THE ULTIMATE LAX WORKOUT !

John Mott, ACSM-CPT

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Copyright 2009. Xtreme Lacrosse LLC

All rights reserved.

ISBN 978-0-557-59710-9

Published by

Xtreme Lacrosse LLC

19215-204 Chandlers Landing Dr.

Cornelius, NC 28031

American College of Sports Medicine

ACSM Certified Personal Trainer.

High school State Champion,

Two time collegiate All-American lacrosse player.

President Xtreme Lacrosse

Author: John Mott, ACSM-CPT

No part of this publication can be reproduced in any form or by any means without written permission from the author.

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Visit us Online @

www.xtremelacrosse.com

www.burnlkn.com

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INTRODUCTION

There are what is seemingly a countless number of training programs which subscribe to specific

philosophies and/or principles in order to achieve a result. Any program, if followed consistently will

do just that., achieve a result. The question then becomes, which program will illicit the best result

for the game of lacrosse? The answer lies in the methodology used throughout the training pro-

gram. Every sport demands specific athletic requirements, your training program should correspond

to your sport preparing you to play at your best. This training program takes all aspects of the game

into account in our systematic approach. Our objective is to harness all of your energy in the most

purposeful direction conceivable. Once a foundation has been established and stabilization

achieved, the chief concern with any training program becomes maintaining an ever changing and

evolving exercise stimulus, while continuing to integrate scientifically based principles. Periodic ma-

nipulation in your training program will allow for constant physiological adaptations without ever

reaching a plateau. This practice is most commonly referred to as periodization.

The Xtreme Lacrosse program continually integrates all the training principles necessary for optimal

lacrosse performance. Once the initial foundation training is completed its core fundamentals are

then continually integrated back into the training program. However, it is important to follow the

training program progression in the sequence it is presented. The beginning exercises of foundation

building will perfectly prepare your body to endure the stresses of each advancing training progres-

sion.

When you employ the Xtreme training system you will consistently be able to reproduce correct and

fundamentally sound movement patterns that will enhance your play from season to season at any

level. Any determined athlete can improve themselves, however as you will discover the right ap-

proach will separate merely improving, from achieving your absolute peak in performance.

This program succeeds in addressing all aspects of training in order to produce the most complete

lacrosse player possible. This system will get you started, providing all the initial tools needed to ac-

tualize your loftiest aspirations.

There is no such thing as a single fitness program that will always work for you. A true exercise pro-

gram should never reach completion.

**The human body is extremely complex. Staying ahead of the body‘s adaptive response cannot be

accomplished through a set program of exercises, no matter how effective they may be initially.

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Training Considerations

The purpose of this program is to establish the training philosophies practiced in my personal train-

ing sessions, I will break down each aspect of fitness pertinent to the sport of lacrosse. In conveying

this complex methodology, the goal was to present the information as detailed enough for a physical

therapist, yet simple enough for the athlete to decipher. My goal for you, the athlete, is to under-

stand the importance of building and continually developing your foundation as you educate your

body to function both correctly and efficiently. Identifying and learning to properly use the muscles

of your ―core‖ will make any athlete, regardless of fitness level, better. All exercise programs should

first start by building a foundation. These exercises must be mastered before proceeding to the

more intensive training progressions of this program. Without proper core development your great-

est potential will never be realized. Aside from core development our training program pays close

attention to flexibility and soft tissue mobilization. Every training protocol presented is relevant and

necessary for your overall success.

Over the years, my frustration with the wide spread use of exercise machines has grown considera-

bly. Many college and professional sport teams continue to rely on bodybuilding machines and pro-

grams to train athletes despite the fact that theses methods have been proven unsuccessful through

extensive motor learning science research. Most bodybuilding exercises are a practice of neuro-

muscular isolation, not integration. Is there a sport that requires the use of a single muscle while the

rest of your body is supported? In all sports you must maintain your center of gravity over your base

of support. When sitting in a machine, there is neither activation of postural muscles nor stabilizers.

The Xtreme lacrosse training methods serve not only to make you a better lacrosse player, but more

importantly a better athlete. This program is representative of the practice known as functional

training. Functional training considers improved appearance ( aesthetics ) a by-product of perform-

ance enhancement training. This method is the cross result of rehabilitative, corrective exercise and

strength and conditioning training.

In order for our program to be continually effective it must constantly be changed. Again, there is no

one set of exercises that will make you a great lacrosse player. You must always find different

methods by which to challenge yourself. To accomplish this you will need to seek different activities

outside of your fitness program, such as mountain biking or swimming. Diversification in training will

be the key to your continued success.

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CONTENTS

Introduction

Chapter 1 page 10

The science behind the program

The Philosophy

Core Stabilization

Muscular Imbalances

Movement Screen

Chapter 2 page 24

The Importance of Flexibility

Static stretching

Dynamic stretching

Self Myofascial release

Chapter 3 page 36

Phase 1 Stabilizing the Foundation

Lower abdominal training

Spine stabilization

Hip extension-Lateral stabilization

Chapter 4 page 50

Phase 2 Developing Strength

Strength-endurance

Hypertrophy

Maximal strength

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Chapter 5 page 54

Phase 3 Applying Strength to Athletics

Linear speed

Explosiveness

Reactive

Agility

Chapter 6 page 62

Sports Specific Cardio

Aerobic vs. Anaerobic

Measuring Heart Rate

Interval Training

Chapter 7 page 68

Mental Aspects of the Game

Sports psychology

Motivational quotes

Chapter 9 page 82

Basic Fundamentals

Passing Ground balls

Catching Off-ball movement

Dodges Defense

Shooting Goalie

Face off Cradling

CONTENTS

Chapter 8 page 76

Sports Performance Nutrition

Rules to live by

Essential nutrients

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Lacrosse is without question one of the toughest and most physically demanding sports in the world.

Considering the athletic requirements to play and the roots of the sport it‘s easy to see why! The

game demands the athlete to accelerate, decelerate, stabilize, change direction, and re-accelerate

with speed, strength, and power all while demonstrating precision skills. Lacrosse is so diverse in

nature that simply going to the local gym and performing the typical ―body building‖ exercises isn‘t

going to cut it.

After serving in both World War I and World War II as a major and commanding officer, Conn

Smythe went on to become one of the NHL‘s most recognizable figures. Smythe was one of the

leagues most prominent coaches and later became the owner and proprietor of the Toronto Maple

Leafs. Today, a hockey division is named after him as well as the award for the M.V.P. of the

Stanley cup finals. It was customary during his time to allow box lacrosse to be played in the sum-

mers so the hockey arenas wouldn‘t sit idle.

- Conn Smythe

"If I had to go to war again, I'd bring lacrosse players."

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America’s First Team Sport

Originating with the native North American Indians, lacrosse is known to be the first team sport

played on American soil. Unfortunately, much of the games earliest history is conflicting and specu-

lative. What seems to be consistent is that the game, which name differed by tribe, was an integral

part of the native American society. It was usually played to resolve territorial conflicts and to pre-

pare young warriors for combat. The game demanded superior physical conditioning as well as ag-

gression because of its duration and violent nature. Lacrosse, as it was later called by the French,

was also a religious and spiritual experience. Occasionally, games were even played to heal the

sick as the Indians actually referred to lacrosse as the ‘‘creator‘s game‘‘ believing that divine inter-

vention decided each contest.. The games usually began with the ball being tossed into the air as

the two opposing sides converged. It was thought to be trickery in passing the ball and considered

cowardly to dodge an opponent. The rules of the game were decided in advance and most often

disallowed boundaries. Some of the earliest contests were said to consist of one thousand partici-

pants playing on a field ranging from one to fifteen miles in length. The game would often last for

days! Fortunately for us, this program is designed for the modern game played on a field one hun-

dred ten yards in length and typically decided in about an hour.

America’s Fastest Growing Sport

There is certainly no arguing with the increasing popularity of this sport. Over the last decade, la-

crosse has become the fastest growing sport in the country. According to US Lacrosse.com, youth

participation has grown over 500% since 1999 to nearly 250,000 players. At the high school level

lacrosse has grown faster than any other sport over the last ten years. Currently, there are an esti-

mated 200,000 active high school players. Over the past six years the sport has also grown faster

than any other at the NCAA level. Spreading like wild fire across the country there seems to be no

end in sight. The sport appeals to most by combining a unique blend of speed, agility, finesse and

physical hitting. Being played at a fast pace, the game provides high scoring with plenty of action.

In order to meet all of the demands of this sport, an athlete must give careful consideration to their

training process.

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The philosophy

Core Stabilization

Identifying Muscular Imbalances

Movement Screen

CHAPTER 1 THE SCIENCE BEHIND THE PROGRAM

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Bodybuilder or Athlete?

To become the Ultimate lacrosse player, choosing and diligently following

a fitness training program is the first step. But beware all programs are

not created equal! There are many programs out there that are merely

body building or general strength training routines masquerading as la-

crosse fitness programs. These programs generally focus on training spe-

cific muscles with little attention to natural movement. The goal of a body

builder is to build symmetrical muscle mass, these ''show muscles'' have

no functional benefit to an athlete and will actually slow you down predis-

posing you to injury. Strengthening in this fashion can promote maximal

strength, however without a transference to reactive or explosive strength

(application) this newly developed strength is virtually useless on the play-

ing field. Lying flat on a bench and pushing weight off your chest or doing

bicep curls that isolate one single joint movement will hardly translate to

improved performance on the lacrosse field. In fact many of the standard ―gym‖ exercises found in

most programs disrupt muscle balance and postural stability and actually inhibit your playing skills.

My programs are designed to accomplish the specific needs of a lacrosse player by improving each

aspect of performance while preventing injury through proper development of the core. As you will

discover, the hallmark of the Xtreme lacrosse training system is not only in building strength, but in

building and developing functional strength.

We don’t play the game in a fixed position, moving isolated body parts...

So why train that way?

We are not machines, nor do we move like them. Our bodies were designed to move in a freely, di-

verse manner. The glaring problem with machine exercises is that they lock us into a single plane of

motion only promoting strength in the prime movers, ignoring both the stabilizers and the energy

transferring properties of the body. If you were only to make upgrades to the engine of your car the

energy produced (horse power) would be continually improved, however at some point the in-

creased horse power would be to much for the transmission to efficiently deliver to the wheels,

therefore much of the power would be lost. Furthermore, any increase in power received by the

wheels would not be sufficiently stabilized due to inadequate shock absorbers causing sway and

overcorrected steering, once again diminishing performance. Machines that isolate specific muscles

and force us through a specific movement, do not encourage the activation of important stabilizer

muscles. These machines often create injurious movement patterns by creating overly dominant

prime movers (muscles) while at the same time creating weak and lazy stabilizers. Add to this that

not all machines fit all bodies. This can further compound the problem as it can force the body

through a range of motion that is biomechanically stressful and horribly inefficient. The objective of

any athlete should be to train in a system that fosters progression. You should strive to be as effi-

cient in your training approach as possible and never counterproductive. Xtreme lacrosse training

programs start by systematically establishing a foundation of postural stability, efficient movement,

and muscle balance then builds upon a solid foundation creating superior strength, power, and

quickness.

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Building the Complete Athlete

As a fitness professional I have been exposed to countless training programs over the years. Unfor-

tunately I have not found a single one that I would consider to be complete and appropriate for the

game of lacrosse. Developing a training program is a difficult task, to say the least. The challenge

is in the diverse nature of the game which calls upon every aspect of athleticism. Add to this the in-

dividual needs of each athlete and it is easy to see why traditional training programs of the past have

proven to be unsuccessful.

The game of lacrosse consists of dynamic movements that demand precise coordination of muscle

contraction and relaxation, postural stability, strength, balance, and body awareness. This is not to

say that we cannot perform without these elements. The body does a great job in compensating for

weakness by developing faulty movements, otherwise known as "cheat patterns". The repetition of

these cheat patterns will often first present in your inability to maintain a neutral spine (poor pos-

ture). When postural integrity is compromised, secondary or synergistic muscles are recruited to

perform functions for which they are not designed. Over time these accessory movement patterns

begin to strain the body through inefficient and labored biomechanics. Active trigger points (knots)

in the muscles and surrounding connective tissue (fascia) begin to form and the area and surround-

ing joints become painful throughout normal activities. This condition will certainly be exacerbated by

the demands of a sport. With muscular and postural imbalances reinforced over time, it is not un-

common to develop an injury caused by no specific, memorable event. At the very least, the down-

side to this compensation will result in inconsistency in play, loss of power, fatigue and muscle and/

or joint pain. As you will learn, it is nearly impossible to continually make improvements in perform-

ance without proper muscle balance and postural stability. The more efficient your body is the less

effort it will take to excel at the game.

In order for a sport specific training program to be effective, several objectives must be met. First,

the program should promote flexibility through regular practice of stretching and self massage tech-

niques. Next, the program would not only identify, but also work to correct muscle imbalances and

aberrant movement patterns. The use of periodic self movement screens has proven to be useful in

exposing present and eminent muscular imbalances. This is of critical importance because when

imbalance is present all physiological properties of the body are disrupted. Once the athlete is

deemed flexible and balanced the exercises used in a appropriate program are geared towards

function through the core of the body. Without the a fore mentioned components this is simply not

possible. Strengthening the core (pelvic region & torso) is the foundation of a successful training

program.

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In other words any program that fails to enlist all modalities of fitness in a succinct, deliberate

manner is not worth your time and effort. There are many programs available today that attempt

to address sport performance training. The majority of these programs only produce short term

results largely due to their inability to continually challenge and reeducate the body. Some suc-

ceed in combining several aspects of proper training, but the practices are generally too basic and

primitive to produce a healthy, top level athlete. Rarely is spine and pelvic stabilization and core

strength put together into a logical progression, based on the multi-directional and diverse move-

ment patterns of the body. My training programs start by systematically establishing a foundation

of postural stability, efficient movement, and muscle balance then builds the muscular strength

and endurance needed to maximize your given athletic potential.

Once postural integrity and muscle balance are acquired

the major consideration then becomes your ability to trans-

fer energy through the core of your body. This will prove to

be integral while performing dynamic movements for which

the game of lacrosse necessitates. When energy is lost

through inefficient movement, the consequence is a slower,

weaker, more injury prone player. The musculature of the

hips and torso (your ―core‖) magnify the energy produced

through the extremities. While taking a shot if you fail to

activate your core, the energy started in the plant leg will

diminish as it passes through the center of your body and

you are essentially left just swinging your arms. When the

core is activated efficiently, a systematic chain of coordi-

nated muscle firing occurs for strong, efficient, stabilized

rotation which result‘s in a faster, more accurate and repro-

ducible shot.

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Core Stabilization

Athleticism is predicated on good movement and muscular efficiency. In order to insure these attrib-

utes it is critical that we establish a solid foundation. This foundation starts with stability from the

inside – out.

To establish stability we must first start by learning how to maintain a NEUTRAL spine. Neutral does

not mean straight. It means allowing the natural curves of the spine to be present. This creates

good posture and allows the spine to function properly and movement to occur in a stress-free man-

ner.

Once we can maintain neutral spine we must next insure stability through the pelvis. Pelvic stability

is the foundation for efficient movement of the legs and spine and allows the weight of the upper

body to be evenly distributed to the legs. Because the pelvis basically controls movement and the

distribution of force throughout the kinetic chain, pelvic instability predisposes the athlete to an in-

creased chance of injuries, particularly of the back and lower extremities. Furthermore, it is virtually

impossible to develop optimal quickness, speed or agility without a stable pelvis.

So, how does one stabilize the pelvis? Through core-strengthening exercises that engage the lower

abdominal wall, the oblique's, gluteals and hip musculature.

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*Agonist: Muscle that is directly responsible for causing the movement; also known as prime

mover or mover.

*Antagonist: The muscle that opposes the agonist and is therefore stretched during joint move-

ment.

* Synergist: Muscle that assist performing, the same movement as the agonists. . Synergists

are sometimes referred to as "neutralizers" because they help cancel out, or neutralize, extra

motion and insure fluid movement..

*Kinetic Chain: All the body parts used to

achieve a particular movement.

Identifying Muscle imbalance

Another key to efficient movement and peak performance is creating and maintaining muscle bal-

ance. That is, a proper working relationship between muscle agonists (muscles that do the move-

ment), antagonists (muscles that oppose the movement) and synergists (muscles that help with a

movement). Muscle imbalances often result from activities in which there is persistent use or over use

of certain muscles without adequate activation (or exercise) of their functional antagonists.

Example: In performing a biceps curl as the biceps (the agonist) is contracting, the triceps' on the back

of your arm (antagonist) would have to relax in order for movement to occur at the elbow. The relaxa-

tion of the antagonist, in this example the triceps, is accomplished through the neuromuscular phe-

nomenon known as reciprocal inhibition. In simple terms this means when one muscle contracts its

opposing muscle must relax. If your focus was only in doing bicep curls without any exercise per-

formed for the triceps, the bicep would become too tight (dominant) while the triceps would become

over stretched and weak.

Muscle imbalances have a profound effect on the nervous system‘s ability to effectively communicate

with the muscles of the body. Short, tight muscles display a lower activation threshold, which means

they will fire at times when they should be less active or inactive. The constant over-activation of

these dominant muscles leads to deeper imbalances by causing their opposing muscles to become

chronically inhibited. When these inhibited muscles loose their ability to properly perform their syner-

gist muscles or helper muscles try to take up the slack. This is known as synergistic dominance. In

the case of synergistic dominance you have smaller muscles trying to do the job of a larger muscles.

This places the athlete at a much higher risk of tight overworked muscles and injury.

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Tight

Weak

Over stressed

Over stressed

Weak

A common imbalance we often see in athletes is that of overly

tight hip flexors. With tight hip flexors reciprocal inhibition

causes an inhibition of their antagonists the gluteals. This

causes the gluteals the lose their ability to stabilize the pelvis

and effectively perform their function as the bodies primary

hip extensors. The result is a forward tilt of the pelvis (from

the hip flexors over-powering the glutes) which shortens, and

overloads the spinal extensor muscles (low back muscles).

This also forces the hamstrings which are secondary

(synergistic) hip extensors to work harder during hip exten-

sion (ie running and jumping). These increased forces placed

on the back and hamstring cause them to become overworked,

over tight and more susceptible to injury.

Common Muscle Imbalances of the Lower Body

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Common Muscle Imbalances of the Upper Body

In the upper body, common imbalances we see are

typically accompanied by a slouched posture. Here

we see rounded shoulders and a forward head caused

by short, tight and dominant pectorals, neck exten-

sors, upper trapezius, and shoulder internal rotators.

The weak and inhibited muscles we see here include

muscles of the upper back, shoulder internal rotators

and neck flexors. This leads to faulty scapular

(shoulder blade) mechanics and creates constant

strain on the ligaments and tendons of the shoulder

and neck.

This imbalance is exacerbated by the typical work-

outs commonly seen in your local gym where exer-

cises like the bench press, overhead presses and chest

flyes predominate.

To reverse this condition, we must stretch the tight

muscles (pectorals, upper trapezius, and shoulder),

while strengthening the scapular stabilizers (upper

back muscles). Until ideal posture is restored push-

ing movements should be limited.

The ‘average’ head weighs 16-22 lbs. when in line.

For every inch the head is forward of the plumb line it’s weight

doubles….that's a lot of strain on the shoulders.

In the ideal posture the red plumb line

should run through the ear, shoulder,

hip, just behind the knee cap and

through the ankle.

Tight Weak

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Functional Movement Screens

Before beginning a training program it is important to first complete a self movement screen.

With the objective of an effective program being optimal stability, movement and function,

You will first need to establish a baseline in order to identify which are your areas of focus.

By performing some simple yet reliable self tests you can asses your current level of active

muscular flexibility, strength, balance and stability. These tests are accurate and reproducible

to allow you to continually re-asses your progress throughout your exercise progression. The

following tests are designed using movements that will identify deficiencies in your current

movement patterns with a controlled and measurable approach. As you advance through this

program your flexibility, strength, and balance will improve and these tests will become easier.

The purpose of these tests is to observe faulty or irregular movement patterns that will hinder

your progress in our program as well as your performance on the field. The movement screen

isn't designed for specific isolated movements but rather focuses on how your body works in

concert. These tests may seem odd, but their validity when applied on an individual basis is

sound, accurate and applicable to the sport of lacrosse.

After performing the tests many of you will see and feel the dysfunction and imbalances in

your body. I hope that an appreciation for how muscle imbalances effect how you move be-

comes apparent. All the information presented on stretches, self massage techniques, and

exercises in this book are designed to correct what is wrong and prepare you for more inten-

sive training .

*These tests were created to screen for faulty movement patterns and lack of range of

motion. They are not intended to diagnose any conditions. If you have pain or injury

please consult a health care professional prior to beginning any activities.

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Assessing balance, hip, and pelvic stability

1: Tests for balance, hip, and pelvic stability

Preparation:

Face a full length mirror. Toes straight, wear shorts to observe the knees, ankle and thigh.

Test:

Slowly shift your weight to one leg and balance for 5 seconds, repeat on opposite side.

Observe for:

Foot movement, it should remain still, it should not flatten or roll to the outside.

Knee: the knee cap should not turn in or out, the thigh (femur) should not turn in or

out.

Hip: the hip and pelvis should remain still, you should not have to lean your torso to-

ward the leg you are standing on.

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Assessing full body functional movement, active flexibility and strength

Preparation:

Stand facing a full mirror, feet shoulder width apart, toes straight. Hold a broom stick overhead

with elbows locked.

Movement:

Perform a squat, just like sitting down in a chair. Avoid letting the heels come up off the floor,

keep your elbows locked.

Observe for:

Knees: They should have remained straight ahead, no rolling in or out.

Feet: They should have stayed straight and level.

Pelvis: Should not have twisted to either side.

Torso: Should have had only a slight lean forward, with a small arch in the lower back.

Head: upright.

Arms: elbows remained locked.

Knees cross midline = weak

glutes and lateral hip, tight IT

Band, possibly tight adduc-

tors, does the foot also turn

in?

Feet flatten or turn in = tight

calves, could be effected by

the hip, heels should be

FLAT.

Torque on a linear movement

is bad, your pelvis should not

have shifted from midline =

glutes/lumbar.

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Assesses ―core‖ strength with a focus on the abdominal component

Preparation:

:Laying on your back, place your hands underneath your lower back. Raise both of your legs straight

up toward the ceiling.

Movement:

Press your lower back into your hands and slowly begin to lower your legs, with the knees locked, toward the floor. Try to keep your back flat and pressed into your hands. The closer you can get your legs to the floor while keeping your back flat and the rest of your body relaxed the

better.

Observe for:

Ability to keep your lower back flat.

Were you able to breathe or did you have to hold your breath?

Did your neck and shoulders tighten?

Did you ‗crunch‘ to try and compensate?

Are your hamstrings flexible enough to perform this test?

If you can not to raise your legs to 90’ with

the knee locked = hamstrings are way too

tight.

You should not have used your arms, neck,

chest or jaw to try and fire your ab’s, that

would be cheating.

You’re lower back should have stayed flat as

you lowered your legs.

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Assesses ―core‖ strength with a focus on the spinal component

Preparation:

On the floor on your hands and knees. Make sure your hands are underneath your shoulders

and your knees are under your hips. If you have a broom stick place it on your back.

Movement:

Very slowly lift the opposite hand and knee just off the floor and hold for 5 seconds. Repeat on

the opposite sides. Keep the stick in contact with the head-middle back-lower back only.

Observe for:

Torso and body movement, you should remain still with no instability.

Did you drop your head to the floor?

Was it easy to lift opposite sides of your body at the same time?

Try to lift the same side arm and leg (advanced).

Excessive movement while trying to

hold still = postural inefficiency and

poor neuromuscular control.

Inability to maintain contact with all 3

points on the stick = poor spinal con-

trol.

Difficulty in raising the leg without

kicking the hip back = lumbar insta-

bility (cheat pattern).

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Static Stretching

Dynamic Stretching

Self Myofasial Release (SMR)

CHAPTER 2 THE IMPORTANCE OF FLEXIBILITY

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The Importance of Flexibility

In this chapter we have included examples of stretches and their proper execution for your refer-

ence. As part of my typical training practice I will prescribe specific stretches with your workouts,

however I recommend stretching every part of your body on a regular basis. Because every person

will have different requirements, you should use the stretches presented as needed.

Limitations in flexibility and range of motion have important performance implications that effect

your ability to play. Flexibility is defined as the degree to which a joint moves throughout a normal,

pain free range of motion. Lacrosse consists of numerous multi-joint movements. It is critical that

musculoskeletal function be maximally efficient. Limited joint mobility leads to inefficient, irregular

movement patterns making you slower, weaker and less agile. When range of motion (ROM) is re-

duced or compromised the end result is joint pain, poor posture and often injury. Limited flexibility

can be caused by, but not limited to, several factors including muscle soreness, poor posture, soft

tissue (fascial) adhesions, or simply a lack of proper, consistent stretching. Let‘s discuss the two

most common types of stretching, static and dynamic.

Static stretching is a passive method accomplished by

slowly moving into a stretched position. This stretch should

be held to a point of minor discomfort. Static stretching is

most effective post exercise when the muscles are warmed

up and pliable. Statically stretching cold muscles does not

effectively stretch the middle of the muscle (the bulky, belly

part of the muscle), and tends to pull on the connective tis-

sue of the joint. All static stretching is always performed

with strict attention to posture and proper body alignment.

Properly applied stretching will be uncomfortable, but is

never allowed to be painful. In order to achieve an increase

in joint range of motion and flexibility stretches need to be

held for a minimum of 30-60 seconds. Longer is better in

this case, to give you body ample time to relax and open

gently into a stretch.

Sliding Filament Theory— Describes the events that occur between the muscle

proteins (actin, myosin) during muscle contraction and relaxation. When a nerve

impulse is received the cross bridges of myosin will pull the actin filaments toward

the center of the cell to create tension. If a muscle is either too tight or too loose,

less motor neurons are recruited thus effecting the contractile capabilities of the

muscle.

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Dynamic stretching entails functional based exercises that

more closely mimic sport specific movements promoting in-

creased flexibility as well as balance and coordination. These

are body weight only exercises which emphasize flexibility

rather than strength and muscle endurance. Dynamic flexibil-

ity programs are most beneficial to the athlete when designed

in accordance to the movements to be performed on the field.

They are best done as a warm up to precede rigorous exer-

cise or play. Properly warming up muscles limits stress and

unnecessary strain of the joints, thus reducing the risk of in-

jury.

When we say flexibility, we do not mean get as ―loose‖ as you can. Flexibility is a good thing,

however, hyper-mobility can lead to damage both in your spine and joint‘s. Hyper-mobility is

when a joint is able to move beyond the ‗normal‘ ROM (range of motion). This is detrimental not

only to performance but also from a general health perspective. When a Joint is ‗hyper-mobile‘

the capsule that surrounds it does a poor job of keeping the joint contained. Add to this muscles

that are too loose and your poor joints do not have a chance. We can not make a joint any

stronger, but we can increase it‘s stability through proper exercise while making sure the muscles

that surround and help support the joint are strong enough while at the same time loose enough

to give the joint freedom to move. Flexibility without the ability to stabilize the joints and control

movement can lead to irregular contraction patterns and an overstressed musculoskeletal sys-

tem creating the perfect climate for injury. Our flexibility programs will increase overall range of

motion which will help bring the body into a normal posture allowing for a more efficient muscle

contraction and better joint health.

Flexible Hyper-mobile

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When to use Dynamic and Static Stretches

As we discussed there is a difference between static and dynamic stretching. Prior to a game

or practice performing ‗active‘ stretches is much more functional and directly geared toward La-

crosse, or any sport for that matter. Dynamic stretching is the form of stretching that uses

movement along with muscle tension in order to gain greater range of motion. Stretching in

this manner more closely represents the actions to be performed on the field. Dynamic stretch-

ing serves as a perfect warm up to both exercise and play.

Ballistic stretching is another form of stretching that is often confused with dynamic. Ballistic

uses a short range of motion with jerky or bouncing movements at peak muscle contraction.

Research clearly shows that rapid jerky movements at a muscles extreme range can cause ex-

cessive shear on both the muscle and joint. The most common example of this that I have wit-

nessed is when an athlete bends at the waist to stretch the hamstrings. Bouncing in short

range from this position repeatedly tapping the toes is not recommended.

Before beginning a dynamic stretching regimen you should be aware of both posture and

breathing in order to maximize the stretch effect. Posture is always a consideration, especially

when movement is required. Maintain a neutral spine, the chest should remain high with shoul-

ders back, and keep the hips square. Breathing properly will reduce voluntary muscle tension.

Exhale when the targeted muscles contract and inhale when they extend.

When going through your dynamic field stretches keep in mind that form and technique are

paramount. Do not ‗just do‘ the movements, start with less forceful and slower movements and

progress into full range and full force patterns. As we stated above, always keep your back

rigid, the goal is to take the muscle-tendon-joint through a full range of motion coupled with a

full stretch and relax cycle (1 rep).

28

Dynamic Stretching Glute Kicks

Preparation:

Stand upright with 10-15 yards in front of you.

Movement:

Kick heel towards glutes (butt). Alternate legs while walking.

Tips:

Remain upright, shoulders back,

chest high.

Brace abdominals.

29

Dynamic Stretching Hip Adductors

Preparation:

Stand upright with 10-15 yards to your side.

Movement:

Step to the side bending that knee to a squatted position, keep

the opposite leg straight while feeling a stretch on the straight

leg.

Push up and step in the same a direction for 15 yards.

Tips:

Make sure the knee doesn't extend over the toes. Push through

heel using hip and glutes to return to start.

30

Preparation:

Stand upright with 10-15 yards of area in front of you.

Movement:

Take a large step forward landing heel first. Bend the back knee until it is just

off the ground. Push off the front leg to stand up. Alternate legs

Tips:

Push through heel to starting position. Don‘t allow knee to extend over toes.

Dynamic Stretching Walking Lunge

31

Self Myofasial Release– Self Massage

Self massage is a very effective and necessary form of flexibility training. Practicing self mas-

sage techniques consistently and correctly, will have both dramatic and lasting effects. As

afore mentioned, soft tissue adhesions can limit range of motion and cause pain in and around

joints. Self Myofascial Release (SMR) through the use of a foam roller or tennis ball, focuses

on the treatment of what is known as the body‘s fascia system. Fascia is a thin web like sheath

of connective tissue that covers and holds all organs, joints and muscles in place. The fascia

that covers muscle tissue covers every muscle and each fiber within every muscle. When mus-

cle fibers become injured or chronically shortened (or strained) due to postural abnormalities or

trauma, fascia adhesions and trigger points often develop, restricting the function of the muscle

itself and surrounding soft tissue. Trigger points can be compared to having a tangle or knot in

your hair. The knot would prevent your hair from being stretched or straightened to its normal

length. Furthermore, in trying to do so would cause pain. The pain caused would not necessar-

ily be where the knot is but rather at the scalp which would be the affected hairs insertion point.

The same holds true regarding the soft tissues of your body. Often a knot or facial adhesion

will refer pain to a nearby area such as the knee or shoulder, or within a joint. With the use of

the foam roll, you can break up these adhesions as well as stimulate the muscles to relax al-

lowing increased elongation of the soft tissue or decreasing the amount of scar tissue. SMR

can be performed prior to static stretching and exercise. Using SMR and other flexibility meth-

ods discussed, increased mobility and performance will be realized with diligent practice.

Self massage techniques can be painful over some areas of the body, especially the outer thigh

(IT band) and lat‘s. Always use caution to not apply too much pressure and avoid direct pres-

sure over joints and bony prominences. This technique should allow you to identify and ad-

dress areas of the body that cause discomfort and limit performance. Focus on controlled

breathing and allow the trigger points to slowly release before moving on to the next point. This

process takes time so be patient. Performing a self massage routine prior to a workout is a

great way to loosen up the muscles and get them prepared to work.

32

The following are common areas of trigger point development that can cause

referred pain, stiffness, or decreased range of movement in a joint or muscle.

Area with Trigger Point Common Referred Pain Pattern

Upper Back / Trapezius Neck Pain or Stiffness, Upper Back Pain

Shoulder Pain, and Tension Headaches

Posterior Shoulder / Lats Shoulder Pain, Neck Pain and

Upper Back Pain

Hips / Gluteals Low Back Pain or Stiffness,

Hip Pain, and Knee Pain

Hamstrings Low Back pain and Knee Pain

Thighs / Hip Flexors Low Back Pain and Knee Pain

Calves Knee Pain, Heel Pain, and Foot Pain

Foot / Plantar Fascia Foot Pain and Heel Pain

Trigger points - Trigger Points are small knots in taut bands of muscle or soft tissue. Trig-

ger points restrict elasticity and can place increased pressure on the joints and even the verte-

brae. Trigger points are usually very tender to the touch and commonly cause pain (referred

pain) elsewhere along the path of the muscle or fascia.

33

Preparation:

•Place the ball against a wall.

•Place the ball toward the back of your hip and in

your gluteal muscle.

Movement:

•Find the trigger point‘s or sore spots and hold for 20

-30 seconds each, move to the next point and repeat.

•Repeat on the opposite side.

Tips:

• Move around to find the trigger points, they will be in the center of your glute and on the sides toward the

hip

•This can also be done laying on the floor.

Preparation:

•Place the ball on the floor.

•Place your calf on the ball.

Movement:

•Find the trigger point‘s or sore spots and

hold for 20 -30 seconds each, move to the

next point and repeat.

•Repeat on the opposite side.

Tips:

• Move around to find the trigger points,

work around the entire calf muscle from the

Tennis Ball Trigger Point Massage Glutes/Piriformis

Tennis Ball Trigger Point Massage Calves

34

Preparation:

•Place the ball on the wall.

•Place the side of your leg against the ball.

Movement:

•Find the trigger point‘s or sore spots and hold for

20 -30 seconds each, move to the next point and

repeat.

•Repeat on the opposite side. •Use CAUTION with this area, it is very sore and

can be quite painful, but can quickly reduce back

and knee pain.

Tips:

• Move around to find the trigger points, work

from just above the side of the knee to just below the side of the hip, you may have to roll the leg in

or out slightly to get all the trigger points.

Preparation:

•Place the ball on the floor.

•Place your bare foot on the ball.

Movement:

•Find the trigger point‘s or sore spots and hold

for 20 -30 seconds, move to the next point and

repeat.

•Repeat on the opposite side.

Tips:

• Move around to find the trigger points, work

around the entire foot from the base of your

toes to the heel.

Tennis Ball Trigger Point Massage IT Band

Tennis Ball Trigger Point Massage Arch (Plantar Fascia)

35

Preparation:

Place the ball against a wall or on the floor.

Place the ball on the hamstring (back of the

leg).

Movement:

Find the trigger point‘s or sore spots and hold for 20 -30 seconds each, move to the next

point and repeat.

Repeat on the opposite side.

Tips:

Move around to find the trigger points, work from just behind the knee to just below your

buttocks.

Preparation:

•Place the ball against a wall or on the floor.

Place the ball on the front of your leg.

Movement:

• Find the trigger point‘s or sore spots and hold

for 20 -30 seconds each, move to the next point

and repeat.

•Repeat on the opposite side.

Tips:

• Move around to find the trigger points, work

from just above the knee to just below the front of

your hip.

Tennis Ball Trigger Point Massage Hamstrings

Tennis Ball Trigger Point / Massage Hip Flexors /Quads

36

CHAPTER 3 STABILIZING THE FOUNDATION

Lower Abdominal Training

Spine Stabilization

Lateral Hip Stabilization

Phase 1 Training

37

Building a Foundation

The term ''core'' training has become one of the most widely misused and misunderstood concepts

in the fitness world today. It is thought by many that the rectus abdominus ( the six pack muscle) is

the core of the body. An abdominal routine that trains your abs utilizing supine exercises such as;

crunches, sit-ups and leg raises does not completely train your core. I don't know of any great la-

crosse players who spend the majority of the game on their back!. Remember, the strength and sta-

bility you develop in a lying position will not transfer into the standing position in which the game is

played. Core training succeeds when strength, flexibility, coordination, and power are funneled

through the most powerful components of the body-the hips and torso, and this can not be accom-

plished sitting or lying down. The core of the body consists of all the abdominals, as well as the

musculature of the hips, pelvis and spine. The ability to maintain a stable neutral spine during

movement is a clear indication of a strong core. If these areas are strong then the body has a stable

foundation from which to drive. Therefore, stability (ability to control force) is the precursor to

strength (ability to produce force). The first step to building a strong base will be the development of

the abdominals, and gluteals.

The exercises prescribed in this program begin with these core muscles. The musculature of the

abdominal-pelvic region will always be the prime regard in your strength and conditioning regi-

men. The initial exercises boost muscle endurance while establishing coordinated muscle firing

among hip flexors and extensors, hip abductors and adductors, and spinal flexors, extensors and

rotators. Once these muscles are re-educated and coordinated muscle firing is established stability

will be achieved.

Later in your program, you should further enhance stability (balance) through proprioceptive training.

The body achieves balance through 3 systems vision vestibular(inner-ear), and proprioception. Pro-

prioceptors are nerve receptors which give the body a sense of awareness in space. In other words,

you are able to touch your finger to your nose with your eyes shut, by proprioception. By utilizing

exercises in an unstable environment, the proprioceptive system of the body is challenged. The

sport of lacrosse often calls upon the player to perform while off balance. Being able to maintain

your skills in any given conditions will undoubtedly give you an edge over your opponent. Enhanc-

ing your proprioceptive abilities will not only give you a greater sense of balance, but will also allow

for greater body awareness in changing field dynamics. This can help prevent injuries such as ankle

sprains and hamstring strains. When the core is strong and a position of neutral spine is consistent

and sufficiently strengthened you can then work to build optimal strength and power. Beginning

with, and continually working to strengthen your base of support will insure your success as a pro-

ductive, healthy athlete.

Stability (ability to control force) is the precursor to Strength (ability to produce force).

38

Lower Abdominal Training

Control of movement is the key to reeducating the -lower abdominal wall and allowing the deep pel-

vic stabilizer muscles to fire efficiently. This progression begins with mastering the abdominal Con-

traction or ‗bracing‘. The key is isolating the muscles of the abdominal wall. Pay strict attention to

NOT allow the use of the legs, hip flexors or glutes. Typically the body will want to compensate

(a.k.a. cheat) to achieve these movements; you must be diligent to not let this happen.

In the past we were all taught to DRAW IN (pull belly button to the spine). This has been proven in-

effective at contracting all of the abdominal wall muscles. If we have a weak back and continue to

draw in the abdominals we are essentially making our ab‘s and back weaker and less efficient at

supporting your activities.

To begin to understand ―bracing‖ start by laying on your back with the knees bent and feet flat on

the floor, place your hands behind your head. Take a breath in and while slowly exhaling begin to

push your belly button down toward your hips. Imagine flexing your bicep, this is the same pattern

as flexing your abs. Another way to perform the contraction is to imagine pushing your obliques

(love handles) out. The contraction is very slow to develop and never forceful so the legs do not

help. Continue the contraction until the lower back is in slight contact with the floor and you can

breathe while not straining or feeling tension in the neck, chest, shoulders or legs. For most people

this is not easy.

Bracing the lower abdominals will become second nature if you continue to focus and build endur-

ance in these muscles from the start of your program. Without bracing the lower abdominals you will

never be able to perform functionally strong movements. Considering injury prevention, the lower

abdominal brace has proven to be a very effective lumbar stabilizer, most athletes will compress the

lumbar spine (lower back) by arching their back in order to stabilize a movement. You must always

act to relieve the skeletal system by using the musculature of your body to stabilize.

39

The Plank

The plank is an excellent exercise for learning and applying the abdominal brace. It allows us to

build the ‗pelvic girdle‘ and tie together the abs, oblique's, spine and gluteal muscles. The plank is a

relatively simple exercise as long as you remember a few key points. You must remain in a position

of neutral spine. Head position is a very important indication, as there is a tendency to drop the

head in this exercise. Keep it tucked by retracting the chin.

The key to this progression is the glutes. They must remain contracted for the duration of the exer-

cise. Once you are up, pinch/squeeze the glutes together. When you can no longer hold the gluteal

contraction and or you are holding your breath STOP and rest. Don‘t rush this progression, take

time to perfect each level prior to advancing to the next.

If you feel stress in your lower back, chances are your glutes are not engaged and your abdominals

are no longer braced. Continued stress felt in the lower back means supporting musculature is ei-

ther too fatigued or not conditioned enough to maintain proper support. At this point the exercise

must be stopped.

The plank will be an important part of your foundation building process. Using various plank pro-

gressions allows us to thoroughly challenge your core with a measurable step by step approach.

Once you have built a solid foundation, the use of the plank exercise should continually be imple-

mented in your training program. Advanced levels of this exercise will continue to develop strength

throughout the core while the earlier stages of the plank will always serve as a baseline and aid in

building endurance in your ‗core‘.

Prone Lateral

40

Lateral Plank Progression

Preparation:

Position yourself on your side. The foot and elbow (frontal plane).

Maintain a ridged body alignment with proper head position.

Movement:

Brace your abdominals and maintain spinal alignment.

Raise your torso up off the floor stabilize and slowly abduct the hip 3-6 inches, pause and return to the starting position, repeat. continue on the op-posite side.

Tips:

Keep the glute muscles engaged throughout the exercise.

Do not raise the leg quickly, keep the heel turned up to maintain proper

femoral alignment.

Progression:

Perform with arm abduction (raise).

Perform with hip abduction. (pictured)

Hip Abduction

41

Spine Stabilization

The ―DOG‖ exercise progression is an effective means to achieving stabilization, coordination

and strength of the spine. The key to this type of exercise is learning and then maintaining NEU-

TRAL spine. Remember, neutral does not mean straight, it means allowing the natural curves to

be present. This is imperative to allow the spine to function properly and movement to occur in a

stress free manner. A rod or lacrosse shaft placed on the spine is an excellent cue for one to

feel the proper spinal positions and make necessary corrections.

The movements are very small but holding for a set duration allows the body to effectively learn

how to function properly. The rod should have contact with the back of the head, middle back

and the middle of the pelvis. Neutral lumbar and cervical curves must be maintained.

Pay careful attention to not alter head position, keep the chin tucked and the eyes fixed on a set

point on the floor. As you fatigue, notice what the middle back does, it will either arch or

drop. Let the rod give you the feedback you need to keep the spine in proper alignment.

If the rod rolls off the spine remember to focus on a slow and controlled movement, do not allow

the spine to move or shift, keep the abdominal wall contracted and remember to breathe.

Occasionally the beginning levels of this exercise can cause some fatigue in the neck. This ex-

ercise progression causes the neck muscles to fire in a way that they are not used to. As they

get stronger the fatigue will subside and you will end up with a much stronger neck and back.

42

Spine Stabilization Dog Progression

Preparation:

Position your body on all fours.

Movement:

Brace your abdominals & retract the cervical spine. (Neutral spine position).

Slowly raise your hand and opposite leg off the floor bringing the elbow and oppo-

site knee together under your body, press them elbow to the knee and hold for 5

seconds.

Slowly transition to full extension and hold for 5 seconds.

Return to the start position and alternate sides.

Tips:

This is an excellent exercise for firing the obliques, transverse abdominus and the

QL‘s.

Allow your body to move slightly as you come under, but pay strict attention to the

extended position.

Progression:

Lengthen hold time.

43

Stabilization on the Stability Ball

The stability ball is an excellent tool in advancing spine stabilization, scapular / shoulder stabili-

zation and core development. Now that you now know how to position yourself and maintain

proper spinal alignment, we can add this new dimension of complexity to your routine. The ac-

tions of the ball will force you to use strict form while slowly countering the unstable movements

beneath you. Just like the dog, strict attention to proper form is paramount. Avoid using mo-

mentum at all costs. The more the ball moves in relation to your exercises the slower and more

controlled you need to be. The ball will give you constant feedback on your form, if the ball is

moving then you need to increase postural control and probably need to slow down. Take the

time at this point to identify which muscles aren‘t firing or doing their job.

Make sure that your head position stays constant, keep focused on a set point on the floor

while maintaining a chin tuck. With the ball exercises each exercise may take a while to learn.

Be patient until you can safely progress to the next level.

44

Spine Stabilization Stability Ball Progression

Preparation:

Position yourself lying face down on the ball.

Maintain a neutral spine.

Movement:

Brace your abdominals, and retract the cervical spine.

Keeping your elbows and knees locked, slowly extend your opposite arm and leg

until they are parallel to the floor. (Hold 3-5 seconds).

Repeat on the opposite side.

Tips:

Do not rotate during movement. If the ball is moving you need to exert greater con-

trol.

Make sure to squeeze the glute at the top of the movement.

Progression:

Push arm, leg or both away from the center line of body.

45

Hip Extension and Lateral Stabilization

I have already discussed the implications of weak glutes in terms hip extension. To refresh your

memory... When the glutes don‘t function properly the hamstrings and the lower back get over

worked, performance is hindered and injury occurs. Another common area of weakness that I

haven't talked about yet are the muscles of the lateral stabilization system, namely the hip abduc-

tors / lateral glutes. These are the muscles that move the legs away from the center of the body.

The hip abductors along with their opposing muscles, the adductors (muscles that move the legs to-

ward the center of the body) work to stabilize the pelvis. Weakness and inefficiency in these mus-

cles hinders proper weight shifting with lateral change of direction and places the lower back (i.e.

quadratus lumborum) at a much higher risk of strain. Many lower back and spine stabilization pro-

grams fail to identify and strengthen these hip and pelvic muscles. Without proper lateral support in

the pelvis, the spine and supporting muscles will continue to be over worked and pre-disposed for

muscular and ligamentous strain. When performing these exercises you may feel a burn in the hip

and the glutes. These are typically weak muscles and will fatigue quickly. Pay very close attention

to how your body will try and cheat through the rest of the exercise. Discomfort in the lower back or

the front of the thigh usually means you are compensating. Remember, to properly train and stabi-

lize the hips requires endurance, so control and repetition is key.

Developing lateral hip stabilization and strength will be evident in your ability to change direction.

When the hips and glutes are strong your ability to change direction will be fluent, balanced, quick

and powerful. Being able to perform dodges‘ with precision is critical to an offensive player in order

to play top level lacrosse. As a defensemen you will need to counter all movements of your oppo-

nent. Losing your balance, even for an instant, will cause you to lose a step. Against a formidable

opponent a step is all that is needed to score. Common indications of weak hips and glutes often

present in excessive internal rotation of the femur (knees turn in) as well as lower back pain.

Correct– Knees in line Wrong– Knees turned in

46

Lateral Stabilization Side Lying Hip Abduction

Preparation:

Lie on your side in a neutral position.

Movement:

Brace your abdominals, slowly raise your top leg about 4 -6 inches.

Hold for adequate (tempo) time and return to the start position.

Repeat

Tips:

Pay close attention to the femur. It should remain straight.

Full recruitment and isolation of the hip require that no rotation of the leg is per-

formed during the movement.

Progression:

Increase resistance (cuff weight or tube) or hold time.

47

Hip Extension The Bridge

Preparation:

Lay in the supine position with your hands placed at your side.

Movement:

Brace your abdominals, push off your heels into the bridge position.

Imagine squeezing a roll of quarters between your cheeks for 2-3 seconds, relax.

Slowly return to the start position and repeat.

Tips:

Be sure that your feet remain flat and your glute muscles are engaged throughout

the movement.

Do not arch the back at the top of the lift.

Progression:

Perform with leg extension.

Lay on an unstable surface. (Balance disc etc.)

48

Hip Extension / Lateral Stabilization Lateral Tube Walks

Preparation:

Stand with the feet neutral and the pelvis straight ahead. Have slight tension on

the band.

Movement:

Brace your abdominals slowly step about 4 -6 inches apart.

Hold for adequate (tempo) time.

Step through with the trail leg, maintain slight tension on the band. Go to fatigue

and reverse directions.

Tips:

Pay close attention to the leg. It should remain straight. Full recruitment and isola-

tion of the Hip and glutes require that no foot internal or external rotations are per-

formed during the movement.

(Keep your toes straight! )

Progression:

Increase resistance or distance.

49

Hip Extension / Lateral Stabilization Lunge*

Preparation:

Stand with your feet slightly wider than shoulder width apart.

Place your hands on your hips.

Action:

Brace your abdominals and to assure spinal stabilization.

Take a step forward, lower into the lunge position.

Return to the start position and repeat.

Tips:

Your knee should never move forward past your toes. (front leg)

Do not lean your upper body forward during your decent and avoid allowing the

knee to contact the floor.

* As your program progresses the Lunge is utilized as excellent strength and

power exercise. It is listed here in the stabilization section because mastery of

the basic movement is imperative.

50

CHAPTER 4 DEVELOPING STRENGTH

Strength Endurance

Hypertrophy

Maximal Strength

Phase 2 Training

51

Developing Strength

Progressing from your stabilization training I‘ll now move

into the development of strength. This phase of training

is designed to place stress on the body through added

resistance. Strength training is more intensive than sta-

bilization exercise so the need for proper rest and recov-

ery should now be a substantial consideration. During

this phase we must be aware of overtraining, especially

pre and in season. The symptoms of Over Training can

include, rapid heart rate, insomnia, and loss of appetite.

This physiological state of exhaustion can set you back

weeks in your training program. Sleeping 7-8 hours

each night, properly fueling your body, and therapeutic

massage / bodywork, will prove to be crucial in your

continued success. Be aware of your bodies signals as

your compliance to such will keep you on track in your

quest for greatness.

You will notice in this program that ‗traditional‘ machine

driven exercises are not emphasized. To be an athlete

you must train like an athlete, that does not include what

is most likely in your current routine. The examples of

the exercises we present are not normal, they should

be, but are not. The following sections will teach you

how to use your strength and power to move quicker,

burn fat more efficiently and maintain lean mass. Size

does not matter, how quickly and efficiently you are able

to transfer power to a movement, time after time will en-

able you to become a monster both on and off the field.

Building muscle takes time, anyone who tells you other-

wise is selling you something. Invest your time in supe-

rior, whole food nutrition and proper exercise and you

will build that healthy lean mass you desire.

52

Strength-endurance (aka. Circuit training) de-

velopment will give you the ability to produce

high levels of force for prolonged periods of

time. This form of training utilizes moderate to

high repetition ranges (8-15) with minimal or no

rest in between sets. An example of what we

will be using is super-sets. Super-sets are

performed by using opposing muscle groups

and actions. While one muscle is working the

opposing or antagonist is at rest. By following

this training principle you are able to continue

from one exercise to the next with limited rest

intervals thus promoting greater muscular en-

durance.

Hypertrophy is a by-product of resistance training that causes an enlargement in the

diameter of skeletal muscle fibers. Hypertrophy is most commonly exploited by body-

builders. During this phase of training we will use heavier external loads within a lower

repetition range (6-10). Adding muscle mass increases metabolic demand usually re-

sulting in a lower overall body fat percentage. The larger the muscle fiber, the greater

the potential to produce force making Hypertrophic Training a vital proponent of maxi-

mal strength. That is not to say we are working for size, our goal with hypertrophy train-

ing is simply to enable your body to continue a gain and maintain strength cycle.

53

Maximal Strength

The maximum force a muscle can produce in a single effort is considered maximal strength.

Maximal strength is dependent on the ability to recruit as many of the muscles motor units as

quickly as possible, while other muscles (synergists) fire to stabilize the joint. Your stabilization

training progression enhanced your neuromuscular system to better recruit motor units, while

also encouraging the nervous system to fire the appropriate stabilizers. Without this precursor,

maximal training will be largely ineffective as well as potentially injurious. Maximal strength train-

ing succeeds with a lowered overall volume of exercises while utilizing a low repetition range (3-

5) and increasing rest intervals. This form of training has a tendency to produce muscle sore-

ness a condition known as delayed onset muscle soreness (DOMS). Be sure to allow your body

adequate time to recover before your training program is resumed.

54

CHAPTER 5 APPLYING STRENGTH TO ATHLETICS

Phase 3 Training

Linear Speed

Explosiveness

Reactive

Agility

55

Applying Strength to Athletics

Once your foundation has been established and the necessary strength has been developed you

can then work to add power to your now solid base. The principles and exercises presented in this

section will enable you to add dynamic movement to your newly stabilized base of support. Not only

will you become stronger, but your body will learn to stabilize itself against external resistance and

throughout the dynamic movements the game requires. With this new strength and ability to dy-

namically stabilize the body, more power can be generated with less effort. The result is a faster,

stronger, more agile lacrosse player. Each principle in this section will be represented by examples

of training exercises. Remember that you must first adhere to and master all of the training aspects

presented earlier, before attempting the more advanced exercise examples in this program. After

completing the beginning training phases you will be prepared to follow the ongoing, an ever chang-

ing fitness training program.

The need to run fast in a straight line (linear speed) is imperative for each position. Whether you are

a midfielder on a fast break, a defenseman on a clear, or an attackmen on the ride developing linear

speed is sure to improve your game. Running with correct form will make all the difference. First

you should push off from the balls of your feet allowing for heel strike with each step. Next, running

tall with the core engaged (Braced) will make your movements efficient and strong. Olympic sprint-

ers pump their arms in order to engage their core and to counterbalance the action of the legs. The

same can be accomplished through the stick cradle. The final consideration of speed is stride

length. The goal should be to increase your stride length to a point that feels comfortable and natu-

ral. During the course of the sprint you will maximize power and force output while continually accel-

erating.

Eccentric: When resistance is

greater than force and the muscle

lengthens.

Concentric: When force is sufficient to

overcome resistance and the muscle

shortens.

56

Adeptness in quickly accelerating from a steady pace is termed explosiveness. Lacrosse is a sport of

changing speeds. Running at one speed in a rhythmic fashion begs a defender to take the ball away

from you. Being able to explode into a dodge or a change of direction makes you a threat at any posi-

tion. One of the best training schemes used to enhance explosiveness is plyometrics. Plyometrics can

be performed for both the upper and lower body by performing exercises based on the elastic properties

of muscle. This approach calls upon the rapid stretch reflex of a muscle beginning with a quick eccentric

movement followed by a forceful concentric muscle action. Plyometrics should only be performed by

well conditioned athletes paying close attention to form and technique, the injury risk is great if you have

not followed the stabilization progression.

PLYOMETRIC BOX JUMP

PLYOMETRIC PUSH UP WITH MEDICINE BALL PASS

57

The need to react quickly to an external stimulus can be paramount on the lacrosse field. The best

goalies in the game don't guess where the ball is going, they react to it. The same is true for defend-

ers who quickly adjust their direction according to sudden offensive movements. As you have no-

ticed a lacrosse ball doesn't always bounce true. Your ability to respond in an instant can mean the

difference between a fast-break and a missed opportunity. Sound can also be a stimulus, especially

for defensive players. Being able to respond to your goalies voice directives is imperative in working

as a cohesive unit. By using reactive training methods you will gain faster neural firing patterns giv-

ing you the ability to respond quicker and more efficiently than ever before.

Agility is the ability to start, stop, and change direction with controlled quickness. This involves ac-

celeration, deceleration coupled with stabilization. Proficiency in neuromuscular motor control is es-

sential in order to constantly regain your center of gravity while changing directions. You can have

the best stick skills in the world, but without the ability to move your skills will never be displayed. I

have know many examples of such a player. Unlike sports such as golf and bowling, athleticism

(conditioning) must be combined with skill in order to be a lacrosse player. The many constituents

of agility include dynamic flexibility, postural control, core strength, and proprioception. Each of

these components have been touched upon and each component will be systematically introduced

throughout your training program.

At this juncture, all aspects and principles have been introduced beginning with your foundation and

concluding here with applying strength to athletics. From this point forward your training should en-

compass all of these aspects systematically employed through proper periodization. After your com-

pletion of the stabilization program you will be better prepared for the rest of our training protocols.

58

Proprioception

Agility Balance

Speed / Quickness

Power

59

Phase 3 Integrated Training

Lateral Plyometric Box Jump

Single Leg Weighted Lacrosse Throw

Kneeling Medicine Ball Chop

60

Phase 3 Integration

1) Stability ball push ups will develop proprioception in the upper

body. Compress the ball while lowering and pressing. Widen stance

enough to keep hips level and static. Elevate feet or wear a weighted

vest to increase difficulty.

2) Plyometric Push ups with medicine ball pass enhance hand eye

coordination and quickness. Roll the ball to the opposite hand between

each push up. Work to increase speed, passing the ball as quickly as

possible. Be sure to maintain form, keep abdominals braced-you

should never feel discomfort in the lower back.

61

62

CHAPTER 6

SPORT SPECIFIC CARDIO

Aerobic vs. Anaerobic

Measuring Heart Rate

Interval Training

63

Aerobic vs. Anaerobic

All aspects of training should be specific to your sport including your cardiovascular training. Most

sports consist of bouts of explosive activities. Being able to continually react, recover, and maintain

your highest skill level under these conditions will require a great anaerobic threshold. Anaerobic

threshold is when the body can no longer produce enough energy for the working muscles through

oxygen intake alone. This is also the state where lactic acid begins to accumulate resulting in a burn-

ing sensation and muscle fatigue. Most athletes can remain above their anaerobic threshold for 30-60

seconds before having to slow down into a state of recovery. On the contrary, the benefit of aerobic

training prepares an athlete to achieve high endurance during long term, steady state activity. Aerobic

training for most is considered to be between 60 and 85% of maximum heart rate whereas anaerobic

threshold is usually reached beyond 90% of maximal heart rate. Although long distance running is not

the focus of our training it has many athletic related benefits, which include the development of muscle

endurance and improving your resistance to mental stress.

The key to cardio training pertaining to sports lies in the intensity by which you work. Overload is nec-

essary in order to improve your cardiovascular system. Walking, along with other low impact cardio

exercise will not sufficiently stress the body in order for a physiological response to take place. When

we work beyond our established anaerobic threshold, the body is forced to adapt increasing our capac-

ity to utilize oxygen. It is important to note that overload occurs during the exercise while adaptations

occur during recovery. Remember, you must push yourself, otherwise the training stimulus will not il-

licit a physiological response, training at a sub-maximal intensity will generate a sub-max result.

The sport of lacrosse, regardless of position, is played in explosive bursts and sprints. Training in this

manner will allow you to compete at a higher intensity level throughout the course of a game. Anaero-

bic training, usually performed in high intensity intervals is the preferred method. An example of this

type of training applied to a midfielder would be to determine the average number of shifts and time per

shift for a given game. The training stimulus is then designed to run drills mimicking the actions of the

midfielders position for the given number of shifts. By adding an external resistance, such as a

weighted vest the athlete is forced to work beyond the conditions normally experienced during a game.

Simplified, running in an alternating jog / sprint manner will promote anaerobic conditioning. It makes

sense to train as you play, intensely with frequent, short periods of rest. Without question the focus of

your cardio respiratory training should be anaerobic in nature to ensure your best performance each

game.

“ Train slow-Be slow”

-Al Vermeil, former strength coach for the Chicago Bulls

64

Determining Target Heart Rate Zone

To determine your target heart rate you must first find your predicted

Maximal Attainable Heart Rate (MAHR ) or Heart Rate Max. (HRM).

To calculate the predicted ( HRM ) subtract your age from 220.

For example if you are 40 years of age, subtract 40 from 220.

220- 40 = 180 Heart Rate Max. ( HRM )

Method 1 - Target heart rate as a percentage of Heart Rate Reserve (HRR)

Karvonen formula:

Target heart rate (THR) = ( exercise intensity x Heart Rate Range) + Resting Heart

Rate.

General guidelines for THR ( target heart rate ) using this method are 50 % HRR lower limit - 85 % HRM

higher limit.

Take your pulse to determine your Resting Heart Rate. To find your heart rate range ( HRR )Subtract your

resting heart rate from your Heart Rate Max. Multiply it by .5 to find lower limit, and multiply by .85 to find upper

limit. Then add the resting heart rate back to find the final result.

Method 2 - Using a percentage of Maximal Attainable Heart Rate:

General guidelines for THR ( target heart rate ) using this method are 60 % HRM (heart rate max.) lower limit -

90 % HRM upper limit. Multiply HRM and by .6 and .9

To further explain, we have established three phases of training based on the per-

centage of maximal heart rate to prepare you for interval training. Use the following

HR formulas to determine which phase you are working in:

65

Phase One will begin with the intensity level set at 65% of your maximum heart rate. The pur-

pose of this phase initially is to improve the bloods capability to deliver oxygen to working mus-

cles while removing waste (lactic acid). With regular cardio exercise the hearts stroke volume

will increase. Stroke volume is the amount of blood ejected from the heart per beat. This is a

good measure of a stronger heart usually indicated by a lower resting HR. Once interval train-

ing is introduced, phase one will become the recovery zone.

Phase Two will increase the intensity to 85% of your maximum heart rate. For most this is

near the anaerobic threshold. Because you are still aerobic, you are burning a significant num-

ber of calories with a high percentage coming from fat. However, training at this intensity all the

time is not recommended. In order for you to improve you must overload the body. Training at

this level too frequently doesn‘t give the body a chance to fully recover, thus an overload work-

out is impossible. If you are not 100% recovered from your last workout how can you give an

even greater effort in your next?

Phase Three will utilize peak intensity reaching 90% of maximum heart rate. This is your

peak effort as you should only maintain this intensity for 30 to 60 seconds. The goal here is to

achieve overload increasing you anaerobic threshold. This benefit can be attained by training

with this intensity once per week. More frequent peak threshold training can easily lead to

overtraining.

This example of cardio training takes a progressive approach. The objective of phase one

training is to maintain 65% of max. for 30 minutes. Depending on your beginning fitness level

the time to accomplish this will vary. Start slow and try to increase your distance with each

workout. Once phase one is in place phase two training will introduce intervals. Begin with a

10 minute warm up in phase 1, do a 1 minute interval in phase two (85%) before returning to

phase one for recovery. The number of intervals performed will again be based on your fitness

level. The final phase serves to increase your anaerobic threshold. Phase three will bring your

interval intensity to 90% of max. Remember, 30 to 60 seconds at this level is sufficient, only

train in this phase once per week.

The functional training and agility drills performed in the 6 week training program will often re-

sult in reaching your anaerobic threshold. Be aware of the intensity of each of your workouts

as working intensely too frequently will not allow for adequate recovery. Your cardio workouts

will be greatly influenced by how you feel. If your HR isn‘t dropping as fast as it normally does

in the recovery zone, this can be an early sign of overtraining. Sometimes taking a day off is

what‘s most beneficial for your body.

66

Phase 3 Agility

10 Yds

Side Shuffle

10 Yds 10 Yds

Back Carioca

Pedal

10 yds

Sprint

Equipment:

Colored Cones

Optional Stopwatch

Start/Finish

Cone

Note: Rest for 2 minutes and repeat this timed drill in the opposite direction.

67

Start/Finish

Cone

Cone 1 Cone 2

10 YDS

5 yds 5 yds

Have your athlete get down in a 3 point stance next to the start finish

cone.

At the start signal the athlete will sprint to cone 1 and touch it with his or

her hand.

The athlete will then change directions sprinting to cone 2 were he or she

will touch the cone with their hand.

The athlete will change directions again and sprint past the center con

were the clock will stop.

Equipment:

Colored Cones

Optional Stopwatch

68

CHAPTER 7 MENTAL ASPECTS OF THE GAME

Sports Psychology

Motivational Quotes

69

Sports Psychology

The topic of sports psychology is one that cannot be overlooked in your pursuit

to become the Ultimate lacrosse player. Most coaches focus solely on improving

physical skills. Without mental preparation, you may not be able to endure the

rigors of training let alone the stress of the game. Having the right attitude

throughout your athletic experience will ensure that you get the most of your

skills. There are several mental strategies we can employ. Positive affirmations,

visualization, extrinsic and intrinsic rewards are just a few tactics that will prove

to be imperative for any competitive athlete. Its surprising, in times of great ad-

versity the first thing we often tell ourselves is ― I can‘t ―. Instead of assuming a

negative stance, a positive affirmation such as ― I can, I will ― mean‘s the differ-

ence between success and failure. Perspective will always outlast fatigue, keep

telling yourself that you can do it and you will.

As a child I would spend countless hours in my backyard practicing. I would

visualize last minute game scenarios in my head, and act them out as the victor.

I can now see how relevant this was to the composure I exercised during pres-

sure situations. I can recall having the sense of having been there, done that.

Its amazing how we are able to draw from experiences created in our own mind.

Furthermore, the feeling of accomplishment and wellbeing following a tough

workout can be as satisfying as any game. This is an intrinsic reward I enjoy to

this day, competitive athlete or not. In my experience as a lacrosse player it was

unfortunate how many of my coaches chose to use punishment in order to cor-

rect mistakes. Negative tactics only produce fear, and fear has no place in your

development as an athlete. Find ways to reward yourself for all of your achieve-

ments along the way. Using extrinsic rewards and positive reinforcement will al-

ways produce a better result than negativity.

70

In retrospect I have come to the realization that my experi-

ences learned as an athlete have simply translated into a

metaphor for life as an adult. All the success, adversity, victo-

ries, and defeats you will face on the lacrosse field are the

same that you will encounter in day to day living throughout

your life.

Your involvement in sports must first be a personal jour-

ney. Along the way you will expose both your weaknesses

and strengths for which you will learn the need for courage and mental tough-

ness to stay the course. It is in our ability and willingness to continually chal-

lenge ourselves that we find growth and success pertaining not only to sports

but to life itself. Ask yourself, what does it take to be an elite athlete? Is it

something your born with or does it come from inner strength and courage. We

all poses the competitive nature to succeed as an athlete. It‘s a matter of identi-

fying with your desires and developing the tools necessary to stay motivated.

This chapter is intended to inspire you along the away, refer back to this sec-

tion of the book as often as needed. I have chosen quotes from successful ath-

letes and coaches who have all traveled the road to victory. The road, different

as it may be for each of us will call upon the same mental and physical devises

necessary to finish what you started. Remember, we all need a lift from time to

time. Work hard, stay positive and always finish strong.

71

GOALS

It all begins with motivation. You first have to identify with your inner desire. Having a clear, concise

goal will better allow you to determine what you are willing to do to achieve it. Losing sight of your

goals will inevitably lead to non-compliance to your training regimen. You can avoid this by regularly

taking an internal assessment of what you wish to accomplish and your level of commitment to actu-

alizing your goal. This will re-establish motive as well as insure that you stay focused throughout the

process. It is critical not to set yourself up for failure. Keep your goals realistic and be honest with

yourself. Prioritizing and setting smaller short term goals as well as long term goals is the easiest

way to stay on track. Staying motivated to train will always be a challenge, you need to constantly

be aware of the reasons you decided to embark on this journey in the first place. When your goal is

apparent you will find the determination necessary to persevere and continue forth.

PREPARATION

Woody Hayes, the former Ohio State football coach, had a great understanding of the importance of

preparation. He stated ―luck is when preparation meets opportunity‖ During your lacrosse career

opportunity will continually present it‘s self, make it a priority to be prepared for them all. The follow-

ing is a goal setting outline to assist you in becoming prepared.

1. Set specific, measurable goals.

2. Set difficult but realistic goals.

3. Set short and long term goals.

4. Set goals for practice and games.

5. Identify dates for attaining goals.

6. Identify strategies for which to accomplish goals.

7. Record goals when they are identified and accomplished.

"The will to win is important, but the will to prepare is vital".

-Joe Paterno

72

OBSTACLES

Adversity is nothing more than obstacles that stand in the way of your success. The difference be-

tween the good players and the great ones is in their ability to overcome negative situations and

move forward. You will face adversity on the field, It could be in the form of inclement weather, poor

officiating, injury, or even player mistakes. Blocking out the negative and focusing on the task at

hand will give you the greatest edge in realizing victory. Another method used in defeating an ad-

verse situation is by using positive affirmations, this is simply done by making positive statements to

yourself in the face of negativity. My least favorite word is can't, strike it from your vocabulary-you

have no use for it. Staying positive will have both intrinsic and extrinsic effects, you will be able to

remain focused and playing at your prime giving you the best opportunity to make a game changing

play. What better way to reignite your team and change their overall morale. A morale booster of-

ten times is all that is needed to change the direction of a game. Every team falls behind on the

scoreboard, the common denominator associated with the successful ones is that they never let up,

they never quit no matter what, that is how they overcome and win championships.

PERSERVERANCE

One of my favorite examples occurred during the 1996 Olympics. The US women's gymnastics

team were on the verge of a historic win in Atlanta when the unthinkable happened. Dominique Mo-

ceanu fell on both of her final events of the day. With only a small lead over the Russians, it was

critical that Kerri Strug, the final American to compete, nail her vault. In her first attempt she fell in-

juring her ankle in the process. With one chance remaining, Strug ignored her pain and stuck the

landing on one leg before collapsing to the floor in pain. Keri Strug assured the American team the

first Olympic team gold medal of the 1996 games. Tough times don't last, Tough players do.

"Adversity causes some men to break; others to break records".

-William A. Ward

―Through my illness I learned rejection. I was written off. That was the moment I

thought, okay, game on. No prisoners. Everybody’s going down’’

—Lance Armstrong

73

PERCEPTION

Many games are won and lost in the fourth quarter. Fatigue is often the culprit in defeating a player

and ultimately the team. Being well conditioned physically will help you at the end of the game, but

what happens when there is no gas left in the tank. Proper nutrition and conditioning will only take

you as far as your mind will let you go. At this stage of the game performance is 90% perception

and 10% reality. You are only as tired as you allow yourself to be. One of the most significant les-

sons learned on an athletic field is that there is always enough left in the tank. You have to keep on

digging to the end. The athletes that leave it all on the field and save nothing are the successful

ones win or lose.

CHALLENGE

One of the best methods in building inner strength is accomplished through long distance running.

The cardio benefit from distance running is not the greatest use of this training method. However,

the mental stress resulting from endurance training can be your best means in developing the men-

tal toughness you will need at later stages of a game. Pushing yourself beyond your perceived level

of fatigue may be the most challenging aspect of your training. You must be willing to push through

your perceived limits, otherwise you will fail to progress. The score at the end of the game doesn‘t

necessarily determine whether you‘re a winner or loser. You will always be considered a winner by

simply giving your best effort.

"How you respond to the challenge in the second half will determine what

you become after the game, whether you are a winner or a loser".

-Lou Holtz

74

BELIEF

During the course of your training it is important that you believe not only in the process, but in your-

self. You must learn to be a self motivator, knowing that the hard work and sacrifice will pay off in

the end. The right training approach combined with desire, determination and effort diligently ap-

plied will lead to a steady rise in your self confidence. Attaining a high level of self confidence will

propel you to a higher and higher grade of play beyond what you may have initially believed possi-

ble. You must always be confident in your abilities, if you have put the time and effort in and pre-

pared accordingly then you have no reason not to believe in yourself.

VISION

You are what you think you are. If you think that you are a great, capable lacrosse player, then you

are. Never underestimate the power of belief. Any athlete who has achieved greatness, believed

they were great long before the accomplishment. Visualization can be your best asset in developing

the confidence you will need to reach your goals. Take the time to see yourself succeeding on the

field, by practicing visualization you will ultimately enhance the mind, body experience to better pre-

pare yourself for when the actual event occurs. Don‘t mistake conceit for confidence, make sure you

remain positive and respectful to both your teammates and opponents. Boasting and bragging

doesn‘t make you confident, and will often bring negative views upon you.

Believe that you can do anything, you’ll be amazed at the result!

"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself".

-Muhammad Ali

75

TEAM

Aside from your individual quest to better yourself, the team dynamic is an absolute consideration of

any successful team. Lacrosse is without question a team sport. Cohesiveness is one of the most

important characteristics of a team. This can be defined as the tendency for a group to stick to-

gether and remain united in pursuit of its goals and objectives. Communication is also an absolute

in the team dynamic. The team must always be able to interact in a positive manner, especially

when losing. I believe this has always been a common trait among championship teams.

HUMILITY

The last component is conformity, although I was fortuitous in receiving many of the accolades from

our championship season, none of it would have meant a thing to me had we not won the state title.

Every player must fulfill a needed role on the team. Not everyone can be the goal scorer. It's the

players who do the little things all the time that make the difference. Every team has a goal scorer,

not every team has the players willing to do the grunt work. Chances are you'll never be recognized

for picking up ground balls or setting screens, but without role players championships will never be

won. The greatest attackmen is useless if no one can get the ball to him. I would rather be a role

player on a championship team then be the focal point of a losing team. Figure out in which role you

can best serve your team and fulfill it to the best of your ability.

The way a team plays as a whole determines its success. You may have the greatest bunch

of individual stars in the world, but if they don't play together, the club wont be worth a dime"

-Babe Ruth

76

CHAPTER 8 PERFORMANCE NUTRITION

Words To Live By

Essential Nutrients

77

Sports Performance Nutrition

In your quest for peak performance, exercise is only part of the equation. Proper

nutrition is essential to train and play your best. The negative implications associ-

ated with an unhealthy diet manifests in the accumulation of body fat. Unwanted

body fat impedes efficient body mechanics and will contribute to back and joint

pain. Other potential side effects of inadequate nutrient intake can include debili-

tating and degenerative diseases such as obesity, diabetes, heart disease, osteo-

porosis, and cancer.

Lacrosse demands high intensity physical activities that can tax the body's energy

systems. Without a nutritionally prudent diet in place most of us will inevitably

succumb to physical and mental fatigue, resulting in a less motivated, weaker ath-

lete. The body must be supplied with the essential nutrients, in the correct

amount in order to function at a reliably high level. This will be of dire importance

while discerning your abilities throughout your training program as well as in

game situations.

Steer clear of fad diets! If there was a nutritional strategy that suited all, or better

yet, a miracle pill that solved all of our nutritional inequities wouldn't we all have

perfectly shaped, energized body's? The truth is human nutrition will never be an

exact science. Each of our metabolisms and body types are different. We are all

born with our own unique DNA that has predetermined how our body processes

nutrients. Additionally, there are numerous variables that can effect ones me-

tabolism such as thyroid function, medications, stress, gender and especially the

amount of sleep you get. Do your best to learn how you body is optimally fueled

and be consistent in doing so.

This chapter will discuss the components of a healthy diet. You will identify the

essential nutrients and learn of their functions. We will give you the information

needed to make healthful changes to your eating habits. Your diet should never

be viewed as a short term endeavor, but rather a life long commitment to your

health and wellness. The right diet plan will power you through your workouts

and keep you physically and mentally sharp game after game, guaranteed!

78

Rules to Live By...

Eat 5-8 small meals per day. Consuming small frequent meals will boost your metabolism

burning calories and melting fat day and night. This also serves to stabilize blood sugar levels,

maximizing energy. You should eat within one hour of waking and every 2-3 hours thereafter.

Portion control. You need to consume the right amount of calories per day according to your

body type and activity level. If you consistently consume more calories than you expend you

will gain unwanted body fat.

Understand energy needs. Calories equal energy and caloric requirements vary from person

to person. In general an athlete may need between 17 and 18 calories per pound of body

weight to fill energy requirements.

Plan meals in advance. Plan meals and snacks a day in advance. You will be less likely to

skip meals or make poor choices on the go if the food is readily available.

Take a multi-vitamin. Take a vitamin every day. Vitamins act as co-enzymes to jump start

all of the body's metabolic activities. Taken with food allows for better absorption. It is almost

impossible and certainly improbable to get all the vitamins and minerals needed each day

through food alone.

Eat a balanced diet. The breakdown of carbohydrates, proteins, and fats should be 60%,

20%, 20% respectively.

Eat nutrient dense foods. Foods that have high concentrations of nutrients will help the

body function optimally while improving both recovery and cognitive abilities.

Antioxidants and fiber are a must. Eat foods that are bright in color, they typically contain

the greatest amount of antioxidants. Fiber rich foods aid in the digestive process promoting

the absorption of nutrients. These foods will strengthen your immune system while increasing

energy levels.

Performance based supplements. Supplements should be used as just that….supplements!

They should never be used as a substitute for good whole foods. There is no replacement for

a well balanced diet consisting of a variety of vegetables, fruits, whole grains, and lean meats.

79

Essential Nutrients

The key to better health and improved athletic performance is learning the difference between

healthy and unhealthy choices. A few simple changes can have a profound effect in your perform-

ance. Some easy changes would include eating brown rice instead of white. Brown rice naturally

has more fiber and less sugar than white rice, is digested slower and is considerably more filling.

You can switch from white bread to whole wheat, the whole wheat bread also has more fiber making

it to more satisfying. Still another healthy alternative would be to drink iced teas (black, white,

green) in place of sugar laden sodas. Tea provides antioxidants and photochemicals that enhance

overall well being while allowing you to control the sugar content when you brew your own.

Carbohydrates should be eaten in accordance to up coming

activity levels. It is important to consider how active you will

be for the next 2-3 hours before consuming carbs. Eating too

many carbohydrates translates into a surplus of glucose

which the liver converts to fat. Healthy carbohydrates are

high in fiber and are typically classified as complex, having a

low rating on the glycemic index (usually below 50). Good

sources include rolled oats, brown or whole wheat, broccoli,

sweet potatoes, beans, and whole fruit. These help lower

cholesterol, slow digestion, regulate blood sugar and insulin

levels and ultimately reduce caloric intake. The glycemic index is a rating system that indicates the

different rate by which carbohydrates are processed into glucose (blood sugar) by the body. The

lower the rating the better the food is for sustained blood sugar levels. Food and drinks that are high

in refined sugars like sodas and candy bars will cause a sharp increase in blood sugar levels. The

result is a quick decline in blood sugar leaving you feeling sluggish, fatigued and in many instances

irritable. By consuming foods that are low on the glycemic index, your blood sugar will be much

more stable for longer periods of time. This will keep you feeling more satisfied and less likely to

crave high sugar foods throughout the day. In general, complex carbohydrates are broken down

slower, providing a slow infusion of glucose for steady, predictable energy. Refined, simple carbo-

hydrates are usually absorbed too rapidly causing disturbing fluctuations in energy.

Protein is comprised of the amino acids our bodies need to build and repair muscles. Healthy pro-

teins are low in saturated fat, cholesterol, and chemicals. Recommended sources include chicken,

turkey, tuna, nuts, and legumes. Amino acids make protein the primary nutrient group involved in

repairing and building muscle tissue. It is the only nutrient group with an appreciable amount of ni-

trogen. This is important since the body must be in a state of positive nitrogen balance (anabolic) in

order for muscle growth to take place.

80

Essential Nutrients

Fats are an essential part of any balanced diet. Fats are necessary for the body to absorb fat solu-

ble micro nutrients such as vitamin D and K as well as the antioxidant lycopene. Healthy fats are

unsaturated, mono and poly, omega 3 and omega 6 fatty acids. Good sources of these fats include

olive oil, cold water fish, flax seeds, and walnuts.

Fiber comes from the part of the plant food that is not digested by the body such as the skin of an

apple. Healthy intestines and regular elimination require adequate fiber intake, most often found in

complex carbohydrates. A diet low in fiber is associated with constipation, intestinal disorders, obe-

sity, and heart disease. Eating a high fiber diet affords reduced rates of cardiovascular disease,

cancer, and diabetes. Increasing the fiber content of your diet has the greatest effect when you

drink ample amounts of water.

Water As an athlete you need more water than an inactive person. A reduction

in as little as 4-5% body water can result in a drop in physical perform-

ance of 20-30%. As a general guideline you should drink 3 to 4 ounces of

water every 10 to 15 minutes during exercise. Many of us go through the

day dehydrated without even knowing it. Don't wait until your thirsty to

drink, by this time its already too late.

Water aids in energy storage because it is stored in the muscle with gly-

cogen. Glycogen is released from the muscle in order to produce energy.

If you do not drink enough water extra glucose remains in the blood

stream and ends up being stored as fat. The bottom line is that you can

actually get fatter by not drinking adequate amounts of water. During

stages of increased activity, drinking ample amounts of water will allow

your liver to effectively metabolize body fat. While consuming carbohy-

drates it is equally important to drink plenty of water, this enables glucose to be stored as glycogen

(energy) rather than fat.

The benefits of being properly hydrated are seemingly endless. Water regulates body temperature,

helps in the digestion process, helps regulate circulation, flushes toxins, and lubricates your joints.

The importance of water are obvious, especially for those who are physically active. Other drinks

like milk, fruit juices, and sodas may be thirst quenchers, however these drinks may actually dehy-

drate you increasing your need for water. Dehydration often gives the same sensation as hunger.

Drink a glass of water before you eat to keep food portions in check.

81

Essential Nutrients

Read Food Labels

To be sure you‘re making good food

choices, read food labels. Look at the in-

gredients, the main ingredients are listed

first. If the first ingredient listed on the

label is a sugar ( i.e. high-fructose corn

syrup, sucrose ) or hydrogenated oils,

you may do well to make another choice.

Avoid diet products. Most diet products

and sugar free breath fresheners (gum)

contain a deadly chemical called aspar-

tame. Aspartame is a nuero-toxin that

has been shown in several studies to

cause symptoms such as dizziness,

headaches, muscle fatigue and loss of

muscle control. Be sure to read the in-

gredients before you consume anything,

sugar free products are usually sweet-

ened with chemicals. Safe and natural

sweeteners include evaporated cane

juice and aguave.

82

CHAPTER 9 BASIC FUNDAMENTALS

83

You must have great stick skills to play lacrosse-regardless of position. The best way to accomplish

this is to practice as much as possible. The axiom ― you play how you practice‖ applies. I recom-

mend you spend time daily working on various skills including passing, catching, ground balls, and

shooting, repetition is the key to mastering stick skills. While you should be cognizant of the funda-

mentals, you will also develop your own style within these parameters. In baseball, a batters swing

differs from player to player as does the swing of a golfer. The same holds true for a lacrosse

player, learn the basics and then find which motion feels natural to you. In my opinion the greatest

asset any player can acquire is in their ability to use both hands equally. Although it may be awk-

ward at first, learning to use your weak hand will prove to be crucial to your continued development.

If you can only use one hand then you are only half as good as you should be! Be as diligent in

practicing your lacrosse skills as you are in your functional training. Committing to both will ensure

you transcend ―average‖ player status, making you the consummate lacrosse player.

Passing

The first step in passing is to appropriate hand positions on the shaft. Your bottom hand should be

at the butt end while the top hand is approximately 12 inches above. Start by finding a comfortable

and natural throwing motion without a ball. Once you establish your hand position, mark the top

hand position with a ring of tape around the shaft. One of the most effective ways to practice pass-

ing is playing ―wall ball‖. A brick wall or rebounder can be your best practice tool in learning how to

pass, catch, and react. Your goal here should be to throw accurate, sharp passes. Be careful not to

push the ball, follow through and pay attention to how the ball releases from your stick. Make ad-

justments to the pocket and shooting strings as needed. The depth as well as the tightness and

placement of the shooting strings will be your personal preference. Experiment with different pock-

ets to determine which works best for your particular throwing motion. In game situations being a

prolific passer is equally as important as being a great shooter. While passing to a teammate you

should always make it as easy as possible for them to catch the ball. This will involve adjusting the

placement and velocity of your passes for each given situation. Keep in mind, the ball will always

move faster than a defense can slide. Your ability to move the ball will make you an asset to any

offense.

Catching

Catching the ball requires ―soft hands‖. Having soft hands means you will give by allowing your

wrists to relax as the ball enters the head of your stick. This allows you to absorb the momentum of

the ball, preventing it from bouncing out of your pocket. An example I use to teach this is to pretend

that you are catching an egg or a water balloon. Having a soft, supple pocket will make catching the

ball much easier. However, having too much depth in the pocket will cause a whip in the shooting

strings Experiment with different pockets to make catching as easy as possible without compromis-

ing the release of your passes and shots.

84

Arms up-Away from body Hands 8‖ apart

Follow Through!

85

Cradle

Cradling can be compared to the dribble in basketball,

except it is not a rule in order to transition the ball up-

field. The purpose of the cradle in lacrosse is to create

centrifugal force to keep the ball in the pocket while mov-

ing. When cradling with two hands, your top hand should

be slightly higher than the passing position. You should

be proficient with both left and right hands. Cradling with

one hand allows your free arm to be up in a position to

guard and protect your stick from a defenders check.

When cradling with one hand, your hand should be at

the top of the shaft just beneath the head, while your

stick remains parallel to your body to assure maximum

control. While engaged with an opponent, never time

your cradle. This means your arm movements should be

sporadic and not rhythmic. If your cradle is predictable a

defensemen will be able to assert when to throw a take

away check. Always keep your body between your stick

and the defender.

Ground Balls

Ground balls win games, period. It is well know that the team

who wins the ground ball war, wins the game. The most impor-

tant factor in being a human vacuum is heart. Who ever wants

the ball more usually gets it! The key to picking up ground balls

is getting as low and parallel to the ground as possible. Your

bottom hand must be low with your arm extended. This will give

you the best angle on the ball, while keeping your opponent from

lifting your back hand from behind. Always use two hands, drive

through the ball bringing the stick close to your chest as you

make your way to daylight. Every ground ball is a possession,

give 100% effort and never give up on the ball.

Stick vertical-Next to ear

Bottom hand low

86

Face Off

A great face off midfielder is invaluable to any team. Successful face off middies use a low center

of gravity, with quick, explosive movements. Learn as many moves as possible, then practice antici-

pating and reacting to the whistle. Communication is a major factor in winning face offs‘. As a wing

midfielder you should know where the ball is intended to be. Man-ball is often used to gain posses-

sion of the ball during the face off. This is when one midfielder calls man and sets a screen while his

teammate calls ball and scoops up the loose ball.

Off-Ball Movement

You must move without the ball. Keeping tabs on your opponent is very difficult when they are

never where you expect them to be. Every time your defensemen turns his head, you should

move. Look for open alleys or gaps in the defense, being prepared for a pass at any time. Op-

portunities to set or have screens set for you can only be accomplished through movement.

Learn the tendencies of your teammates and communicate. Many of my goals were scored

from back door cuts and constant movement. The easiest players to defend are the ones who

stand still. When the entire offense is in motion the defense is bound to make a mistake. Stay

active and create your own opportunities.

Low center of gravity

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Shooting

Shooting in lacrosse can be compared to a golf swing. It requires a rapid rotation through the core

of your body demanding both power and accuracy. Again, experiment with different arm and hand

positions to determine which is best for you. Once you find a natural shooting motion, I recommend

spending as much as 90% of your practice time shooting on the run. Shooting on the run is an ab-

solute necessity in order to score in game situations. The best players in the game only need a step

to get their hands free to shoot. Practice shooting from all positions on the field, aiming for different

areas in the goal. The most successful shots are placed off the goalies hips, shooting from low to

high, and bounce shots as they tend to be unpredictable. Your top hand should be positioned just

below the passing tape to allow for greater velocity.

Rotate through your core

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Dodging

This is certainly one of the most important skills for the offensive player. There are several consid-

erations in executing any dodge. First you must change speeds. Run at 3/4 speed, then explode

into your change of direction. Always dodge past the defensemen in the direction of the goal, your

movement should be precise and deliberate. Keep your head up and make sure you are in a posi-

tion to either shoot or pass while coming out of the dodge. The two most common dodges are the

―roll‖ and the ―face‖. The roll dodge is most often done from behind the goal. In performing this

move, get as close to the defender as possible trying to jam his hands, limiting his ability to throw a

check. Next, get your butt low, open your hips, and begin to accelerate through the turn. Your stick

should remain close to your body through the transition. The face dodge can be done from any field

position. Allow space between you and the defender. This dodge requires a quick change of speed

while bringing the stick across your body and changing hands. Remember to tuck your stick after

completing the dodge.

Quick change of direction

Open hips-Protect stick

89

Defense

To be a defensemen footwork is critical. You should shuffle your feet in an athletic stance,

never crossing your legs. Learning the dominant hand of your opponent will allow you to force

him to his weak side giving you a significant advantage. The most difficult defensemen to play

against are position defensemen. This type of defensemen maintains position first, never lung-

ing for a take away. The objective is to cause a pass rather than taking the ball away. This

player is disciplined and patient usually frustrating their opponent. In my opinion, the most ef-

fective check is the poke, especially when placed off the hip or on the bottom hand, disrupting

passes and shots. My greatest success was against take away defensemen. Throwing an

over head check on goal line extended should never be done under any circumstance. Don‘t

give up, if you get beat follow the play looking for a back check or loose ball. Listen to your

goalies directives and keep your head on a swivel you should know were you are on the field at

all times. Ultimately, discipline and composure is what will make you a great defensemen.

Keep yourself between your opponent and the goal, refuse to get beat!

Goalie

The goalie is the heart, soul, eyes, and voice of the defense. All the best goalies are great at

taking away angles. The first objective is to expose as little of the goal as possible. This is

usually done by staying on the pipes as long as possible, forcing the offensive player to shoot

for one side. A goalie must follow the ball giving directives to his defense. Composure is key,

as the goalie is the leader of the defense. Be patient, don‘t be fooled by stick fakes, stand your

ground and react. Goalies need to play with a high level of intensity, they should remain on the

balls of their feet, always stepping to the ball. The most successful goalies don‘t guess, they

react.

Athletic stance-POKE CHECKS!

90

―Finally, a sport specific training approach that emphasizes flexibility and soft tissue mo-

bilization‖.

-Daphne Brown, LMBT -Certified in Neuromuscular Therapy

"For the last two decades, physical therapists have noticed an increase in overuse and

compensatory injuries in adolescents, likely due to the popularity of organized sports

starting at younger ages. It is nice to see someone has addressed this issue.

This program highlights the importance of core stabilization, functional strengthening,

and flexibility, so that athletes can reach their full potential in skill and efficiency avoid-

ing those injuries which most commonly result from poor technique and muscular imbal-

ance. This programs approach can take an athlete to his/her potential in regards to their

abilities and dreams. Designed by a coach/trainer, I would recommend this program to

parents, athletes, trainers, as well as medical professionals.‖

-Tara Finger, PT -Physical Therapist

―As a spine surgeon, I know a patients core is the key to the entire musculoskeletal sys-

tem. John‘s approach to training has greatly improved the strength, speed, and agility of

my two sons.‖

-Mark B. Hartman, MD -Total Spine Specialists

91

Author’s Note

Designing a program has proven to be an arduous task. With the help of friends and colleagues,

writing about what I am most passionate about, lacrosse and fitness, became what it should be, en-

joyable and rewarding. Having great resources both professionally and personally made this possi-

ble.

Growing up on Long Island, New York the first choice for most young athletes was, is, and hopefully

always will be lacrosse. Sure I tried other sports as a child, but my passion was and still is on the

lacrosse field. My journey began in third grade and was highlighted with a New York State Champi-

onship as a high school senior. Along the way I learned the value of hard work and discipline, but

most importantly I learned the importance of never giving up. Failing is part of the process in striving

for greatness, giving up can never be an option. Tenacity coupled with persistence wins in the end.

This exemplary lesson was instilled in me by my coaches and realized through my teammates. I am

grateful to carry these lessons with me every day. I now feel that I have a debt to repay to the game

for teaching and instilling in me the drive to succeed and the ability to do so. It is my firm belief that

the lessons learned on an athletic field are as sound and pertinent as any lesson learned in a class-

room.

Today, I have the great fortune of working as a personal trainer amongst a group of the most highly

skilled fitness professionals in the industry today. I have taken full advantage of their vast knowledge

and experiences, giving me not only the opportunity, but the privilege to pool my resources in devel-

oping the most comprehensive and effective lacrosse training program to date. Even though I was

able to achieve All-American status as a player, I could, and should have been better. I now recog-

nize all the improvements I could have made and wish to share my knowledge and experiences with

all those that I can not reach through my training practice and Camps. My purpose in developing Ul-

timax is to teach you how to channel your effort, energy and determination into the most productive

pathways possible. It is my aspiration to enlighten any player who strives to be the best they can be

whether your goal is to make the varsity team, be an All-American, or win a national title.

Best,

John Mott

92

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