Fitness
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Fitness
To be a middie, you have to be really fit. I used to play a lot of rugby at school and did a lot of athletics before I saw the light.
When I think back to my level of fitness then, I realise one needs to be equally, if not more, fit for lacrosse. Having just left uni, I am not in tip top shape. I have started my fitness campaign, but wandered if anyone had tips, ideas, thoughts on the best sprinting excercises, fitness sessions.
Anyone any thoughts on weights also?
When I think back to my level of fitness then, I realise one needs to be equally, if not more, fit for lacrosse. Having just left uni, I am not in tip top shape. I have started my fitness campaign, but wandered if anyone had tips, ideas, thoughts on the best sprinting excercises, fitness sessions.
Anyone any thoughts on weights also?
- Steely Dan
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I'm sure the sports and excersise students can add more infor here but check out
http://en.wikipedia.org/wiki/Fartlek
for an idea of the basics, then try and piece together a training regime suitable for yourself. Ask your gym for a hand if necessary
http://en.wikipedia.org/wiki/Fartlek
for an idea of the basics, then try and piece together a training regime suitable for yourself. Ask your gym for a hand if necessary
Herts Comets Founder 04-08
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army coach video
THe fitness coach for army (in th US) has various videos on the web - just little 2 min ones with various suggestions. They might be of help, lax.com has some and there is a website somewhere, but forgot the name. THink it my be his own
if you're out doing running (which you should) you shouldnt be putting in much more than 3 miles a time - otherwise you get into fat-burning zone and training for endurance - not the most important thing when playing mid. Much better to do a couple of 3 milers a week and concentrate more on fartleking as mentioned above - your powers of recovery to sprint at full pace are far more important than how long you can run for at a medium pace. uphill sprints (say ~30m up as steep a hill as you can find) are an excellent (if thoroughly unenjoyable) way to see quick results on a saturday, but dont do them too near to gameday- youll need a couple of days for your legs to recover.
usual gym-work also helps
usual gym-work also helps
It's not the size of the dog in the fight...
- Paul_lboro/wildcats
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You should go out and buy some cheap dumbells from some sport shop and do basic work outs with your arms with some of your team mates. They should know the important muscles. Work your shoulders and core mostly. But check out Amazon.com for this lacrosse book workout thing that my father (who was a weight lift instructer in college) and I use in the basement. (We have a POWERHOUSE bench thing---lucky me.)
Always run, don't do anything like a runner though! None of that stupid pacing or anything because you DON'T pace yourself when your midi-you get subbed. But to build stamina, burn all of your energy first, meaning, run as fast as you can on a straight away or something, and then run through some hilly terrain. So, when your are in the 3rd or 4th quarter, and you are tired, you will be able to use that "Extraness!"
Do things like a lax player,
Hey from USA
Always run, don't do anything like a runner though! None of that stupid pacing or anything because you DON'T pace yourself when your midi-you get subbed. But to build stamina, burn all of your energy first, meaning, run as fast as you can on a straight away or something, and then run through some hilly terrain. So, when your are in the 3rd or 4th quarter, and you are tired, you will be able to use that "Extraness!"
Do things like a lax player,
Hey from USA
- coach jen 2
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I love interval training with weights....
I find that interval training that incorporates weights works well to increase fast twitch muscle fiber bulk, and thus explosive strength... speed and agility. Most every gym has all 3 of these things. And a corded jump rope costs less than $10.
Be careful with weights if you are young- there is no proof that weight training damages kids if properly used, but kids are more prone to misuse because try a little too hard, plus, they are so seldom injured and resilient to injury.
I do this kind of training 2 times a week with my players who train with weights and it works miracles:
Here goes:
5 minute warm up- bike, jog... whatever.
Then do this 3 station circuit a few times- add more as you get used to it. At max, I do this circuit for 30 minutes... and it takes months to get there.
1. jump rope 2 minutes- 120-140rpms- wood floor, corded vinyl speed rope.
2. Decline leg press- starting weight- 20 reps, lower on 5 count, explode to straight but not locked.
3. Sprint a hill or on a treadmill at highest angle for 1 minute
walk for a rest to catch your breath.... but no longer than than
Start the circuit again. Each time you go through that circuit, add 5 or 10 lbs. to each side of the decline leg press. Keep the reps and times the same.
If you have not had enough, add this little circuit until you have had enough:
10 pull ups
2 minutes fast run
20 wide grip push ups (clap in the middle if you want)
1 minute sprint up hill on treadmill
catch your breath
50 bicycle abs click here to see pic of that: http://www.girlslax.org/circuit_training_boys.html
move right on... keep going...
Stretch!!!
Be careful with weights if you are young- there is no proof that weight training damages kids if properly used, but kids are more prone to misuse because try a little too hard, plus, they are so seldom injured and resilient to injury.
I do this kind of training 2 times a week with my players who train with weights and it works miracles:
Here goes:
5 minute warm up- bike, jog... whatever.
Then do this 3 station circuit a few times- add more as you get used to it. At max, I do this circuit for 30 minutes... and it takes months to get there.
1. jump rope 2 minutes- 120-140rpms- wood floor, corded vinyl speed rope.
2. Decline leg press- starting weight- 20 reps, lower on 5 count, explode to straight but not locked.
3. Sprint a hill or on a treadmill at highest angle for 1 minute
walk for a rest to catch your breath.... but no longer than than
Start the circuit again. Each time you go through that circuit, add 5 or 10 lbs. to each side of the decline leg press. Keep the reps and times the same.
If you have not had enough, add this little circuit until you have had enough:
10 pull ups
2 minutes fast run
20 wide grip push ups (clap in the middle if you want)
1 minute sprint up hill on treadmill
catch your breath
50 bicycle abs click here to see pic of that: http://www.girlslax.org/circuit_training_boys.html
move right on... keep going...
Stretch!!!
Last edited by coach jen 2 on Thu Sep 06, 2007 3:42 pm, edited 1 time in total.
Coach Jen
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- Raptor_attack
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I find a combination of long distance runs (10-15 km) wieghts (4 days a week specifically designed Lacrosse program) and sprints works for me.
Thw weights adds the extra strength and explosive power, sprints increase speed while the long distance runs give me the endurance to get back to defend quickly in the last quarter.
Thw weights adds the extra strength and explosive power, sprints increase speed while the long distance runs give me the endurance to get back to defend quickly in the last quarter.
Live and Let (crease)Dive
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Reading Wildcats #xxx
'Instruo pro gloria'
ex-Southampton City Sabres #8
Reading Wildcats #xxx
'Instruo pro gloria'
- Mr.Stanford
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Raptor_attack wrote:I find a combination of long distance runs (10-15 km) wieghts (4 days a week specifically designed Lacrosse program) and sprints works for me.
Thw weights adds the extra strength and explosive power, sprints increase speed while the long distance runs give me the endurance to get back to defend quickly in the last quarter.
you talk about this like the benifits are seen in your game!
Hitchin
Tros ryddid gollasant eu gwaed
Tros ryddid gollasant eu gwaed
Mr.Stanford wrote:Raptor_attack wrote:I find a combination of long distance runs (10-15 km) wieghts (4 days a week specifically designed Lacrosse program) and sprints works for me.
Thw weights adds the extra strength and explosive power, sprints increase speed while the long distance runs give me the endurance to get back to defend quickly in the last quarter.
you talk about this like the benifits are seen in your game!
it's only funny cos it's true
ahhh ... the whit
- coach jen 2
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- Raptor_attack
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firstly you two are a pair of ****s , secondly, I has made an improvement to my game. Frequently I was first middie back even if I was the highest up the pitch. Just because I got back doesn't mean I did anything useful once I was back mind...
Last edited by Raptor_attack on Fri Sep 07, 2007 4:48 pm, edited 1 time in total.
Live and Let (crease)Dive
ex-Southampton City Sabres #8
Reading Wildcats #xxx
'Instruo pro gloria'
ex-Southampton City Sabres #8
Reading Wildcats #xxx
'Instruo pro gloria'
- Tom_Southampton
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Mr Attack can also take the credit for using his personal fitness regime to motivate, ney, Inspire the rest of us. Although his pasty, scrawny frame is hardly a good advertisment for the "weight training for lacrosse book"
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- davidmcculloch81
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