It’s lacrosse season in Minnesota, and since it’s my mission to help athletes be AWESOME and succeed, I thought I’d take a look at some basics on how train for the forgotten sport that never gets as much attention as the big 3: LAX!
Lacrosse training, like too many other sports, tends to be severely misdirected. Athletes (and their coaches) don’t know what the heck they’re doing in the weight room or in the offseason… 99% use the spaghetti on the wall method: throw as much as you can up and see what sticks…
So, how do you train for lacrosse?
Check out the video below and get some tips that’ll keep you and your team on top by the time tournament season comes around…
So, big takeaway?
Focus on the training that’s right for YOUR position…
#1: Strength in the posterior chain. Get brutally strong focusing on deadlifts, squats, and do single leg movements like lunges and bulgarian split squats for your assistance work.
#2: Med ball throws for explosiveness… Overhead slams, backward throws, chest throws, etc. etc. etc. Be EXPLOSIVE.
#3: For conditioning, do the stuff that’s specific to your position.
-So for defensivemen and attackers: short tempo runs, 40 to 60 yards at 75% of your max sprint (so if your 40 is 4.6-4.7, then add about a second (approx 25%) to that; and you should be running between 5.7-5.8 and 6.0 seconds. Do 10-12 reps on with around 20-40 seconds rest your conditioning days. You can also do 15-20 moderately heavy sled or prowler sprints with between 30-40 seconds between reps.
-For middies, hit longer tempo runs, about 100 yards, at 75% of your max sprint (again, if your max 100 is about 12 seconds, add 25% or 3 seconds, so you’ll hit your runs at 15-16 seconds). Again, go 10-12 reps with 20-40 seconds rest on your conditioning days.
If you stick to those guidelines, train with a purpose for your SPECIFIC position, and work your tail off, you’ll be successful this season. If you want to get SERIOUS about your lacrosse training call 612-807-1101 TODAY to schedule your free consultation and trial.