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LaCrosse Conditioning

1000 Valium Cheap Nick Wilson BS, CSCS – University of Detroit Mercy

Note:The following article is how Universityof Detroit Mercystrength coach Nick Wilson developed a program for a new sport at the university.UDM had never fielded a lacrosse team, and Coach Wilson wanted to make sure he did everything in his power to help them succeed.This article explains how he went about creating the program and provides details on the implementation of both the strength and conditioning programs for the inaugural Division I lacrosse season.The steps he took can be used by any coach attempting to create a new strength & conditioning program.

On September 5, 2007, the Universityof Detroit Mercyannounced that they were adding Men’s and Women’s Lacrosse to our athletic department.At that moment, I realized that I needed to learn as much as I could about a sport that I thought was a city in Wisconsin.One of the first things that I did was actually watch a Lacrosse game (a genius move).I needed to try and figure out what it takes to play this game, physical demands, energy systems and conditioning requirements.From the opening whistle to the last second I quickly realized that athletes need to be in unbelievable shape to play this game.There are moments of all out sprinting, moments of medium level running, and moments of jogging.Anyway you want to say it these athletes are in constant motion.I also noticed that you needed to be very explosive in this sport, similar to basketball.You need to be able to switch gears in a hurry much like a point guard in basketball or a running back in football.Additionally, I began to read anything that I could get my hands on related to lacrosse.Luckily for me, lacrosse is one of the most popular and expanding sports in the nation, so there is a lot of info out there.

The next step I took was to consult with our newly hired coaching staff.Head Coach Matt Holtz and the rest his staff gave me their insight as to what they felt was important for lacrosse athletes.They also helped out by telling me about the athletes they were recruiting, including their playing history and their strengths and weaknesses.I also asked our coaches to point out some of the national powerhouse LAX programs.Without hesitation they mentioned Ohio State, Maryland, Syracuse, and Duke.I then started sending out emails to their S & C Coaches.The excellent responses I got gave me yet another way to look at this complex sport.

As the new school year and our first contact with these athletes approached, I started putting together our program to get these athletes ready to compete.What is in this article is just what we do; right or wrong it has helped us prepare to play DI Lacrosse.My hope is that you the reader will understand that I look at this as training Where Can I Buy Genuine Phentermine Online athletes not just training Lacrosse players.

Off Season (Sept- Dec)

Conditioning –

Something we implemented almost immediately was 1or 2 mile runs.We used these runs as markers to let us know if guys are moving forward or slipping backward.Early-morning 1 mile runs were done as a team with the incentive that if everyone were to finish under 6:30 (8:00 for goalies); they would not have to get up in the morning anymore that semester.Doing this made the athletes push each other to no longer get up at that god awful time.We also used it as a way to try to keep our athletes at home on the weekends.

We also implemented conditioning sessions two days a week immediately before practice.During these sessions we worked on something different each time.Those sessions included footwork, COD (Change Of Direction), aerobic conditioning, etc.We performed a wide variety of drills in these sessions, but here are a few that we used and what we were concentrating on while doing it:

Titan 6’s – This drill was adopted by us from the University of North Carolina Women’s Soccer program.We took the drill that they do and shrunk it into a 30 yard space so that we could do it both indoors on a basketball court or outside on a lined field.There are four different movement patterns that are each done six times, hence the name Titan 6’s.

First is the 3 times down and back.Here you are doing exactly as it sounds – sprint 30 yards and back 3 times in the amount of time allotted (the times are listed below).Next is a shuttle or suicide (5 yards and back, 15 yard and back, 25 yards and back, and 30 yards and back).Next we do Full – Back – Half – Back (30 yards and back and then 15 yards and back).Finally we do the Jingle Jangle (5 yards (or the free throw line) and back ten times).All these movements have a work to rest ratio of 1:1 and exact times that they need to be completed in (see below), and if these times are not made there are penalties.This is a good drill to work on speed training while also working on COD.You also have the opportunity for some team building through these drills.

Box/ T / Zig Zag Drills –We used these drills for most of our COD and footwork.They helped the guys get their bodies into the correct positions, and gave us opportunities to coach proper posture and footwork.We worked on fundamental movement skills such as shuffling without crossing their feet, staying low while cutting, and keeping their center of gravity low so that quick movements were not so difficult.What we were finding was that these “simple movements” just weren’t being performed efficiently, our guys were moving with less-than-optimal movement patterns.As soon as we improved their efficiency, their speed dramatically improved.We also used these drills to work on mental toughness.We knew that our roster was considerably smaller than most of the teams that we would face, so we knew that we needed to be in better shape than everyone else and we had to do things perfectly.Mistakes during these drills are almost inevitable, so it allowed me to add “conditioning consequences” when mental lapses were made.We actually wanted the additional conditioning, and this rule made that possible without just sitting out there and telling them to run.

Mini Hurdles – We used the high-knee drill on the mini-hurdles as a tool to work on our athletes’ running technique.We found that a lot of our athletes ran with poor form; they did things such as not dorsi-flexing the foot, not driving their knees, etc.You name a technique flaw, and we were dealing with it.So we used the mini hurdles (6 inch hurdles) to make some simple corrections.With the hurdles, they need to dorsi-flex their feet to get over, they need to drive their knees to get over, and they need to demonstrate basic body control throughout the drill.This drill was a good teaching opportunity and the cues we gave allowed us to reinforce them in subsequent sessions.This drill, like the box, T, and Zig Zag helped us work on technique while conditioning our athletes.

Strength Training –

We have a decent sized weight room at UDM, but with a group the size of our lacrosse team we needed to get creative.Even though our team is smaller than the average LAX team we needed to train in such a way that my interns and I could get as much hands-on attention with each athlete as possible.So, we split them into two staggered groups – one was in the weight room and the other did conditioning.This way the small space we have could be utilized in the most efficient way possible.

For example our 3 main core lifts were the bench, squat, and deadlift.We have five racks in our weight room that we do both bench and squat in, and we have 4 platforms to do deadlift on.Because a lot of our athletes had never squatted or deadlifted before, we needed to devote as much man power to teaching and spotting as we could.Having the two groups staggered worked well because we were able to focus on their technique in these movements, and then move them into the remainder of their workouts.

Each and every time that we were in the weight room we were working to get stronger.We progressed using the standard periodization model.For the first 6 weeks (Sept into the first 2 weeks of Oct) we were in a Hypertrophy Stage, just working on increasing muscle size.We used rep sets of 8-10 getting the athletes used to the movements and getting them accustomed to life as a DI college athlete.

For the next 6 weeks (Oct through the first 2 weeks of Nov) we went into a Strength Phase, working on getting these athletes some basic strength.During this phase we used more weight, using sets of 4-6 to stimulate the nervous system as well as the musculature.

Finally for the weeks leading up to the end of the semester we worked in a Power Phase, trying to get these athletes ready to compete.We worked in rep sets of 3-5 trying to move a lot of weight in a real short amount of time.

Throughout these weeks I threw in the occasional off-the-wall workout to keep them guessing.We used workouts such as the 300 (you can see this in the Multi-Media section).These workouts were designed to throw the guys out of sync and to challenge their mental and physical states.In my opinion, workouts like these are the closest thing that we as strength coaches can do to simulate game situations and working through adversity.Plus these workouts serve as team building activities with an added element of competition while still getting our work in.

Once the semester ended we sort of lost touch with most of the athletes for the Christmas Break.We sent them home with packets that had very simplified workouts in them so that they did not completely regress.We understand that most of the athletes do not have gym access when they go home, so we designed programs that they can do with little to no equipment.Things such as body weight squats, pull ups, chin ups, BW dips, etc. were the staples of these routines.We also insisted that each of our athletes keep up with their conditioning.Anyone can get out and go for a run or find a treadmill somewhere to get some sort of cardio in.Our main goal, and we do test this, is to have our athletes come back in at least 85% of the condition that they left in.

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