OFF-SEASON

Because of the aerobic nature of the game, training all year is necessary to play the game at a high level. It takes a lot of work to be able to endure the five or more miles of hard running a player will have to do during the course of a game. A time may come when the ability of a player to sprint out of a game can make the difference between winning and losing. If you don't make these distinctions from the outset of practice, how will he do it in a game?

Under ideal conditions a player will run during the off-season at least 30 minutes, four times a week, and play some basketball or soccer. About two months before the season he would add some interval work to the runs and, as the season nears, increase the intensity of the intervals, aiming for 8 x 440yds. at about 90% effort at least once a week.

Taking one long run a week is good all year. Gradually build up to a continuous run of 60 to 90 minutes at about 65% effort. All players should run some hills as part of off-season runs for quadriceps strength, leg explosion.

Also starting two months before the season, add some quick pick-up sprints to runs, at least once a week. By the time the season starts he should be doing 10 x 40yd. sprints twice a week.

The goalie must jump rope year round, and it’s good for anyone. Some weight training can be good, especially for defensemen. It can certainly help any player be more durable. Flexibility is always crucial. Develop a stretch routine that really prepares the player. The hamstring is the largest muscle in the body because it does so much work. Take care of it. Stretch it often and thoughtfully.

If you have your first game in two weeks, and you've never seen any of them before, don't panic, they are young and capable of getting in shape quickly. Start with a timed long run so that you can find out who is in shape, and also to lengthen and strengthen the running muscles. As soon as possible, you want to get into interval training, where speed is part of the running goal. When they have had a couple of days to get stretched, increase the intensity, and aim for quality. Run 4 x 400 yards at 90% effort, with one minute intervals every other day. These 400 yard or meter sprints (almost) are great for team conditioning, getting your team ready to hustle.

INJURIES

Lacrosse is a running game, requiring aerobic fitness, speed, endurance, and skill. Most common injuries are caused by stick blows or result from the running, cutting movement of the game. The areas that tend to be under the most stress are the head, the hands (especially the thumb), knees, and ankles. It is not only important to do all you can as a coach to help prevent injuries, but also help young people understand that they need to understand their injuries and take positive steps toward rehabilitation both with the use of professionals and on their own. Do not let them come to practice and just sit and watch when they are injured. That time needs to be spent in a training room or stretching, etc.

The game requires extreme agility. You must make tight, quick turns, which place considerable stress on ankles and knees. Strengthen quadriceps to help protect the knee. Make sure a player has completely recovered from an ankle sprain, before he returns to competition.

Sticks and balls cause muscle bruises. Observe the rules of play when you practice in order to teach them the rules, as well as helping to keep your team healthy. Wear shoulder, elbow, and arm pads, and never pick up a stick without gloves on. This is a really good habit. Make sure helmets are always on and the face mask fits properly. Way too many injuries take place with kids fooling around without their helmets on

Do not let players drink water from the same ladle or cup. Have squirt bottles or individual cups ready for them to use. You don't want to have a situation where one gets sick, and they all get sick. A flu or measles outbreak can spoil the best laid plans a coach has for a season.