DIY Workouts, OS Boys Lacrosse 2021
Without the ability to do preseason workouts, it’s up to you to take on the challenge to be ready for the season. Here’s a list of workouts you should do if you wish to compete this season.
1. Plank: The plank is by far the best lacrosse exercise you can do right now. Why? Because lacrosse is all about using your core. You need core strength to shoot the ball with power, you need your core strength to play good defense, you need core strength to do practically anything on the lacrosse field. You don’t need much to do a plank, just an area large enough to get in a plank position.
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.
2. Jump Rope: As far as lacrosse exercises go, jumping rope might be the best “bang for your buck” with how versatile the exercise is. Jumping rope gives you tons of good cardio which will help condition you for a lacrosse game. 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 jump rope 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.
3. Squats/Lunges: Notice how the top 3 lacrosse exercises have to do with your core or leg strength. Everything in lacrosse should come from your legs or core, and squats and lunges work these areas perfectly.
You can start off with bodyweight squats and lunges. Go out to a field and lunge for 100 yards, rest, and repeat. If you could do 1,000 yards (10 football fields) worth of lunges without a problem, you would be in incredible shape. If you are in the weight room, be safe and squat heavy. Squats will do wonders for your speed, strength, and power.
Can’t get to a field? No problem, put on some music and alternate 10 squats, then 10 lunges. Repeat for 2 songs. Focus on getting low in a controlled manner.
4. Tree Run/Dodging: Grab your stick, a ball and head out into the woods. Tree dodging simulates moving around competitors (important for every position) and is pretty freakin fun. Stole this straight from Paul Rabil. Mix up dodges - split dodge, then roll dodge, then swim, then, you get it. Go be Rabil in the woods.
5.Four Cone drill: set up 4 cones in a square and one in the center, about 5 yards apart (anything can be a cone).
First set: start at a corner then sprint to touch center cone, then next corner cone, then center, and so on. Focus on footsteps, quick directional change. The more you do this fast, the better your footwork becomes.
Second set, run it counter-clockwise.
Third set, even faster
Fourth set, cool down, focus on footwork. Chop steps approaching cones for better transfer of weight.
6. Long Runs: Long, slow runs are probably the most overlooked lacrosse exercise. Most everyone is so focused on doing short sprints and intervals, but long runs are key for endurance. Every player on the lacrosse field needs to have endurance, so incorporating one or two long runs each week into your routine will benefit you a great deal. Plus, long runs can be rejuvenating, so throw on some music or an audiobook and just relax!
Throw in a couple of telephone pole-to-pole sprints to mix it up.
7.) High-Intensity Interval Training (HIIT): With any of the workouts listed above, you can modify them to maximize your explosiveness, endurance, and strength. A HIIT workout consists of high intensity for a period of time, then a rest for a period of time. For example:
Do as many push ups as you can for 15 seconds, then rest for 45 seconds. Do this 5 times. As you do these workouts more and more, try to push yourself to do on for 30 off for 30. The cool thing is you can do this with virtually any exercise, including running.
BREAKING NEWS: From CIAC: “We plan on playing boys lacrosse with the appropriate mitigation strategies,” Lungarini said. “Right now, based on our conversations with and the position on the DPH, boys lacrosse falls into the same category (as the other spring sports). … It is something we should be able to successfully plan for.”
More here: https://www.gametimect.com/ciac-board-of-control-expected-to-make-decisions-on-spring-season/
