After the warm up, we do some type of explosive exercise. We want to do this early in the session while the nervous system is still fresh. Most of the time, we’ll do box jumps, which is simply jumping onto a box, 18, 24, 26 inches, or higher. Now there have been some videos out there lately that show guys jumping 50 inches and higher. One of those was performed by a good friend of mine. As much as I marvel at the amount of explosive strength this requires, I’m not prepared to have my athletes do this. My max has been 36 inches on a very stable box and when that get’s easy, we’ll add a weight vest or light dumbbells for extra resistance. 3-4 sets of 8 reps.
I was checking out InsideLacrosse.com today and on one of the blogs was this picture.
I know I’m warped, but the only thing I see is the shin angles on these guys. This is called a positive shin angle and you have to have it to do any kind of accelerating. The smaller the angle of the shin to the ground, the more force will be produced to propel them forward. This is an awesome picture to illustrate this.
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The warm up is the first part of the workout and utilize a multitude of drills and exercises, depending on the circumstances of the athlete and the goals of the session. You can use the session to increase blood flow to the entire body, by starting with a 5-10 minute jump rope session. Or you can also do neuromuscular activation exercises to activate weaker stabilizer muscles. These muscles are identified during the evaluation session. I like to use the Functional Movement Screen, found at Perform Better for my evals and identify muscle imbalances and weakness at that time. Joint mobilization exercises can also be used, ie. ankle mobilization. We also use this time to work on some footwork drills, like the low box or ladder drills, or coordination drills like cone drills.
There are many types of strength training programs out there, and 99% of them are good, solid programs. I thought I’d give you a look into how I do things.
Generally, my program will look like this:
1. Warm up
2. Explosive exercise
3a. Knee-dominant exercise
3b. Vertical pull
4a. Horizontal push
4b. Horizontal pull
4c. Hip-dominant exercise
5. Trunk stability exercise
It’s still early in the off-season, so we’ll do sprint interval training twice a week after the strength program. After the new year we’ll try to add more interval training to get the athlete ready for the spring season.
That’s a general place to start. Again, this is how I do things. Other people might do variations of this format. Even I might do variations depending on my athlete’s status developmentally, and health-wise.
We’ll take a more detailed look into each area in the next few weeks. Until then, if you have any questions at all, please comment here or log onto www.lacrossestrengthforums.com. Some of our professionals will be glad to give you a helping hand.
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Shin pain can be classified in three ways: medial tibial stress syndrome (MTSS), Tibial stress reaction, or Tibial stress fracture. For simplicities sake, we’ll deal with the lesser MTSS. Everyone with shin pain starts with MTSS and progresses from there, so it’s a good place to start.
Why do we get MTSS? For some reason, the force of your foot landing on the ground with each step is being directed directly to the tissues or tendons beside the tibia, causing a form of tendonitis. This could be due to weakness of the tendons, decreased mobility of the foot/ankle joints, or overuse of the tendons. With each footfall while running, the foot bones, tendons and ligaments (which hold up your arches) tries to disperse the force of landing. So how do we try to prevent this from happening?
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I got to tell you…I’m not a big fan of Black Friday, shopping, standing in line, or busy shopping malls. So to combat these issues and still get some shopping done, I recommend going to Amazon for deals from the comfort of your own home. They have an outstanding selection of books on Lacrosse, strength training, flexibility training, as well as electronic games and other gift items. So go to this link and start your shopping with everyone else, comfortably.
Well, the NLL finally came to an agreement with the player’s association for a new seven-year deal. Except for Boston, everyone will be playing this season. To me, that’s both a positive and negative to the MLL fan. The way I see it, having no NLL would mean the sport of lacrosse loosing momentum toward gaining and holding the fans. Without lacrosse over the winter, fans would just go out and find something else to do with their entertainment dollar. So, I’m happy they’ll be back. My concern, and potentially a negative, is that the NLL season could go longer than usual, and that would cut into the MLL season. I’m interested to see how this all pans out over the next few weeks. I’ve been keeping an eye on Inside Lacrosse these days because they seem to have timely, credible reporting.
Please comment as you like. I’d be interested in your thoughts.
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