalies will go back ando forth 5 times and stop

Let them rest for a little

Repeat as many time as you think nescessary (depending on how pissed you are)

I think its a really good drill.

[All I Do Is Lax]

I have a question about speed. I am an attackman and i run about a 5.0-5.1 forty yard dash and a 7 minute mile. Is that a decent speed? I need your feedback because I have been wondering if I will be able to outrun people and make quick dodges at a high school level.

[saadmallick]

Hey everyone. I just moved into the U.S from Germany like 2 months ago. I am a highschool senior. I have played lacrosse as a middie for like a week but i couldnt do that good specially the cradling and stuff. But this year, since my highschool team really doesnt have a goalie, im planning to play as one. So i just want some help - first off, is there gonna be a lot cradling? because im really not good in it. My reflexes are very quick and im pretty atheletic but im pretty skinny. I know a lot of guys from the team so they are ready to help me since the season starts on Feb 3rd. so would you guys advice me to learn and then play? and please send me some links for websites from which i can learn and stuff.
Thanks a lot.

[WSWDpole33]

i would agree with ppl about the indian run, it bonds the team since we usually joke around when running and shout some things when running to make it a little better, so it keeps us runing and bonds the team.

[MaddxLax]

I did gassers in football, there's not much that builds your speed up more than them, we would run the width of the field....4 sprints across the width of the field=1 gasser, around the 5th, it gets pretty hard.......i would definetely recommend them for conditioning at least 3 days a week(the attack's and middies probably will just stay in really good shape....but the defensive men will have more trouble and it will build their agility) if anyone wants to get their team in shape or just get ready for tryouts by themselves...gassers are a great way to go.