building up endurance

[mustang_lax]

no i am not a girl lax player but i have just introduced one of my best friends anna to the wonderful game of lacrosse. She has the necesarry stick skills down and she can run pretty well...but the problem is she runs outta gas QUICK...any excersizes that can improve upon her endurance? thanks a bunch in advanced

[SSG31]

well...2 things to consider
1) areobic fitness (as in....how long can she run til she's out of breath)
and
2) muscular endurance (how long can she run until her legs give out from under her)

sooo...let's start with areobic fitness (a personal weakness of mine as well)

*DISCLAIMER: I AM NOT A DOCTOR! NOR AM I A PROFESSIONAL FITNESS PERSON! I"M JUST TRYIGN TO STUDY FOR MY KINESIOLOGY EXAM!*

*warning.....long and fairly pointless speil to continue...if you want to skip the science....scroll to last sentence*

well...2 things to consider

1) areobic fitness (as in....how long can she run til she's out of breath)
and
2) muscular endurance (how long can she run until her legs give out from under her)

sooo...let's start with areobic fitness (a personal weakness of mine as well)

By definition an areobic exercize is one that needs alot of oxygen. his means that in order to supply this oxygen to your body, the heart needs to pump harder...so we can measure areobic activity by measuring the heart rate (BPM)

In order to increase your areobic fitness, you need to train your heart to accept an increased workload by working your heart beyond it's resting heart rate...by makign the ol ticker work harder..it gets stronger (NOTE: not doctor, don't follow advice if you don't think you shold...don't sue)

Your resting heart rate is just how many beats per minute when you're sitting there doing nothing at all.to calulate that..first thign you do when you wake up tomorrow, find your pulse..count it for 10 seconds, multiply by 6 (i.e. i have 13 beats in 10 seconds thus...78 beats per min resting heart rate...just keep in mind that i think my resting heart rate is kinda abnormally low)

to make improvments, you train at a heart rate that's higher than your resting hear rate..but under your maximum heart rate (thats' 226-age for females).......the formula for this is (the Karvonen Formula)

Training Heart Rate= [(226-AGE)-(RESTING HEART RATE) x .60] + RESTING HEART RATE

taht gives us a training heart rate of 60% of the difference between your max heart rate, and your restign heart rate (use differnt # than .60 for different %s

now........getting to answering the question.lacrosse is a intermittrnt sport (hard workk, with breaks of light work/no work)...so as lacrosse players, we should train in a similar fashion..what should work is to train at 60% heart rate.then a short burst up to 90%, then 60, then 90....to best simulate this...do a light jog for 4 mins...break into a hard run for a min..go back to 4 min light jog..break into 1 min hard run...repat for about 20 -60 mins depending on how hardcore you want to go (beyond 60 mins at a time, there's really no point)

do this about 3 times a week, and balance muscle work in between..and we're set.....

ask if you want the spiel about muscular endurance too


(long story short: jog for 4 mins, hard run 1 min, jog 4, run 1.repat for 20-60 mins, 3 times a week)

[DuLAX]

sprints...suicides...running up and down hills...run through the pain and being tired...hmmm...listen to music while running--i did a project on it, it stabilizes your pulse and gets your mind off of fatigue and pain

[cloo24]

if you go to STX lacrosse.com and go into there vip thing and sign in with titanium and the password crosscheck they have a whole workout routine there

[SSG31]

*original post corrected, view post version 2.0 for more details*

[LatinBabe]

my coach does this at the beginning of every season, she has us run until we all collapse... if we start jogging, or give up too early she throws balls at us... needless to say, we can now run for a LOOONG time!

[Fogo 8]

:bday

[laxbabe2121]

just do the pacer, it builds endurance and speed. its a killer