Lacrosse Training to Do Over the Holiday Break
12/23/2024 12:23 PM
Lacrosse Training to Do Over the Holiday Break
Lacrosse training over the holiday break is important for any level and age of lacrosse athlete. Whether it is a middle school player or one playing at the collegiate level, there is no way around it: the need to keep oneself fit and at skill levels cannot be more emphasized. This can be the most tempting time to take a few weeks off and slack off, but it’s those athletes who continue putting in work during breaks that show up to the season stronger and more prepared. The secret to lacrosse training is to keep things simple and consistent. You don’t need fancy equipment or some strict program-just the willingness to put in the effort.
Wallball should be at the top of every lacrosse player’s list. Keeping your stick skills sharp is paramount as the season draws near. The cold weather is always an excuse, but some feel it is just too hard to get on out and practice. I always felt that if you want to do something, you will find a way. Throw on a warm hat, a solid jacket and some gloves and get outside. Find a brick wall, or any solid wall that you can hit a ball against. Discipline is key to mastering any sport, and embracing the elements will help you foster that. If it’s too cold for you, check out your local racquetball courts or rec centers. Most have open walls to hit on. Even calling your high school athletic director to ask if the gym is available can be the difference. Hitting the wall for just five minutes a day can drastically improve your game over time. It may seem minimal, but those micro improvements add up. The best part? You may not even notice the growth, but others will.
Running is another piece to it all. I feel that running is not limited to the physical benefits but rather the means by which one builds mental toughness. The ability to get out of bed, lace up the shoes, and get uncomfortable-that is power. Whether it be a mile or a short jog, repeatedly doing so will increase confidence. I started running on a regular basis early in my career, and within a week I noticed a distinct difference in my pride and confidence. Your endurance and distance will naturally improve with time, but the real win is simply showing up. Focus less on the numbers and more on the discipline it takes to make that happen. Those will grow before you know it.
Most people believe that speed is purely genetic, but targeted sprint work can help you reach new levels. Strength helps, but deliberate sprint training yields even better results. I have seen players increase their speed by several miles per hour over time through consistent sprint work. It sucks when you work your butt off and then take five weeks off over break and lose all that progress. But the good news is sprint training does not take that much time. Go out to a field and sprint all-out for 50 yards, rest for three minutes, then repeat. If you do that five times you’ll stay sharp without being out at the field for a couple of hours. That will only take about 15 minutes, but you need to make sure to warm up first to prevent injury. Consistently reaching your maximum velocity will help with being a better sprinter overall.
Weightlifting is one of the obvious additions into any athlete’s routine. Again, it isn’t revolutionary-it’s simply required to be in good shape. For the most part, most coaches will already preach on the necessity of weight lifting, so I won’t waste too much breath here. Probably the single most difficult thing in regards to weightlifting is finding a good gym in which to lift. Whenever possible, lift with a teammate or friend so you can be accountable for each other, and ensure that you’re lifting form is good.
Lastly, and probably most forgotten but constructive thing one can do over break is watch film. A student of the game watches lacrosse with purpose. It’s not about having a game on in the background, but rather truly dissecting what is happening on the field. Why do certain plays work? What movements lead to goals? How are the players spacing the field? What defensive rotations or mistakes create scoring chances? The internet is full of lacrosse games that you can dissect to improve your lacrosse IQ. The more lacrosse training you can do over the break, the more prepared you’ll be when you return to the field.
