Last minute training for tryouts that are in 10 days

[strazzero016]

Hey Guys and Girls-

Lacrosse tryouts for spring are in 10 days. Just wondering if anyone knew some good things to do to get ready. Ex. Sprints,Groundballs.

If you know any good drills too would be awesome!

Thankss!

[x yankee lax 4x]

sprint to the 30 back sprint to the 50 back sprint to the 100 back. and then repeat. and running. and wall ball.

[mikecoyle]

Hey Guys and Girls-

Lacrosse tryouts for spring are in 10 days. Just wondering if anyone knew some good things to do to get ready. Ex. Sprints,Groundballs.

If you know any good drills too would be awesome!

Thankss!
Find the tallest building,get inside and do the stairs.........till it burns!

[ilaxitup007]

300 yard sprints are also important in lax but make sure you are going endline to the 50 and back, 3 times which is one 300. and repeat that. do some long distance for your endurance also

[Kerosene]

Lots of sprinting for 20, 40, 60, 80, then 100s yards. Wallball is my secret as well.

[laxbabe42]

we already had try outs....but we had to do those!! maybe a little different but very close. it was a freaking killer. & then after that.....we had to run 4 miles & 3 300's. yeahhh...in one day. but we got longer second breaks in between the sprints b/c we had to wait for each group to come back cause he didnt have all of the girls go at once.

[LaxCrazy17]

Yea, we're running a lot of sprints and stuff too, it sucks mainly 'cause I'm sick and I still can't get out of running. DARN! Tho' I hate running, even if I'm not sick.

[RYU]

20-20 yard sprints
19-25 yard sprints
18-30 yard sprints
17-40 yard sprints
16-50 yard sprints
15-60 yard sprints
14-70 yard sprints
13-75 yard sprints
12-80 yard sprints
11-90 yard sprints
10-100 yard sprints

Push yourself hard. Take 10 seconds rest between each sprint. No more. Take 30 seconds rest between changing distances. Don't eat an hour before doing this because it will come back up.

Edit: That's 8700 yards in case you were wondering. Do that every day this week, rest Saturday and Sunday, and you'll be fine for tryouts. Also, drink about a gallon of water each day you do this and get protein for dinner (meat or chicken).
I'm sorry... You're either joking or have a different concept of what it means to sprint. Any one of those sets by itself would be plenty of sprinting for one day. All 11 of those sets spread out over two weeks would make a challenging workout.

8700 yds is nearly 5 miles. A 5 mile run at a decent pace (e.g., around 70% effort) is by itself a good workout. Five miles of sprints intervals is down right suicidal.

The gallon of water and protien for dinner was good advice though.

[laxbabe42]

Five miles of sprints intervals is down right suicidal.

haha. and thats why coaches aren't allowed to call non-stop sprints "suicides" anymore.

[laxfolife24]

Yeah I had some fun conditioning today
3 and a half miles
plus tons of sprints
dips and pushups
10 minutes of stairs
and ab work

[lottaLaX]

I agree with RYU. You must be an incredible athlete if you can actually do that Xeclipse. As he said, any one of those 11 is enough for a decent workout, sprinting wise at least.

Then you're either not motivated enough or you aren't in good enough physical condition.
Honestly, I'd bet that most pro athletes wouldn't be able to do that.

[skip0l]

I agree with RYU. You must be an incredible athlete if you can actually do that Xeclipse. As he said, any one of those 11 is enough for a decent workout, sprinting wise at least.


Honestly, I'd bet that most pro athletes wouldn't be able to do that.

That is because once an athlete goes pro, they slack off. . . Find a D1 athlete, and he/she will do a better job, and won't ask for money to do it.

[RYU]

Then you're either not motivated enough or you aren't in good enough physical condition.

This workout is designed to absolutely break you down so its difficult to walk. That's why you're supposed to eat lots of protein after, so that your muscles rebuild overnight and you can do it again the next day.Uh huh... The 'No pain, no gain' philosophy is so '70s. This isn't the Training forum, so I'll keep it short.

1. To me, sprint means to run at a minimum of 90% of your capacity (i.e., 90% perceived effort, anaerobic threshold, of however you want to put it). To some, sprinting means to just run kind of fast, but what it should mean, is to run at or near your redline. You can run below that threshold and still be moving pretty fast, but then you aren't really sprinting.

2. I challenge you to print up that sprint workout and show it to your university's head athletic trainer, strength & conditioning coach, &/or track team's sprint coach. Show it to them and then report back w/ their reaction & comments.

3. No one can adequetely recover from that workout overnight. There's a physiological process called catabolism. Ask your schools coaches to explain it to you or look it up.

That is because once an athlete goes pro, they slack off. . . Find a D1 athlete, and he/she will do a better job, and won't ask for money to do it.One of the most unintentionally funny things I've read in a long time. :laugh: Xeclipse posted a decent response to that already.

[strazzero016]

I appreciate all the input...thanks guys! And one thing about this...


No pain, no gain is the only way to go if you want real results.




I said that to my personal trainer and all my coaches when working out and trainging for games...they all almost killed me. That is the worst way to do anything. If you push yourself so it hurts you arn't gaining anything, you're pushing yourself farther from your goal. Say you push yourself too hard and bust your knee...are those the real results you want? But what...run on a busted knee...yeah :thumbsup: Thats how we roll...No pain No gain is the worst way to look at life.

[hulllaxplayer]

20-20 yard sprints
19-25 yard sprints
18-30 yard sprints
17-40 yard sprints
16-50 yard sprints
15-60 yard sprints
14-70 yard sprints
13-75 yard sprints
12-80 yard sprints
11-90 yard sprints
10-100 yard sprints

Push yourself hard. Take 10 seconds rest between each sprint. No more. Take 30 seconds rest between changing distances. Don't eat an hour before doing this because it will come back up.

Edit: That's 8700 yards in case you were wondering. Do that every day this week, rest Saturday and Sunday, and you'll be fine for tryouts. Also, drink about a gallon of water each day you do this and get protein for dinner (meat or chicken).

dude thats kinda nuts...

[RYU]

I got that from particular workout from the soccer coach. Our soccer team won the NEC tournament this year and soccer players need a very high amount of endurance while still being able to sprint the length of a field twice after an hour of jogging.Well that explains it all then. I'm no soccer expert, but from what I've watched, a mlax midfielder sprints as much in 1-2 middie runs as a soccer midfielder does in a whole game. Soccer middies are commonly expected to play the whole game w/o subbing out. How often do you see that from an mlax middie? Why do you think that is so? Soccer players don't sprint all-out that much to begin with.

Now don't get me wrong, soccer players are in great shape. They just have a different set of demands than mlaxers.

Honestly, it's not THAT hard. 8700 yards sounds like a lot more than it is. There's a lot of rest time involved and if you want, you can decrease your rest time for serious training.Again, take it to the coaches above I specified. I'd really like to hear how your school's track coach reacts.

[lottaLaX]

In all seriousness, I want to try that workout (jogging at first), do you mean like
20-20 yard sprints
there and back 20 times or 10 there, 10 back?

[RYU]

Then there's just a big difference in your view on training and mine. I prefer to push myself to my absolute final limit and use every ounce of energy in my training. Then again, I really only have 4 months a year to train so I have to make the most of it. If you make it hurt but know what you're doing, you can't injure yourself.Exercise is like walking a narrow plank or beam. On one side you have overtraining, on the other undertraining. Either side of you fall off of, you won't be making gains.

But I probably don't know what I'm talking about...I can only squat 2.5X my body weight.That's impressive, now to make a weightlifting analogy, how much do you train approaching your 1RM in a lift? What if I gave you a workout that involved 11 sets varying from 10-20 reps/set performed at 90-95% of your 1RM in each lift? Because that's what sprint workout looks like to me.

[gobluemiddie]

Then you're either not motivated enough or you aren't in good enough physical condition.

This workout is designed to absolutely break you down so its difficult to walk. That's why you're supposed to eat lots of protein after, so that your muscles rebuild overnight and you can do it again the next day.
the point is to get ready for tryouts, not to kill yourself so you can't even walk when you get to practice. Plus, there is absolutely no point in killing yourself for one day, if you do, it just means you have to wait longer before you can exercise those muscles again. Protein will help, but you need potassium too.

But that hardly matters anyway, because nobody's going to significantly increase their speed in 10 days. I'd say work on drills, weak hand, groundballs, and dodges

ps. muscles do not heal overnight. anyone who's ever exercised too hard knows muscles hurt worst 2 days after you did the exercise. and btw, i really don't appreciate people saying we're not motivated, we're just as into the sport as you are.

[Reid]

instead of hardcore speed work and condition over 10 days, i would work on stick stills and maintaining the good shape you should already be in for tryouts. wall ball wall ball wall ball wall ball. oh and wall ball. try out this wall ball session from Paul Carcaterra:
Phase 1

-Quick Stick/Rapid Fire: Line up around 3-5 yards from the wall. First, 50 right hand throw and catches without cradling. After completing 50 right hand throw and catches, do the same with your left. Did you notice I didn't mention starting with your strong hand. With "wall ball" anything you do right, you follow-up left. This stage is great because it allows you to work on quick sticks, hand eye coordination, and one timing. You will become better about getting rid of the ball in a timely fashion without even noticing it by practicing this stage.


Phase 2

-12 Yard Passing: Line up 12 yards from the wall. Start with 30 right hand throws, which will come back to you on one bounce. When you retrieve the ball from the one bounce, cradle once, then follow-up with the next throw. When you have completed 30 right handed throws, follow-up with 30 left.


Phase 3

-Throwing & Catching On The Run: This may be my favorite and most helpful stage. First I start line up 5-7 yards from the wall on the far left side of the wall. I begin this stage with the stick in my right hand and while I am running alongside the wall (towards the other end), I throw and catch the ball on the run. The important part is to throw the ball on the run and not always catching the ball stick side. I like to do this during every stage. Do you always get a pass stick side? No. Therefore, in your training you should throw the ball against the wall and catch it cross hand (or across your face). After I run one length of the wall, I run back to the other end throwing lefty (doing the same thing I did with my right). Keep repeating these steps. This stage should be done for about 5-7 minutes.


Phase 4

-Shooting: Line-up around 12-15 yards from the wall. Get in proper shooting formation (hands loose, three quarter/overhand motion, snapping of the hips, and following threw) mark a few places on the wall with tape to aim at. Shoot at about 80% velocity, having the ball come back to you with one bounce. Depending on where you aim, the ball may take bounces that aren't the same, so you have to work a little bit. Start with 25 right, and follow up with about 25 left.


Phase 5

-Trickery: This stage is fun. This is a great time to practice behind the backs (make sure you are not following threw too much. Step in the direction you are aiming, and the behind the back motion is only about a foot, with the head of your stick ending up hitting the top part of your arm near your shoulder). Around the world, threw the legs, and any other creative stuff can be incorporated at this time. I would leave around 5 minutes for this stage. I am a firm believer that this stage is important. If you can pull this stage off (and only if you are mastering the other 4 stages should you try this stage), it is an indication that you have a strong comfort level with your stick and great hand eye coordination. It is also a stage that can help you in terms pulling something off in a game that is nice to watch and necessary. There are times in a game when a behind the back is the only option.

[lacrosse25]

wow thanks for the tips.

actually want to do them and see how i do

[ZShine]

This is just me, but i ran at least 3 miles a day the few weeks before tryouts. Then again i ran cross country, but it helps your endurence SO much.

[stevemenken]

emphasize on the sprints/running just as much as everyone has been saying...but a tonn of stick work and ball work is nessacary.....shoot as much as you can....pass as much as you can....and craddle as much as you whenever you can...do it while your waiting around or bored..... and try to get your friends together and have small pick up games...or grab a goalie and a couple of buddys and shoot on him...

[laxbaby05]

It might be nuts, but I use to have to do something like that as well. MY coach broke us up into groups like attack, midfield and defence. I was a middy and did a lot of everything, and that included running.

Another thing to do is just to run distance to as well. It builds up your stamina and prepares you for sprints. I'm not saying to take baby steps, but don't do too big of things to prepare for tryouts especcially when your not in the best of shape. And for future reference, start training at least 2 months before tryouts. You'll be in the best shape, and msot likely will be able to take what the coach gives you.

[Coach Jen]

Hey, I am stoked for you that you can do that... I wish my players were that strong willed...