This exercise takes a side plank, which requires stability between the trunk and pelvis, and adds a rotational component. Anytime you add extremity movement to a core stability exercise, it makes the stability exercise much more challenging. The goal is to rotate the top hand from pointing directly at the ceiling to underneath the trunk. The extremity on the floor can either be on the elbow or the hand, depending on the difficulty required.

When we warm up before training, we do all sorts of agility, low box, and explosive drills. The lateral hop is one of those drills that you can use not only before training, but also before practice or games. The low hurdles just make things more challenging in this environment, but aren’t necessary. The lateral hop is great for single legged deceleration, proprioception and balance. It’s also a drill commonly used during the later stages of ACL rehab. I believe anything good for rehab should also be used in a training situation as well. A strong and stable knee is a healthy knee.

Sometimes you see an exercise that makes so much sense, you have to steal it. Unfortunately, I can’t remember who I stole this from. It’s either Smitty from Diesel Crew or Mike Boyle from Strengthcoach.com. Either way, this is such a great exercise. I’m not ready to put a bar on the backs of my current crew, so this is the next best thing. The video is a few weeks old. Currently, they are holding a 50 lb dumbbell now for sets of 8 reps. Holding it in this fashion makes the torso remain in a vertical position, so no forward flexion of the spine and a healthier low back, no axial loading of the spine either. Give it a shot for your knee dominant exercise in your program and let me know what you think.

I’m trying to find different ways to accomplish lower body power exercises. We’ve done box jumps and single legged box jumps, lateral jumps and broad jumps. This exercise is a variation of the RFESS using a single legged jump. I like it because it not only stresses the single leg, but it’s also safer than the regular box jumps we’ve been doing. Box jumps gets competitive with regards to box height and sometimes the box is higher than it should be. Missing the jump would mean a scrapped shin or even a face plant. Tough to explain that to a parent. This exercise seems to solve that problem.

Let me know what you think. The comment box is open.

Here is a push up – prone row circuit we use for our horizontal push/pull set. This is a great circuit for training economy, as there is very little rest and there is no time wasted between exercises.

We use the TRX Suspension Training Pro Pack for a lot of our exercises. This is the ab rollout for core stability. Its a great regression from the Barbell Ab Rollout.

Using the Training Ropes is another method of conditioning indoors. This combination of exercises is probably the most basic, but in our case it’s a very good conditioning exercise. For more information on the Battling Ropes, go to John Brookfield’s site at www.powerropes.com.

Tags: Lacrosse, Strength, conditioning, battling, ropes, john, brookfield

This exercise is a modification of the standing anti-rotation press. The press is usually done with both hands on the handle. To make it more difficult, we tried one handed. Give it a try.

A few weeks ago I mentioned using step ups as a beginners exercise for the lower body. We can also adjust the exercise by adding a 20 lb. weight vest and speed up the cadence of the exercise. This gives it a nice conditioning effect. Gotta love the 80′s music in the background. We’ll try to get another CD for the next video. I hope:)

I get emails all the time asking about getting started with conditioning or strength training. Since I can’t be with these people in my gym, it’s very hard to try to teach them the basics of certain exercises. Except for the step up. The Step Up is a great exercise for beginners because it’s very easy to do and can be challenging as well. The best part about the exercise is the movement pattern has been practiced by humans since we were 2-3 years old. So there is not a lot of technical skill that goes into the exercise. In this video, we are using an 18 inch box. Also, if you use enough weight, the exercise can be challenging for grip strength as well. That’s just a little side benefit you have to experience to appreciate. Give it a shot.

Conditioning doesn’t always have to require running. In our case, at the end of the workout, we can condition by dragging the sled, doing farmer’s walks, suitcase walks, battling ropes, prowler, etc. Tonight, this athlete finished with a paired set that included pull ups and his grip strength was shot. I was planning on doing farmers walk and suitcase walks, but had to change things because I didn’t think his grip would hold up to make the exercise effective. So we went to the waiter’s walk. This exercise doesn’t tax the grip as much, but with the resistance overhead, it can work the trunk and shoulder complex isometrically while conditioning the athlete as well.

Tags: Lacrosse, strength, conditioning, waiters, walk

In an attempt to strengthen the legs, we’ve tried to work in rear foot elevated split squats. The theory is, by going single legged, you can really stress the working leg without loading up the spine with too much weight. Typically the trunk or spine is the weak link in a squat where the resistance is either across the front or back of the shoulders. This way we can load up the leg as best we can and have less concerns about the back being able to handle the weight. We’ll use this exercise for three weeks, then go back to either trap bar deadlift or front squat.

For the rest of the team, I believe in a week or two of active rest. Frisbee, basketball, or just going on a jog is fine. For HS kids, finals is coming up also, so studying is also a priority.

After that, it’s time to hit the gym. I wouldn’t wait any longer than two weeks after the season is finished. The longer they wait, the further they get into the summer, the harder it is to get back into the weight room and make progress.

Spots are filling up for our summer program already. If you’re ready to get in on the action, either email me at pete@lacrossestrength.com or call 201-970-4470 to schedule an interview.