I take that back. Maybe I am a social networking geek. Not an Uber geek. It’s just, when I have thoughts, I’d like to get them out in multiple channels, so you can see the information how you want, when you want.

I also like to follow others to see what they have to say. I follow the twitter feeds of Kyle Harrison, Joe Cinosky, Rob Scherr, and Matt Danowski because I worked with them in the past and like to keep up on their lives, how they’re doing. I also follow some guys I don’t know, such as Paul Rabil and Joe Walters. They’re doing some exciting stuff in their lives and I like to see what they’re up to.

You can too. Lacrosse All Stars wrote a post titled Pro Lacrosse Players on Twitter. They have a list of select lacrosse stars and their twitter accounts.

Now, what does this all have to do with Lacrosse Strength? Well, sometimes these pro athletes update their accounts saying they “just worked out”, “saw their trainer/strength coach”, etc. That’s just too generic for me. Wouldn’t it be great if they told us what they did? What exercises they did? What athletic abilities they worked on? I don’t need sets, reps, and weight. Just more specifics. It would give all of us followers a better idea about how the best train. Maybe even introduce us to a new exercise we haven’t thought of. I don’t think it’s asking too much, right?

Lacrosse is a sport that requires training in all planes of motion. This article aims to
teach the reader some tips on enhancing lacrosse performance in the sagital, frontal and
transverse planes of motion. Also the reader will learn about the importance of including
the nervous system in training.

Although we classify movement in three planes of motion when training, one must also
be aware of the six degrees of freedom in movement. For example, sprinting forward
would be considered movement in the sagittal plane and so would sprinting backwards.
The same goes for the frontal and transverse planes. Such as, laterally shuffling to the
left or laterally shuffling to the right, or diagonal running to the left or diagonal running
to the right. Training for lacrosse must have a focus on training for these types
movements not solely muscles. Training the muscles to get bigger and stronger only
does not train them to move more efficiently. If you want to move fast on the lacrosse
field you must train fast. This is how the nervous system works. Just like ‘you are what
you eat’, you perform how you train.

(Kip Turner of the Boston Cannons and Performance Lacrosse trainer Colin Cooley.)

Movement preparation must also be done in all three planes of motion. This better
prepares the nervous system for the demands of the game. Keeping your nervous system
in tune for efficient movement requires flexibility and good joint mobility. This allows
the best feed-back and feed-forward of information resulting in stability. If a player has
tight hips he will be unable to get lower while changing direction. This also puts more
abnormal strain on the knees and ankles leaving them more susceptible to injury.
Your core (everything except your arms and legs) is best trained in all planes of motion.
If you were on the lacrosse field in the same position you are when doing crunches then
chances are you just got leveled. Crunches were designed to make the abdominal
muscles bigger in one plane of motion (sagittal) so they look good when you are static
(not moving). Think about the complexity of all the movements that occur while playing
lacrosse. Full body actions during training that combine planes of motion best prepare
the core to integrate movement between the upper and lower body. This will help the
athlete avoid injury and perform optimally.

Dr. Brian Paris
Advanced Spine & Wellness Center
Performance Lacrosse
302 King Farm Blvd. #120
Rockville, MD 20850
240-361-2225
www.parischiro.com
www.performancelacrossetraining.com

Tags: Performance, Lacrosse, Multiplaner, exercise, movement, Kip, Turner, Brian, Paris, Colin, Cooley

Now, I don’t know if any of these guys are actually going to play for the teams they are assigned, but I do have some thoughts just based on the list.

I’m happy for Scott Urick. Scott is an assistant coach with Georgetown University in Washington DC and he was assigned to the Washington Bayhawks. Scott came up to NJ every summer for 8 seasons. He made it to all the practices held during that time. Even last year, when he had early season hamstring issues, he still came up to support the guys, even though he wasn’t practicing. He stayed after every practice with Dan Chemotti, another Washington assignee, to shoot and get in any extra work they felt necessary. So I’m happy that after 8 years of commuting, Scott can have his home games closer to his home.

I don’t know if Jesse Hubbard will be playing this year, but he is assigned to Washington as well and Jesse went to HS at St. Albans in Washington DC. After being in NJ and LA, it will be nice for the fans who watched him in HS be able to see him in their backyard.

It’s great Kyle Harrison will be able to play with his buddy Benson Erwin again. They were friends growing up from little kids through Johns Hopkins. I met Benson at one of Kyle’s clinics in NJ a few years ago. He seemed like a really good guy, so I’m happy for them.

I feel bad for Rob Scherr. He was statistically the best goalie in the MLL last year and he lives in Baltimore. So instead of being rewarded for his great work, he has to get a passport and go to Toronto. On top of that, he has to compete with Brett Queener, arguably the most exciting goalie in the MLL. So if you were a Toronto fan, new to the MLL, who would you want to see? The steady goalie who gets the job done, or the maniac we saw last year in the finals? Yeah, Queener might just put more fans in the stands. So I feel bad for Rob and hope he’s able to work out a deal with another team.

Hasn’t Andy Corno been punished enough? Maybe, or maybe not, depends on who you ask. Andy spent less than one season with the NJ Pride. The following year he decided he didn’t want to commute to NJ anymore. (Yeah, the same commute Scott Urick has been doing for 8 years) So he got himself traded to Philadelphia. Karma got the best of him when the next year his team got to travel all over the country and didn’t play in Philadelphia at all. I thought that was punishment enough. But now, instead of getting assigned to Washington, his home, he gets to go to Boston. Ouch!

Finally, I don’t think I can ever be a Lizard fan. But I’m close enough and I’m a Peyser fan, Danowski fan, McDevitt fan, Rewkowski fan, and Unterstein fan. So I will be seeing my friends in Long Island this summer. I just can’t bring myself to buy a t-shirt.

I’d love to hear your comments on the upcoming summer. Please let me know what you think.

Download audio file (lacrossestrength12.mp3)

Tags: Lacrosse, Strength, Greg, Peyser, NY, Titans, NJ, Pride, Trader, Training, Jay, Dyer, Pete, Koeniges

Tags: Lacrosse, Strength, Greg, Peyser, NY, Titans, NJ, Pride, Trader, Training

http://blogs.insidelacrosse.com/2008/08/29/new-jersey-pride-close-team-offices/

So, right now it looks like I’m out of a job. I’m disappointed, but not suprised. We knew for weeks this was happening, but now that it’s announced in print makes it more final. I’ve grown to enjoy this game and I’m very disappointed to lose the opportunity to work with these players. They’re just good guys and I looked forward to seeing them on a weekly basis.

I started with the Pride at the inaugural training camp in 2001. I didn’t know anything about lacrosse at the time, so working with Jesse Hubbard, Jay Jalbert, Jon Hess, Tom Ryan & Steve Koudelka didn’t mean much to me. I was working with good guys who kept me laughing. I never knew I was working with some of the best players ever. I guess that’s why the team called me back full-time in 2004. I was not star struck, just a professional athletic trainer.

That’s when I really started to learn the game. Watching guys like Jesse, Trevor Tierney, Christian Cook, Ryan McClay, Ryan Mollett, AJ Haugen, Brett Hughes, Kyle Harrison. I didn’t ask them much, I just watched and learned…for five years. Imagine having those guys as your introduction to lacrosse! We didn’t win as often as we should have, but individually, you couldn’t ask for better tutors.

So I’m sorry I won’t be able to continue my education with Matt Danowski, Merrick Thomson, or Steve Peyser. Again, it is disappointing.

But what does it mean for my strength training business? I’ll have more time to train kids who have an interest in Lacrosse. I’ll be able to open my schedule a little more to include Fridays and Saturdays. I’ll try to put myself out there more, and if kids want to improve their strength, conditioning, speed & agility, I’ll be here for them.

Good Luck to the Pride, wherever they may end up.

Tags: Lacrosse, NJ, Pride, Strength, Jesse, Hubbard, Jay, Jalbert, Jon, Hess, , Tom, Ryan, Steve, Koudelka, Trevor, Tierney, Christian, Cook, Ryan, McClay, Ryan, Mollett, AJ, Haugen, Brett, Hughes, Kyle, Harrison, Matt, Danowski, Merrick, Thomson, Steve, Peyser

The NJ Pride opened up training camp this past weekend. We ran a session in the morning for about 2 1/2 hours, then took an hour lunch and came back for another session in the afternoon. Before the first session, we started with some movement prep, going into some dynamic activities, then into their line drills, etc. If you’ve been following this site for a while, you’ll notice I haven’t changed very much. Some of the exercises might have changed, but the premise remains consistent.

The difference came in the afternoon. Do you think we started with the same warm up routine? Think about it…I have 30 guys ranging in age from 23 to 32 years old. Although they have been working out, I can’t say they have been gettin after it for 2 1/2 hours on a regular basis. Some guys felt their hamstrings tighten, calves cramp, their bodies were ready to rebel against them.

So when they came back in the afternoon, after a long slow lap around the field, we sat on the field and did….static stretching. Remember static stretching. For years, I’ve said static stretching is a poor way to prepare the body for activity. I still believe that’s true, but in this case, the long, steady stretch of the muscles helped to relax the tonic muscles and try to recover some muscle length. After stretching the hams, calves, quads, hip flexors, etc, we did our movement prep, to our dynamic activities to line drills, just like usual.

We came out of the day with no major muscle pulls. I like to think the extra 15 minutes of static stretching did it’s part to prevent any. No matter, as long as they’re healthy, I’m a happy guy.

If you’re in the area, we’ll be going at it again Sunday May 4th at Rutgers Prep in Sommerset, NJ from 8-12. Stop by if you get a chance.

Tags: lacrosse, strength, stretching, warm, up, Pete, Koeniges

The Lacrosse Strength Podcast returns with an interview with Jesse Hubbard of the New Jersey Pride. Jesse talks about the MLL, Warrior and how he stays in shape.

Next week, Jesse Hubbard will be stopping by for an interview. If any of you have any questions you’d like to ask Jesse, please email them to me at Pete@lacrossestrength.com.

Tags: Lacrosse, Strength, Training, Jesse, Hubbard, Warrior Lacrosse, New, Jersey, Pride, Speed

Hamstring strains: I’ve found hamstring strains to be the most common injuries across the board, from high school athletes through professionals. Hamstring strains occur for two main reasons: either the glute is not firing correctly and utilizing the hamstring for the bulk of hip extension, or the running technique is such that the foot pulls at the ground, rather than pushing it behind you.

Treatment of this injury is acutely, RICE and then start foam rolling and GENTLE stretching. I say gentle because you’re not trying to create new motion here, just maintain what you have. Gentle static stretching for 30 sec at a time should be sufficient. Then roll the hamstrings slowly for 8-10 passes.

Strength training, when able, should include squats, deadlifts, step ups and isolated hip extensions at some time througth the rehab process. Keep the reps between 8-10 at first, then drop to 5-8 and add resistance, when able.

To improve your running technique, the important thing to note is your stride foot should land beneath your hips. If your foot lands in front of the hips, your hamstrings will be at a poor angle and be utilized to PULL at the ground. Not good. Any drills, such as wall drills, will help improve your technique and reduce the amount of injury.

If you have any questions regarding rehabing hamstring strains, or anything else, stop by our forum at www.lacrossestrengthforum.com and our list of experts will be glad to lend a hand.

See you next time.

http://www.lacrossestrengthforum.com

For more information, check out the Pride’s new website at www.newjerseypride.com.

Kyle Harrison, midfielder for the New Jersey Pride and Team USA stops by to talk about training, his new line at STX and his camp, Run-N-Gun Lacrosse.

Trevor Tierney, Goalie for the Denver Outlaws, stops by to give advice on training, drills, and Yoga. Check out his blog by clicking HERE.

Download audio file (Lacrossestrength2.mp3)