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Advice for all the Defenders? Tips from the coaches. Advice from players.

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hooters86
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Fitness

Postby hooters86 Mon Jun 30, 2008 9:53 pm

Does anybody know any good websites or info which help include fitness related to lacrosse?
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Dining Room
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Postby Dining Room Wed Jul 02, 2008 11:44 am

You will need
1) Football or lacrosse pitch
2) Lungs and legs of steel

1) 3 x warm up laps - jog
2) 2 laps - sprinting back lines, jogging sidelines
3) 2 laps - sprinting sidelines, jogging endlines
4) 2 x laps, sprint diagnols
5) 1x full field shuttle (using end line, restrainer, halfway, restrainer, end)

Only got to end of step 3 half so far and it's a killer! :oops:
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hooters86
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Postby hooters86 Wed Jul 02, 2008 5:46 pm

so sort of adopted suicides lol
as if they are not hard enough!
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Postby AMott Wed Jul 02, 2008 8:42 pm

That's the thing, for stop start and sprint suicides are about the best. If your looking at agility try...

T drill:

Setup 4 cones in a T shape EDIT dashes are only there as spaces don't work

X--------X--------X




---------X start

Start at the bottom, sprint to the top and touch cone, shuffle left touch cone shuffle all the way to the right touch cone, back to the middle touch cone and back peddle to start. Repeat 3-5 times

I drill:

X-----------X

------X

------X

------X

X Finish---X Start

Run from bottom right to top right round the cone and down to the bottom inner cone, weave up between the cones then round top inner one and weave back down round the bottom inner one, to top left then bottom left. repeat 3 - 5 times

These are good to do with a partner so as one goes one rests. Plus its good to have someone barking at you

And another twist on suicides, just 2 cones approx 20 yards apart. There back 5 times, 1 minute break, there back 10 times, 4 minute break, there back 15 times 1 minute break there and back 20 times. Its supposed to simulate a game (said the coach) but its also good for fitness testing. for defence I would advocate more short distance sprints as that's what you have to do, out to your man and back in etc. Though I suppose you do have to run the length of the pitch sometimes when the middies don't do their jobs!!

Hope all that made sense...
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hooters86
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Postby hooters86 Wed Jul 09, 2008 10:24 pm

Cheers mate.
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UKLaxfan
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SAQ

Postby UKLaxfan Thu Jul 10, 2008 3:05 am

There are some good books out there on SAQ with lots of drills

but to save you money, I'd buy a set of 40 Flat cones and make your own drills up.

1-to-3 Work to Rest Ratio so you can go hard/Fast each time

8 x 5yds to Cone & Back

4 x 10yds to Cone & Back

2 x 20yds to Cone & Back

1 x 40yds to Cone & Back

Find three friends to do it with have 2 minute break & water after each full cycle.

If your lucky to have a team to do it with 16 guys then do it in groups of four as a race.

Make sure you alternate which foot you turn on or you'll get dizzy.

Set up cones in a 20x20 box with 1 cone in middle.

Start on in the middle and sprint to cone and get into defensive breakdown position, either sprint back to centre cone (crease) or if brave shuffle sideways to next cone then sprint back to centre cone and sprint to next corner cone and shuffle sideways again.

On the shuffle get as low as you can and don't bounce or jump in the air. Keep feet as close to ground and a&& as low as possible as if you playing Defence.

Your Quads will hate you to start off but if you do it 2/3 times a week when season starts nobody will be able to dodge you. :D

Can be done with or without Pole, if your feeling good try poke checkng at each corner and as you shuffle.

Again 100% speed is important, don't skimp on quality, you may not be able to do much to start or rest has to be longer, but you need 100% intensity because that is what you should use in a game.

Be creative, do it with a mate, use stopwatch to record times and log what you've done so you will be able to see how much you have improved.

Training Logs/Diary are very useful for motivation and confidence as you can track your own performance, set goals targets and tick them off as you achieve them.

A training partner(s) is useful as well as competition is a motivator as well.
If you have a mate who plays rugby (back) go training with him or join their preseason group.
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lax-man-sam
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Re:

Postby lax-man-sam Tue Dec 30, 2008 3:05 pm

Dining Room wrote:You will need
1) Football or lacrosse pitch
2) Lungs and legs of steel

1) 3 x warm up laps - jog
2) 2 laps - sprinting back lines, jogging sidelines
3) 2 laps - sprinting sidelines, jogging endlines
4) 2 x laps, sprint diagnols
5) 1x full field shuttle (using end line, restrainer, halfway, restrainer, end)


Are you meant to have any breaks inbetween or not?

If so then how long?
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cheekylaxstuff
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Postby cheekylaxstuff Tue Dec 30, 2008 5:44 pm

Your fitness will dictate it all , imagine its a game situation with no subs
The fittest survive ,


Whilst recovery is good in between say 30 seconds between each set . your sprint times need to better than if you have no break. If they are the same your not benefitting from the break/ trying hard enough

I used to find that alternating training drills
1)stopped boredom
2)made you keep checking the "recovery" statement above
3)Kept the teams I was coching on their toes as they never knew when they would get a rest
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