Lacrosse weight lifting programs

View all posts by jakenathan. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Skip to content. The Top 10 Lacrosse Exercises Lacrosse is a physically exhausting game; players must sprint and stop constantly, they must use their strength to play defense, and they must maintain a sharp focus throughout the entire game. Plank: The plank is by far the best lacrosse exercise you can do right now. Because lacrosse is all about using your core.

You need core strength to shoot the ball with power, you need you core strength to play good defense, you need core strength to do practically anything on the lacrosse field. Start by doing 5 planks for 30 seconds each. If you worked your way up to 10 planks for 2 minutes each, I guarantee you that you will become a better lacrosse player.

Jumping rope gives you tons of good cardio which will help condition you for a lacrosse game. You can find the one I use and recommend here. It also works your forearms, calves, quads, and several other muscles.

Do intervals, going hard for 20 seconds and resting for 20 seconds. If you consistently jump rope for a month, you will be a different lacrosse player. My favorite jumprope circuit is the boxing round interval circuit: 10 rounds of 2 minutes each with 1 minute of rest in between, then a bonus round where you jump until failure.

I cannot think of any better conditioning workout than this. This gives me an advantage over other lacrosse strength coaches because I can speak to the athletes on a sport-specific level and, most times, directly to the position they play.

It also allows me to better explain what we are trying to accomplish in the weight room and how it will translate onto the field. Lacrosse players need tremendous strength, power, and flexibility in the kinetic chain. They must be able to maintain an optimum body position in good balance while performing the quick, explosive changes of direction the sport requires. My training philosophy is structured with these factors in mind.

Because lacrosse is a stand-up power sport played in free space, we train our athletes in free space. They work out on their feet using the whole body in a functional and dynamic environment to ensure they utilize every muscle, tendon, and joint in a coordinated and explosive fashion. We target lifelong wellness during the offseason by taking a holistic approach to developing the healthiest and most complete athletes possible.

I utilize and share information from many different fields, such as chiropractic, physical therapy, athletic training, massage therapy, nutrition, biomechanics, functional medicine, weightlifting, and track and field. At UNC, we are fortunate to have access to some of the best clinicians in these fields, and we collaborate with them regularly to ensure our athletes receive cutting-edge treatment.

Injury prevention, improved performance, and overall wellness form the general foundation for our offseason weight room work at the University of Maryland, while the meat of our strength training program employs a variety of strength and power movements.

Many of the actions in lacrosse require athletes to move quickly and explosively, so we use several different methods to achieve these athletic properties.

Here are some examples. This is because applying force against the ground causes an equal and opposite reaction in the direction of the movement. The greater the force a lacrosse athlete can generate against the ground, the faster he can run, and the higher he can jump.

The ground-based movements we utilize include squat variations, dead lifts, and lunges. Lacrosse athletes benefit from these exercises because they are required to move more than one joint at a time in almost all sporting actions. Crunches are an excellent core exercise. Bicycle Crunches — Bicycle crunches are supposed to be one of the very best core exercises for fast improvement to your core strength. They work on a wide range of core muscles.

For a more advanced plank exercise, you can try to lift an arm and an opposite leg i. Better to start with easier exercises that use less weight i. One-Legged Deadlift — This exercise involves strengthening your hamstring but also requires balance. Start with a very light weight so you do not hurt yourself. Also be careful that you do not hurt your back.

Pull Through — This hamstring exercise involves rubber resistance bands. Safer than using weights. Squats — With your back straight and your legs about a shoulder-width apart, bend your legs and lower your body towards the floor. It will corporate speed improvement drills, dynamic flexibility, foot speed, plyometrics, agility drills and speed and acceleration sprints.

This plan can also be adapted to the preseason conditioning after fall ball is over and before the regular season. The running starts off with longer anaerobic sprints and funnels down to more explosive starts, agilities and plyometrics. It is very important that you put the time in early to build a good anaerobic base before doing the sport specific work later in the schedule. This will help prevent overtraining and injuries.

The conditioning program should be done two times per week on Tuesdays and Thursdays. Start off all conditioning sessions with this warm-up and finish with a comprehensive static stretching routine.

Week 1: Warm-up Drills.