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Lacrosse Speed training all i have found out that does work!

by Tyler
(Virginia)

I play high school lacrosse, I have played lacrosse for about 6 years. I have heard numerous speed training exercises, sites, stories, and drills. and you don't need cones you can use balls lacrosse balls, anything you can see while your sprinting

1. These drills are quick
2. These drills will improve your speed
3. These drills will improve your game
4. If you are determined and are willing to work hard you will achieve

This site: http://www.sport-fitness-advisor.com/speedtraining.html

The site listed above is long and extensive. to sum things up

first you want to build an aerobic base with continuous training or interval training before you start things like lactic training or strength training(to improve speed).

this means make sure you are ready for the training ahead and pace yourself this training should cover the span of about 2-5 months before you really start to move on with more reps and sets and harder training

INTERVAL TRAINING: at least a month of strict interval training

sense this does not allow for pictures i will give you the names of the drills and you can further look at them in the link i have sent you!

1. Increasing lap run
2. Timed suicides (a short amount of them, with short distances) like 100 yards 75 yards and 50 yards.

Now time to improve agility: after you have done the interval training if you wish to

A typical session may consist of approximately 5 sets of 10 repetitions (each sprint being 1 repetition).
Work to rest ratio should be 1:5 i.e. a 5 second sprint should be followed by a 25 second recovery period.

number of sessions per week varies greatly. For most team sports speed and agility drills should be introduced late on in the pre-season phase. Two sessions a week is usually adequate. During the competitive season, one session per week may be enough. Sprint athletes may need as many as 3-5 sessions per week.

the speed and agility drills below are suitable for many sports. To make them more specific adapt them slightly to mirror the movement patterns in your game. You'll find some examples below.
Choose 2 or 3 of the speed and agility drills below to make up the session, keeping to the recommended number of sets and repetitions.


1. Set 2 cones out 10-20 meters apart. Sprint from one cone to the next and slowly jog back to the start. Vary the start of the sprint to make the drill more sport specific. For example...
Face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.

2. 2. Rolling Start
Exactly the same as above except you jog for 10 meters before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well

3. 3. Up Hill Sprints
In competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 meters) and allow extra rest between sets and reps.

4. 4. Down Hill Sprints (Over speed training)
Down hill speed and agility drills help to develop leg speed and co-ordination. This is sometimes referred to as over-speed training. Keep the distance short (10-15 meters) and make sure the hill is only slight.

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IF you prefer a more training agility with equipment or more freedom with your training

A great buy is the https://www.laxworld.com/catalog/product/id/WSL/ WARRIOR SPEED LADDER, the site has many different (EAZY) set ups involving speed ladders, or you can invent your own.

http://www.youtube.com/watch?v=dqIASbKesWY

some tips involving the ladder: It's a good idea to have half a dozen dummy runs on each exercise before you begin to perform them at speed.
Here are some general guidelines for all the ladder agility drills below:


• Push off from the balls of your feet (not the toes)
• Pump your hands from shoulder height to hips (men) and from chest height to hips (women)
• Keep your elbows at 90 degrees at all times
• Keep your arms, shoulders and hands relaxed
• Try to keep your head still as much as possible


NOW ITS TIME FOR THE HARDER STUFF ! LACTIC TRAINING!
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MAKE SURE YOU...PERFORM ALL AGILITY BEFORE you start with your lactic training session on the specific day AND NOTHING AFTER DO MILD AGILITY BEFORE if any. Also do not perform demanding conditioning in the same day

Drill #1 - Sprint & Back
Face a partner standing 20 meters/yards away. This player acts as a feeder. Sprint towards the feeder from the starting position; play a controlled pass, throw or shot, then turn and sprint back to the start. Repeat for 60 seconds and change positions. Complete 5 times each. This is one set. Rest for 2 minutes and repeat for a total of 2-3 sets.
The feeder should move on the spot rather than standing still. They should also serve the pass to the working player when they are about 5 meters/yards away

Drill #2 - Shuttle Runs
Place 5 cones out 10 meters/yards apart. Starting on cone 1, run to cone 2 and back, then cone 3 and back, 4 and back, then 5 and back. The sprint should be flat out and with emphasis on sharp turns. Rest for 30 seconds and repeat. Rest another 30 seconds and repeat for a third time. This is one set. Rest for 2 minutes with active recovery such as walking. Complete a total of 3-5 sets


Drill #4 - Union Jacks
Mark out an area of approximately 50yards/meters by 50yards/meters. Starting at one corner, sprint diagonally across the square to the opposite corner. Immediately turn andsprint halfway along one side. Jog the rest of the way down this side of the square. Turn and sprint diagonally to the opposite corner. Now, turn and sprint halfway along this side of the square, then jog back to the start position. This is one set. Rest for 2 minutes with active recovery. Compete 4-6 sets.


A drill i saw in lacrosse magazine i call it the star drill not sure about the name! but what you want to do, take lacrosse balls about ten, or cones whatever you wish to use and place one in the center of an area about 10 yards by 10 yards. now about 10 yards away from that place balls circling the center ball in a sort of star or snowflake like pattern around the ball. SIMILAR TO THE FOLLOWING DRILL BUT MUCH LONGER

the next drill http://www.youtube.com/watch?v=m659_X_2IcU is a drill where you perform about 3 sets

and finally a very effective drill to help you maintain that speed you want is a drill by ryan powell( one of the greatest lacrosse players in the MLL)

Basically you want to set up five to ten however hard you feel like working cones in line with each other about five yards apart, now you want to sprint to the cone, run around the cone, and advance to the next cone each one alternating the way you run around.
EX. circle the first cone clockwise and the other counter clockwise
or your could do all clockwise and go back counterclockwise ITS ALL ABOUT PREFERENCE

WELL... thats mostly what I found useful. you like it.. try it, if you don't well then I wish you luck on whatever you decide to do for your off season, and share it with the rest of us and keep with the wall and shooting.

COMMENT AND LET ME KNOW WHAT YOU THINK, ANYTHING YOU WANT TO ADD,

summer 2010,

DON'T let it go to waste!!!



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