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Lacrosse
Pure Focus: Lacrosse
Lacrosse is a fast-paced and physically demanding sport that requires a combination of various athletic attributes.
Key athletic attributes necessary for lacrosse:
Speed: Lacrosse players need to possess good speed to quickly move across the field, both with and without the ball. Quick bursts of acceleration are essential for beating opponents and creating scoring opportunities.
Agility: Agility is crucial for evading defenders, changing direction rapidly, and executing quick dodges. It enables players to navigate through tight spaces, maintain balance, and make sharp cuts.
Endurance: Lacrosse matches can be physically demanding, often lasting for long periods. Players need to have excellent cardiovascular endurance to sustain their performance throughout the game and recover quickly during breaks.
Strength: Lacrosse requires a combination of upper body, lower body, and core strength. Upper body strength helps with stick handling, shooting, and fending off opponents, while lower body strength is essential for explosive movements, stability, and maintaining a strong base.
Hand-Eye Coordination: Precise hand-eye coordination is essential for catching and throwing the ball accurately. Lacrosse players must develop excellent stick skills to control the ball and execute passes, shots, and ground ball pickups effectively.
Quick Reflexes: Rapid reaction times and sharp reflexes are critical for successfully defending against opponents, intercepting passes, and making split-second decisions on the field.
Balance: Having good balance enables players to stay on their feet while being checked or jostled by opponents. It also aids in maintaining stability during quick movements and changes of direction.
Tactical Understanding: While not strictly an athletic attribute, a strong understanding of the game's tactics and strategies is crucial for lacrosse players. This includes positioning, field awareness, off-ball movement, and the ability to read and react to the flow of the game.
These attributes can vary depending on a player's position within lacrosse, such as attack, midfield, defense, or goalie. Each position may require specific skills and attributes tailored to its role on the field.
Lacrosse is a combination sport that requires strength, speed, agility, endurance, and flexibility.
Lacrosse Training
Pure Focus: Lacrosse Sample Training Plan
Lacrosse-specific workouts should focus on improving strength, speed, agility, endurance, and lacrosse-specific skills.
Here is a sample PFS Lacrosse workout that targets these areas:
Warm-up:
- Jogging or light running for 5-10 minutes.
- Dynamic stretches, such as walking lunges, high knees, butt kicks, and arm circles.
Strength Training:
- Squats: 3 sets of 10 reps.
- Bench press: 3 sets of 10 reps.
- Deadlifts: 3 sets of 8 reps.
- Pull-ups or lat pulldowns: 3 sets of 10 reps.
- Dumbbell shoulder press: 3 sets of 10 reps.
- Medicine ball slams: 3 sets of 10 reps.
Speed and Agility:
- Shuttle runs: Set up cones or markers 10 yards apart. Sprint back and forth, touching each marker. Repeat for 6-8 sets.
- Ladder drills: Perform ladder agility drills, such as high knees, lateral shuffles, and quick feet, for 10-15 minutes.
- Cone drills: Set up cones in a zigzag pattern and practice quick direction changes, acceleration, and deceleration.
Endurance:
- Interval training: Perform sprints for 30 seconds followed by 30 seconds of rest. Repeat for 10-15 sets.
- Long-distance runs: Go for a steady-paced run for 30-45 minutes to build endurance.
Lacrosse-Specific Skills:
- Wall ball drills: Practice throwing and catching against a wall using both hands. Focus on accuracy, speed, and hand-eye coordination.
- Stickwork drills: Perform various stickhandling exercises, such as cradling, one-handed passing, and ground ball pickups.
- Shooting practice: Set up targets or use a lacrosse goal and practice shooting from different angles and distances.
Cool-down:
- Jog or walk for 5-10 minutes to gradually lower your heart rate.
- Static stretches: Hold stretches for major muscle groups, such as quads, hamstrings, calves, shoulders, and chest, for 15-30 seconds each.
Notes:
- It is important to tailor the workout program to your specific needs, position, and fitness level. Consult with a coach or trainer to ensure the program is suitable for you and to receive guidance on proper technique and progression. Stay hydrated throughout workouts, incorporate rest days for recovery , and allow your body to adapt to the training. Check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs.
For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.
Lacrosse requires a combination of upper body, lower body, and core strength.
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