Lacrosse Preparation – Why Behind the What

As we approach the start of the PLL season, training should start to shift more from general –> specific. For a more in-depth look into GPP – Read here.

This is not an article about the reason why, “sport specific training” is a misleading term, but just realize that anyone selling you this is doing just that – SELLING! Outside of playing the sport or hiring an overpriced “skill coach,” you train for the sport by:

• Bioenergetics – Developing the energy system requirements of the sport/position
• Biodynamics – Developing the prime movers associated with the competitive event/movement
• Biomotor Abilities – Developing the qualities needed (speed, strength, stamina, etc.) to excel in the sport
• Psychological State*

Up until about 2 or 3 years ago I would have just left 1-3 and kept it moving. If you’ve read other articles here or my recent book, you know I’ve spent a good deal of time reading about psychology, perceptions, and expectations.

As you get closer to the season it wouldn’t hurt discussing this topic with your athletes. Being confident, expecting success, controlling negative emotions so as to not interfere with decision making. It all matters.

Day 1 (Low) – Tempo

Tempo runs (preferably on grass)

2x10x80yds (1600 total)

Medball Throws

Rotational Medball Throw (Video Here) x 10 /e side (Maximal Effort)

Forward scoop x 10 (Maximal Effort)

Cool down

Day 2 (High Day)

Roll + Ground Based Warm-up (will showcase in a later post) + Active/Dynamic Warm-up + Hip Swings + Power speed

• High knee, Butt kick, A skip, Pogo Hop Fwd/Bkwd, Straight leg bound, Skip for height

Speed

Mirror drill – 6 seconds on, 2×8 (30 sec rest, 1:30 between sets), 2x5x15 sprints (walk back recovery, 1:30 between sets)

Jumps

Multi-directional hurdle hops (rhythm, short GCT)

Prehab

Trap Bar (slightly elevated) – 80% – 3×2

Barbell Step Up (Submaximal effort) – 3×6

Banded pull through – 3×12

abs

Why Behind the What

When I’m writing workouts for this athlete I need to consider the sport, their position, their preparedness, and their age. Most pro lacrosse players also work full-time jobs, so you must account for this in their programming.

When you look at some GPS data during lacrosse, you will likely be surprised at how much ground they cover. A defensemen can cover about 80 yards/min, cover 4,000+ yards/game, and sprint around 150 yards.

• walking – 2,000+ yards
• jogging – 1,200+ yards
• running – 1,000+ yards
• sprinting – 150+ yards

As with most field/team sports, it’s intermittent in nature, with plenty of accelerations AND walking.

In the study, “Comparison of Physical Fitness Parameters for Starters vs. Nonstarters in an NCAA Division I Men’s Lacrosse Team,” the researchers found that “Starters were significantly faster on the 3-cone drill, 20- and 40-yard sprint, and jumped significantly higher on the vertical jump compared with nonstarters.”

Once again, speed and power for the win. As Charlie Francis once said, “If you have a bunch of basketball players who can’t touch rim, it doesn’t matter how many times they can’t touch it.”

After looking at average distances covered, you will start to plan for your athlete. In terms of speed, we have gone as high as 250yds and tempo topped off around 2,200. Remember, by enhancing speed you are indirectly improving endurance. As your max velocity increases, your submaximal speeds also increase.

As you get closer to the season, you shift back to some alactic capacity as that’s more similar to how the game will be played. The athlete must have the capacity to generate the highest outputs throughout the entire game.

Throws go from more general in nature (OHB for example) to rotational, shot put, etc. Jumps also shift to more multi-directional, lateral, and capacity vs. strictly power.

Strength training volume drops a bit as technical work and SAC increase. Intensity of training is kept around 70-85%, which is still high enough to maintain strength gains.