Lacrosse is one of the most strenuous of team sports. Successful play requires agility, speed and power. The most valuable resource for those wanting to improve is to never miss a practice. However, players can also define a fitness regimen off the field that will help them build the athletic ability necessary to succeed on the field.
Lacrosse athletes need to train for explosive power. Focusing on weight training with lighter weights helps most athletes build explosiveness. This seems counterintuitive, as it is important to build muscle mass. However, light weights with high numbers of repetitions performed at a rapid pace builds the explosiveness needed to succeed with lacrosse. These workouts should be performed two to five times each week, and they should focus mainly on the upper body muscles of the abdomen, back, chest, biceps and triceps. Three to five sets of each exercise are appropriate in each workout, with a rest period of between two and five minutes between sets.
The lacrosse player’s lower body muscles need to be trained for speed and agility. Most speed drills consist of various sprints. Begin with a sprint distance of between 30 and 50 feet. Players should run at top speed from one end to the other, then lightly jog back. Next, work on sprints with a rolling start where players jog half of the distance before sprinting at top speed. Uphill sprints on a 30 degree incline and downhill sprints on hills with a decline of about 15 degrees can also help build tremendous speed. In each speed training session, the sprints should be performed about five or 10 times.
Agility is built for lacrosse players through using drills like the snake, in which a series of traffic cones are set up in a straight line. Four to five feet of space are left between each cone, and players must weave through them, moving as quickly as they can. Ladder drills can also be beneficial. The coach or trainer sets up a grid pattern with chalk on the ground or stakes and twine. Players must quickly move their feet from one grid to the next to build agility.
At Monkeysports, many lacrosse players find information and equipment that helps them build their athletic prowess. In fact, many teams buy uniforms from LacrosseMonkey.com, but this website is also an outstanding place to learn a little more about this challenging and addictive sport.
Guest Post provided by Becky W.