South Windsor Girls' Lacrosse

Some athletes will look at the complete workout program which appears on the following pages and laugh ("I'm going to do that?! Yeah, right."); while others will get excited, make plans to do it, and then do nothing. Both reaction are understandable. What appears on the following pages is definitely not for everybody. Why? Because it's difficult and demanding.

So then why is it here? SWHS Girls' Lacrosse needs the type of player who will commit herself to this type of program because it will make individuals better players. We need players to commit themselves to this type of routine because we will be able to compete at the level of lacrosse we want to play at. We need individuals to do this during the off season because we don't want to back off in 2008 when the game is on the line.

Do this because you want to be successful.

Helpful hints:

· Train hard and train smart, and most importantly train on a regular basis.
· Get a training partner. It would be best if it's another lacrosse player, but that's not essential. Get somebody who is motivated and who will "push" you.
· Keep a log/journal. This way you'll be able to see your progress and have a "before and after picture" as well.

* Commitment: the greater the commitment to improve, the greater the return.
* Consistency: train on a regular basis.
* Concentration: focus on each task to the best of your ability.
* Competition: set goals, compete with yourself and with others.

Somewhere somebody is training, and when she meets you in head-to-head competition, she'll beat you; that is, if she's been training harder than you have.

Coach Duclos

P.S. If you have ANY questions, feedback, etc., please feel free to ask, email (see link on this web site), etc.

Program:

You will receive A LOT of information on the following pages; it can be overwhelming. My suggestion:

· Start early (don't leave this for late February)
· Start now (make training/physical workouts part of your daily routine)
· Sit down with a calendar and plan things out

-Lifting on Mondays, Wednesdays, and Fridays.
-Running on Tuesdays, Thursdays, and Saturdays.
-Stick skills done 4 or 5 times a week.
-Take Sundays off.

-If it hurts, stop. Ignoring "pain" could sideline you forever. General rule of thumb for pain: first 48 hours, Rest, Ice, Compress (keep it wrapped), and Elevate. Next, see medical personnel.

-Eat smart. Yes, you'll eat more in a worthwhile workout program. It's absolutely necessary, so don't try to deny that.

-Build up strength and endurance. Start easy the first week. Weak muscles are prime for trouble. Work on overall fitness, flexibility, and endurance.

Depending on your "fitness level", you may want to start running at a slower pace and lower distance. For instance, if you have not done anything in a while, 1.5 miles would be a better starting point.

Training smart is the key to seeing the results that you want to see, to enjoying yourself, and to maintaining a running program.

Two major problems:

Problem #1--Too many athletes, who are not runners, over exert themselves in the first run, have difficulty walking the next 2 days, and then give up the training.

Problem #2--Athletes begin too late, and consequently, do not get the proper work they need to prepare their bodies for lacrosse.

Duration--In order to strengthen your heart and lungs, you must exercise for at least 25 to 35 minutes, 3 to 4 times a week (every other day).

10% Rule--Do not increase mileage more than 10% per week. Exercise places stress on the body. The body grows stronger if it is stressed in small increments, but breaks down if stressed too much.

"Prepare"--Prepare means to build a "base" from which to work. For example, you need to be able to run 30 minutes at a decent pace before introducing sprinting into your routine.

Training Specificity--Training needs to be specific to the sport. In lacrosse you need endurance (long runs), agility (quick starts, stops, and restarts), and straight out speed (sprint work). Therefore it is best to incorporate all types of running into your program, once again, after you have built a "base."

Hard/Easy Concept--A hard run day should be followed by an easy run day. "Damaged"  muscles need time to repair themselves. If given time to heal, muscles come back stronger than before. This is how athletes grow stronger and faster. A "hard run" is defined as one that includes more distance or speed than usual. An "easy run" can mean a day off or running at a distance and/or pace that feels comfortable.

Warm-ups, Cool-downs, and Stretches--Be sure to work up a light sweat before you begin to stretch. After running, cool down by walking or jogging. This will bring your heart rate back to normal. After cooling down, do some gentle stretching.

· 3 mile run (under 25 minutes). Another option, once you get comfortable with the distance, is to introduce "tempo" runs. Once you have run for 10 minutes, begin to vary/quicken the pace.

· 2.5 mile run with 10 sprints (known as a fartlek--speed play)
A series of speed bursts are thrown into the middle of your normal run. Once you are warmed up (1 mile or so into the run) sprint for 1 minute or two (until fatigue sets in). You then slow down and return to a comfortable pace until you get back your wind. Then you speed up again.

Workout #3:

Intervals (refers to a structured type of speed work on a track)

-1 mile warm up
-1/2 mile (2 laps) at a fast pace
Rest (jog) 50 seconds
-1/4 mile (1 lap) at a fast pace
Rest (jog) 45 seconds
-1/8 mile (you can figure it out) at a fast pace
-Jog
-1 mile cool down at a jog pace

Hills (100 to 300 yards long would be best; steep but not so steep as to cause you to lose good running form)

-1 mile warm up
-1st set of 10 hill sprints (fast sprint with good form up; jog slowly down the hill for recovery)
-After the set, rest 1 minute
-2nd set of 10 hill sprints
-After the set, rest 1 minute
-3rd set of 10 hill sprints
-1 mile cool down

Speed isn't everything. Tremendous footwork will help.

Workout #1: (20 seconds each, resting 20 seconds between sets)

· Jump in place as quickly as you can.
· Toe touches, jumping and landing in a squat.
· Skiing moguls--jumping side to side.
· Jump forward and backwards

Weight Lifting:

For sports to be successful, it must improve the quality of your life. What has been missing in women's sports for so long has been an emphasis on the entire body, the complete individual. Now thanks in part to the US Women's Soccer team and the WNBA, today's females are challenging society's perceptions of femininity and the ideal female body type. "Anybody in her right mind would rather be Mia Hamm than Barbie, " says Emily Hancock, author of The Girl Within. As Olympic gold-medal-winning skier Picabo Street says, "I can't walk by the mirror every day going, 'Oh, poor me, I'm a [size] 12, not a 4.' " Remember, muscles weighs more than fat, so athletes can not measure fitness by the scale.

The negative side to weight lifting for females--use of steroids has doubled among teenage girls since 1991, reports the National Institute on Drug Abuse. If done correctly, a lifting program will reduce your chances of injury and improve your physical performance. If done incorrectly, lifting can hurt you.

Your number one objective is to increase strength and power and for it to be total-body and balanced. Therefore, your goal is to gain strength, power, and flexibility/range of motion. We're not talking about the workouts you can read about in Muscle and Fitness and other body building magazines. The aim here is not to add bulky muscles, although you will add some "tone and definition."

My suggestions:

· Go slowly, don't sacrifice form for quantity. Form is more important than the amount of weight you lift. If you're lifting too much weight and doing it improperly, the only thing you'll get is injured. Always make sure you're in charge of the weight.
· Never hold your breath while lifting. Breathe!
· Stop if you feel any pain.
· Work in a gym with the careful supervision of an experienced and certified trainer.

· Warm up with 5 to 10 minutes of riding a stationary bike, running, etc.
· Do each exercise as close to perfect as possible. Do not jerk the weights or distort the body.
· Keep your head in line with your spine.
· Cool down with 5 minutes of easy jogging and stretching.

Begin with one set of 8 to 12 repetitions and two sets of 20-25 crunches. Each repetition should last approximately 3-5 seconds.

Torso

· Dumbell Bench Press
· Dumbell Bent Over Row
· Incline Dumbell Bench Press
· Lateral Pull Down

· Bicep Arm Curls
· Tricep Extensions with Pulley
· Wrist Curls and Extensions

· Squats
· Leg Curls
· Leg Extensions
· Lunges

· Abdominal Crunches

Sources: Sports Illustrated for Women (Erika Rasmusson), "Strength and Conditioning" by Greg Warner.

Some fitness web sites for motivation and information
These sites have been recommended by others (and they are free):

· www.simba.com
· www.fitnesslink.com
· www.trainingforsport.com

Stick work can be done any time of the year.

Stick Agility:

Quickness and agility with your stick can be developed through individual work as well as work in pairs.
Individually--quick stick routine (see link). Once you have mastered this routine, add your own touches to it. Master techniques that no one else knows. Remember, the goal here is to have the stick become an extension of you.

Pairs--Play catch within a close area, 5 yards or less apart, but pass and receive crisply. Vary the height and direction of each pass challenging one another. Of course, as always, use both hands.

Passing and Shooting:

Work around a goal (a wire fence, strung net, etc.). Practice quick, short, sharp passes which will develop your accuracy. Receive the ball at different heights, directions, etc.

Checking:

Pairs--Cradling face to face: shadow your partner choosing the appropriate time to check. All checks should be short and sharp. Work in a confined area forcing the partner to protect her crosse.

Small Games:

Be creative. Multiple passes, left hand only, etc. could be the ground rules. 2v2, 3v3, 4v4, or even player advantage (2v1, 3v2, 4v3) could be the situations.

Quick Stick--5 Step:

1. "Quick Cradle"--Quick half-cradle on the dominant side. Using top hand only, roll the stick between pointing finger and thumb, using fingers to help guide. DO NOT USE BOTTOM HAND--bottom hand is support only.

2. "Full Circle Fake"--Begin with the back of the stick on your shoulder as the crosse faces away from your body. Use bottom hand to turn stick (hint: like you are on a motorcycle- REV the engine), so that the back strings of the crosse practically scrape your face. Continue twisting (clockwise for righties, counterclockwise for lefties) until the ball in your stick faces you. Take top hand and put your palm underneath the stick and grab it in your fingers, pulling the stick toward your dominant shoulder all the way back to rest position.

HINT: The best way to develop this move is to establish a rhythm (Out and back, out and back, etc.). The most confusing aspect of this move is the direction you're supposed to turn the stick. Remember two things: (1) You are going the opposite direction you would normally go to cradle your stick; and (2) the dangling leather from the back of your stick should virtually "scrape your face" on the initial twist out.

HINT: This move is awkward because you are only using your bottom hand. Although it may not be something you use in a game, it will tremendously increase your ability to manipulate the stick with your fingers.

5. "Left-Right"--5 = 2 + 2. This move looks harder than it is because you change direction. Starting to the opposite side, you want to do #2 across your body and return to rest position. Then, like a hinge on a door, you change direction and do #2 toward your dominant side.

HINT: You should be exaggerating moves to both sides to the point you feel a stretch in your back. Keep your shoulders, hips and feet facing one direction and try to move only your stick, arms and fingertips from side to side.

-Do these 3 times a week.
-Stand a couple of yards from the wall. [Note: The closer, the better because it will create a quicker stick.]
-You should talk to me before doing these drills if you are unsure of technique. These drills will NOT improve your skills if you do them incorrectly. If you do these incorrectly, at best they will waste your time, at worst they will hurt you and your game.
-No, these drills are not for everybody. These drills are only for players who want superior stick skills and are willing to work to gain them.

-Throw in sets of 25 and work up to repetitions of 50+. Use your judgment and assess your skill level. Each time--set your goal and accomplish it.
-Make sure you stretch out before starting because your arms, shoulders, neck, and back muscles will become tired and will become tight.
-Mouthpieces are a MUST. Safety needs to be a major concern, for you and others.

Exercise:

Throw 25 left and then switch to right or alternate with each throw. It's up to you. I encourage you to make variations with this workout. Do not allow it to become stale. If you're working with someone, make a "game" of it at times.

Note: It is crucial that you maintain good form and technique throughout, even when your upper body gets tired. Do not drop your arms below shoulder level unless it is by design. Don't forget your legs during this workout. Use them to give with the catch and to release and throw. Make sure that you are reaching towards the ball on all catches except for "over the shoulder." Moving your feet on these drills will be better than standing flat footed for everything.

*Receive and release. No cradle. Repetitions: 25-50+

*Receive and release. Half cradle (vary the cradle). Reps: 25-50+

*Throw right, receive left, cradle, switch and release. Repetitions: 25-50+

*Stand 4 yards from the wall. Shovel pass, receive high opposite hand. Repetitions: 25-50+

*Stand 5-10 yards from the wall and bounce ball hard before the wall. Receive, cradle, switch. 25-50+

*Roll ball to wall. Attack rebound, scoop, 180 degree dodge before hitting wall! 25-50+

*Cradling with ball at all levels and on the move.

*Shooting: set up targets. Be creative.

There it is! I welcome your feedback, questions, comments. If you want to sit down and go over specifics, let's do that; but the bottom line--GET GOING!