Pre-season is a crucial time for lacrosse players to prepare their bodies and minds for the demands of the upcoming season. Building strength, endurance, and agility while fostering team cohesion sets the stage for a winning season. Whether you’re a coach or a player, here are some effective pre-season workout strategies to help your team become conditioning champions.
1. Build a Solid Foundation with Cardiovascular Endurance
Lacrosse is a fast-paced game that requires players to be in constant motion. Pre-season is the perfect time to improve cardiovascular fitness. Incorporate activities like interval running, cycling, or swimming to build endurance. Coaches can use tools like the Nike Training Cones from SportStop.com to set up sprint drills or shuttle runs for added variety.
Interval training, such as sprinting for 30 seconds followed by 1-2 minutes of rest, mimics the high-intensity bursts of a lacrosse game. Gradually increase the intensity as players improve their fitness.
2. Strength Training for Explosiveness
Powerful shots and quick bursts of speed are essential in lacrosse. Focus on strength training exercises like squats, lunges, and deadlifts to build lower-body strength. Upper-body exercises, such as bench presses and pull-ups, are equally important for passing, shooting, and defensive maneuvers.
Lighter, sport-specific resistance tools like LaceUp Athletics Lacrosse Training Weights can be added to sticks during practice to develop muscle memory and shooting power. Available in multiple sizes at SportStop.com, these weights are a great way to enhance strength without sacrificing form.
3. Develop Agility and Quickness
Agility is a game-changer on the field, allowing players to dodge defenders and react quickly to the ball. Incorporate ladder drills, cone drills, and lateral movements into workouts.
For a team-focused drill, use the Nike Agility Web from SportStop.com to design quick-step challenges. Not only does this build agility, but it also fosters friendly competition among players, keeping them motivated.
4. Core Strength for Stability
A strong core improves balance and helps players maintain control during contact and fast changes of direction. Include planks, Russian twists, and medicine ball exercises in your training sessions. Medicine ball tosses can even be done in pairs to incorporate teamwork while developing explosive power.
5. Don’t Skip Mobility and Recovery
Injury prevention is just as important as performance enhancement. Stretching routines and dynamic warm-ups are key to keeping players limber. After workouts, encourage foam rolling and yoga for recovery. These activities reduce soreness and improve flexibility, ensuring athletes are ready for their next session.
6. Equip Yourself with the Right Coaching Tools
Coaches, having the right lacrosse training gear makes your job easier and more effective. SportStop.com offers a wide range of Coaching Accessories to help you stay organized. For example:
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The STX Coach’s Clipboard is perfect for diagramming plays during practices and games.
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A Brine Dry Erase Board can help with visualizing drills and player positioning.
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Nike Training Cones are versatile for setting up agility courses or marking boundaries.
With these tools, you can lead your team confidently and ensure each practice runs smoothly.
Bring It All Together
Pre-season workouts aren’t just about physical preparation, they’re also an opportunity to build team spirit and mental toughness. By incorporating endurance, strength, agility, and recovery into your program, you’ll set your players up for success. And with quality coaching gear from SportStop.com, you’ll have everything you need to stay organized and effective.
Get your team ready for the season ahead and condition them like champions.
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