THE ULTIMATE LAX WORKOUT !

John Mott, ACSM-CPT

Author: John Mott, ACSM-CPT

American College of Sports Medicine ACSM Certified Personal Trainer. High school State Champion, Two time collegiate All-American lacrosse player. President Xtreme Lacrosse

Copyright 2009. Xtreme Lacrosse LLC All rights reserved. ISBN

978-0-557-59710-9

Published by Xtreme Lacrosse LLC 19215-204 Chandlers Landing Dr. Cornelius, NC 28031

No part of this publication can be reproduced in any form or by any means without written permission from the author.

Visit us Online @

www.xtremelacrosse.com

www.burnlkn.com

INTRODUCTION

There are what is seemingly a countless number of training programs which subscribe to specific philosophies and/or principles in order to achieve a result. Any program, if followed consistently will do just that., achieve a result. The question then becomes, which program will illicit the best result for the game of lacrosse? The answer lies in the methodology used throughout the training program. Every sport demands specific athletic requirements, your training program should correspond to your sport preparing you to play at your best. This training program takes all aspects of the game into account in our systematic approach. Our objective is to harness all of your energy in the most purposeful direction conceivable. Once a foundation has been established and stabilization achieved, the chief concern with any training program becomes maintaining an ever changing and evolving exercise stimulus, while continuing to integrate scientifically based principles. Periodic manipulation in your training program will allow for constant physiological adaptations without ever reaching a plateau. This practice is most commonly referred to as periodization. The Xtreme Lacrosse program continually integrates all the training principles necessary for optimal lacrosse performance. Once the initial foundation training is completed its core fundamentals are then continually integrated back into the training program. However, it is important to follow the training program progression in the sequence it is presented. The beginning exercises of foundation building will perfectly prepare your body to endure the stresses of each advancing training progression. When you employ the Xtreme training system you will consistently be able to reproduce correct and fundamentally sound movement patterns that will enhance your play from season to season at any level. Any determined athlete can improve themselves, however as you will discover the right approach will separate merely improving, from achieving your absolute peak in performance. This program succeeds in addressing all aspects of training in order to produce the most complete lacrosse player possible. This system will get you started, providing all the initial tools needed to actualize your loftiest aspirations. There is no such thing as a single fitness program that will always work for you. A true exercise program should never reach completion. **The human body is extremely complex. Staying ahead of the bodys adaptive response cannot be accomplished through a set program of exercises, no matter how effective they may be initially.

Training Considerations

The purpose of this program is to establish the training philosophies practiced in my personal training sessions, I will break down each aspect of fitness pertinent to the sport of lacrosse. In conveying this complex methodology, the goal was to present the information as detailed enough for a physical therapist, yet simple enough for the athlete to decipher. My goal for you, the athlete, is to understand the importance of building and continually developing your foundation as you educate your body to function both correctly and efficiently. Identifying and learning to properly use the muscles of your core will make any athlete, regardless of fitness level, better. All exercise programs should first start by building a foundation. These exercises must be mastered before proceeding to the more intensive training progressions of this program. Without proper core development your greatest potential will never be realized. Aside from core development our training program pays close attention to flexibility and soft tissue mobilization. Every training protocol presented is relevant and necessary for your overall success. Over the years, my frustration with the wide spread use of exercise machines has grown considerably. Many college and professional sport teams continue to rely on bodybuilding machines and programs to train athletes despite the fact that theses methods have been proven unsuccessful through extensive motor learning science research. Most bodybuilding exercises are a practice of neuromuscular isolation, not integration. Is there a sport that requires the use of a single muscle while the rest of your body is supported? In all sports you must maintain your center of gravity over your base of support. When sitting in a machine, there is neither activation of postural muscles nor stabilizers. The Xtreme lacrosse training methods serve not only to make you a better lacrosse player, but more importantly a better athlete. This program is representative of the practice known as functional training. Functional training considers improved appearance ( aesthetics ) a by-product of performance enhancement training. This method is the cross result of rehabilitative, corrective exercise and strength and conditioning training. In order for our program to be continually effective it must constantly be changed. Again, there is no one set of exercises that will make you a great lacrosse player. You must always find different methods by which to challenge yourself. To accomplish this you will need to seek different activities outside of your fitness program, such as mountain biking or swimming. Diversification in training will be the key to your continued success.

CONTENTS
Introduction

Chapter 1

page 10 Chapter 3 page 36 Phase 1 Stabilizing the Foundation

The science behind the program

The Philosophy Core Stabilization Muscular Imbalances Movement Screen

Lower abdominal training Spine stabilization Hip extension-Lateral stabilization

Chapter 2

page 24

Chapter 4

page 50

The Importance of Flexibility

Phase 2 Developing Strength

Static stretching Dynamic stretching Self Myofascial release

Strength-endurance Hypertrophy Maximal strength

CONTENTS
Chapter 5 Phase 3 page 54 Applying Strength to Athletics

Chapter 8

page 76

Sports Performance Nutrition

Linear speed Explosiveness Reactive Agility

Rules to live by Essential nutrients

Chapter 6

page 62 Chapter 9 page 82 Basic Fundamentals

Sports Specific Cardio

Aerobic vs. Anaerobic Measuring Heart Rate Interval Training Passing Catching Dodges Ground balls Off-ball movement Defense Goalie Cradling

Chapter 7

page 68

Shooting Face off

Mental Aspects of the Game

Sports psychology Motivational quotes

Lacrosse is without question one of the toughest and most physically demanding sports in the world. Considering the athletic requirements to play and the roots of the sport its easy to see why! The game demands the athlete to accelerate, decelerate, stabilize, change direction, and re-accelerate with speed, strength, and power all while demonstrating precision skills. Lacrosse is so diverse in nature that simply going to the local gym and performing the typical body building exercises isnt going to cut it.

"If I had to go to war again, I'd bring lacrosse players." - Conn Smythe
After serving in both World War I and World War II as a major and commanding officer, Conn Smythe went on to become one of the NHLs most recognizable figures. Smythe was one of the leagues most prominent coaches and later became the owner and proprietor of the Toronto Maple Leafs. Today, a hockey division is named after him as well as the award for the M.V.P. of the Stanley cup finals. It was customary during his time to allow box lacrosse to be played in the summers so the hockey arenas wouldnt sit idle.

Americas First Team Sport Originating with the native North American Indians, lacrosse is known to be the first team sport played on American soil. Unfortunately, much of the games earliest history is conflicting and speculative. What seems to be consistent is that the game, which name differed by tribe, was an integral part of the native American society. It was usually played to resolve territorial conflicts and to prepare young warriors for combat. The game demanded superior physical conditioning as well as aggression because of its duration and violent nature. Lacrosse, as it was later called by the French, was also a religious and spiritual experience. Occasionally, games were even played to heal the sick as the Indians actually referred to lacrosse as the creators game believing that divine intervention decided each contest.. The games usually began with the ball being tossed into the air as the two opposing sides converged. It was thought to be trickery in passing the ball and considered cowardly to dodge an opponent. The rules of the game were decided in advance and most often disallowed boundaries. Some of the earliest contests were said to consist of one thousand participants playing on a field ranging from one to fifteen miles in length. The game would often last for days! Fortunately for us, this program is designed for the modern game played on a field one hundred ten yards in length and typically decided in about an hour.

Americas Fastest Growing Sport There is certainly no arguing with the increasing popularity of this sport. Over the last decade, lacrosse has become the fastest growing sport in the country. According to US Lacrosse.com, youth participation has grown over 500% since 1999 to nearly 250,000 players. At the high school level lacrosse has grown faster than any other sport over the last ten years. Currently, there are an estimated 200,000 active high school players. Over the past six years the sport has also grown faster than any other at the NCAA level. Spreading like wild fire across the country there seems to be no end in sight. The sport appeals to most by combining a unique blend of speed, agility, finesse and physical hitting. Being played at a fast pace, the game provides high scoring with plenty of action. In order to meet all of the demands of this sport, an athlete must give careful consideration to their training process.

CHAPTER 1
THE SCIENCE BEHIND THE PROGRAM

The philosophy Core Stabilization Identifying Muscular Imbalances Movement Screen

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Bodybuilder or Athlete?
To become the Ultimate lacrosse player, choosing and diligently following a fitness training program is the first step. But beware all programs are not created equal! There are many programs out there that are merely body building or general strength training routines masquerading as lacrosse fitness programs. These programs generally focus on training specific muscles with little attention to natural movement. The goal of a body builder is to build symmetrical muscle mass, these ''show muscles'' have no functional benefit to an athlete and will actually slow you down predisposing you to injury. Strengthening in this fashion can promote maximal strength, however without a transference to reactive or explosive strength (application) this newly developed strength is virtually useless on the playing field. Lying flat on a bench and pushing weight off your chest or doing bicep curls that isolate one single joint movement will hardly translate to improved performance on the lacrosse field. In fact many of the standard gym exercises found in most programs disrupt muscle balance and postural stability and actually inhibit your playing skills. My programs are designed to accomplish the specific needs of a lacrosse player by improving each aspect of performance while preventing injury through proper development of the core. As you will discover, the hallmark of the Xtreme lacrosse training system is not only in building strength, but in building and developing functional strength. We dont play the game in a fixed position, moving isolated body parts... So why train that way? We are not machines, nor do we move like them. Our bodies were designed to move in a freely, diverse manner. The glaring problem with machine exercises is that they lock us into a single plane of motion only promoting strength in the prime movers, ignoring both the stabilizers and the energy transferring properties of the body. If you were only to make upgrades to the engine of your car the energy produced (horse power) would be continually improved, however at some point the increased horse power would be to much for the transmission to efficiently deliver to the wheels, therefore much of the power would be lost. Furthermore, any increase in power received by the wheels would not be sufficiently stabilized due to inadequate shock absorbers causing sway and overcorrected steering, once again diminishing performance. Machines that isolate specific muscles and force us through a specific movement, do not encourage the activation of important stabilizer muscles. These machines often create injurious movement patterns by creating overly dominant prime movers (muscles) while at the same time creating weak and lazy stabilizers. Add to this that not all machines fit all bodies. This can further compound the problem as it can force the body through a range of motion that is biomechanically stressful and horribly inefficient. The objective of any athlete should be to train in a system that fosters progression. You should strive to be as efficient in your training approach as possible and never counterproductive. Xtreme lacrosse training programs start by systematically establishing a foundation of postural stability, efficient movement, and muscle balance then builds upon a solid foundation creating superior strength, power, and quickness.
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Building the Complete Athlete

As a fitness professional I have been exposed to countless training programs over the years. Unfortunately I have not found a single one that I would consider to be complete and appropriate for the game of lacrosse. Developing a training program is a difficult task, to say the least. The challenge is in the diverse nature of the game which calls upon every aspect of athleticism. Add to this the individual needs of each athlete and it is easy to see why traditional training programs of the past have proven to be unsuccessful. The game of lacrosse consists of dynamic movements that demand precise coordination of muscle contraction and relaxation, postural stability, strength, balance, and body awareness. This is not to say that we cannot perform without these elements. The body does a great job in compensating for weakness by developing faulty movements, otherwise known as "cheat patterns". The repetition of these cheat patterns will often first present in your inability to maintain a neutral spine (poor posture). When postural integrity is compromised, secondary or synergistic muscles are recruited to perform functions for which they are not designed. Over time these accessory movement patterns begin to strain the body through inefficient and labored biomechanics. Active trigger points (knots) in the muscles and surrounding connective tissue (fascia) begin to form and the area and surrounding joints become painful throughout normal activities. This condition will certainly be exacerbated by the demands of a sport. With muscular and postural imbalances reinforced over time, it is not uncommon to develop an injury caused by no specific, memorable event. At the very least, the downside to this compensation will result in inconsistency in play, loss of power, fatigue and muscle and/ or joint pain. As you will learn, it is nearly impossible to continually make improvements in performance without proper muscle balance and postural stability. The more efficient your body is the less effort it will take to excel at the game. In order for a sport specific training program to be effective, several objectives must be met. First, the program should promote flexibility through regular practice of stretching and self massage techniques. Next, the program would not only identify, but also work to correct muscle imbalances and aberrant movement patterns. The use of periodic self movement screens has proven to be useful in exposing present and eminent muscular imbalances. This is of critical importance because when imbalance is present all physiological properties of the body are disrupted. Once the athlete is deemed flexible and balanced the exercises used in a appropriate program are geared towards function through the core of the body. Without the a fore mentioned components this is simply not possible. Strengthening the core (pelvic region & torso) is the foundation of a successful training program.

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Once postural integrity and muscle balance are acquired the major consideration then becomes your ability to transfer energy through the core of your body. This will prove to be integral while performing dynamic movements for which the game of lacrosse necessitates. When energy is lost through inefficient movement, the consequence is a slower, weaker, more injury prone player. The musculature of the hips and torso (your core) magnify the energy produced through the extremities. While taking a shot if you fail to activate your core, the energy started in the plant leg will diminish as it passes through the center of your body and you are essentially left just swinging your arms. When the core is activated efficiently, a systematic chain of coordinated muscle firing occurs for strong, efficient, stabilized rotation which results in a faster, more accurate and reproducible shot. In other words any program that fails to enlist all modalities of fitness in a succinct, deliberate manner is not worth your time and effort. There are many programs available today that attempt to address sport performance training. The majority of these programs only produce short term results largely due to their inability to continually challenge and reeducate the body. Some succeed in combining several aspects of proper training, but the practices are generally too basic and primitive to produce a healthy, top level athlete. Rarely is spine and pelvic stabilization and core strength put together into a logical progression, based on the multi-directional and diverse movement patterns of the body. My training programs start by systematically establishing a foundation of postural stability, efficient movement, and muscle balance then builds the muscular strength and endurance needed to maximize your given athletic potential.

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Core Stabilization
Athleticism is predicated on good movement and muscular efficiency. In order to insure these attributes it is critical that we establish a solid foundation. This foundation starts with stability from the inside out. To establish stability we must first start by learning how to maintain a NEUTRAL spine. Neutral does not mean straight. It means allowing the natural curves of the spine to be present. This creates good posture and allows the spine to function properly and movement to occur in a stress-free manner.

Once we can maintain neutral spine we must next insure stability through the pelvis. Pelvic stability is the foundation for efficient movement of the legs and spine and allows the weight of the upper body to be evenly distributed to the legs. Because the pelvis basically controls movement and the distribution of force throughout the kinetic chain, pelvic instability predisposes the athlete to an increased chance of injuries, particularly of the back and lower extremities. Furthermore, it is virtually impossible to develop optimal quickness, speed or agility without a stable pelvis. So, how does one stabilize the pelvis? Through core-strengthening exercises that engage the lower abdominal wall, the oblique's, gluteals and hip musculature.
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Identifying Muscle imbalance

Another key to efficient movement and peak performance is creating and maintaining muscle balance. That is, a proper working relationship between muscle agonists (muscles that do the movement), antagonists (muscles that oppose the movement) and synergists (muscles that help with a movement). Muscle imbalances often result from activities in which there is persistent use or over use of certain muscles without adequate activation (or exercise) of their functional antagonists. Example: In performing a biceps curl as the biceps (the agonist) is contracting, the triceps' on the back of your arm (antagonist) would have to relax in order for movement to occur at the elbow. The relaxation of the antagonist, in this example the triceps, is accomplished through the neuromuscular phenomenon known as reciprocal inhibition. In simple terms this means when one muscle contracts its opposing muscle must relax. If your focus was only in doing bicep curls without any exercise performed for the triceps, the bicep would become too tight (dominant) while the triceps would become over stretched and weak. Muscle imbalances have a profound effect on the nervous systems ability to effectively communicate with the muscles of the body. Short, tight muscles display a lower activation threshold, which means they will fire at times when they should be less active or inactive. The constant over-activation of these dominant muscles leads to deeper imbalances by causing their opposing muscles to become chronically inhibited. When these inhibited muscles loose their ability to properly perform their synergist muscles or helper muscles try to take up the slack. This is known as synergistic dominance. In the case of synergistic dominance you have smaller muscles trying to do the job of a larger muscles. This places the athlete at a much higher risk of tight overworked muscles and injury.

*Agonist: Muscle that is directly responsible for causing the movement; also known as prime mover or mover. *Antagonist: The muscle that opposes the agonist and is therefore stretched during joint movement. * Synergist: Muscle that assist performing, the same movement as the agonists. . Synergists are sometimes referred to as "neutralizers" because they help cancel out, or neutralize, extra motion and insure fluid movement..

*Kinetic

Chain: All the body parts used to achieve a particular movement.

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Common Muscle Imbalances of the Lower Body

A common imbalance we often see in athletes is that of overly tight hip flexors. With tight hip flexors reciprocal inhibition causes an inhibition of their antagonists the gluteals. This Over causes the gluteals the lose their ability to stabilize the pelvis stressed and effectively perform their function as the bodies primary hip extensors. The result is a forward tilt of the pelvis (from the hip flexors over-powering the glutes) which shortens, and Weak overloads the spinal extensor muscles (low back muscles). This also forces the hamstrings which are secondary Over (synergistic) hip extensors to work harder during hip extenstressed sion (ie running and jumping). These increased forces placed on the back and hamstring cause them to become overworked, over tight and more susceptible to injury.

Weak

Tight

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Common Muscle Imbalances of the Upper Body

In the upper body, common imbalances we see are typically accompanied by a slouched posture. Here we see rounded shoulders and a forward head caused by short, tight and dominant pectorals, neck extensors, upper trapezius, and shoulder internal rotators. The weak and inhibited muscles we see here include muscles of the upper back, shoulder internal rotators and neck flexors. This leads to faulty scapular (shoulder blade) mechanics and creates constant strain on the ligaments and tendons of the shoulder and neck. This imbalance is exacerbated by the typical workouts commonly seen in your local gym where exercises like the bench press, overhead presses and chest flyes predominate. To reverse this condition, we must stretch the tight muscles (pectorals, upper trapezius, and shoulder), while strengthening the scapular stabilizers (upper back muscles). Until ideal posture is restored pushing movements should be limited.

Weak

Tight

In the ideal posture the red plumb line should run through the ear, shoulder, hip, just behind the knee cap and through the ankle.

The average head weighs 16-22 lbs. when in line. For every inch the head is forward of the plumb line its weight doubles.that's a lot of strain on the shoulders.

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Functional Movement Screens

Before beginning a training program it is important to first complete a self movement screen. With the objective of an effective program being optimal stability, movement and function, You will first need to establish a baseline in order to identify which are your areas of focus. By performing some simple yet reliable self tests you can asses your current level of active muscular flexibility, strength, balance and stability. These tests are accurate and reproducible to allow you to continually re-asses your progress throughout your exercise progression. The following tests are designed using movements that will identify deficiencies in your current movement patterns with a controlled and measurable approach. As you advance through this program your flexibility, strength, and balance will improve and these tests will become easier. The purpose of these tests is to observe faulty or irregular movement patterns that will hinder your progress in our program as well as your performance on the field. The movement screen isn't designed for specific isolated movements but rather focuses on how your body works in concert. These tests may seem odd, but their validity when applied on an individual basis is sound, accurate and applicable to the sport of lacrosse. After performing the tests many of you will see and feel the dysfunction and imbalances in your body. I hope that an appreciation for how muscle imbalances effect how you move becomes apparent. All the information presented on stretches, self massage techniques, and exercises in this book are designed to correct what is wrong and prepare you for more intensive training .

*These tests were created to screen for faulty movement patterns and lack of range of
motion. They are not intended to diagnose any conditions. If you have pain or injury please consult a health care professional prior to beginning any activities.

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Assessing balance, hip, and pelvic stability 1: Tests for balance, hip, and pelvic stability
Preparation:

Face a full length mirror. Toes straight, wear shorts to observe the knees, ankle and thigh.

Test:

Slowly shift your weight to one leg and balance for 5 seconds, repeat on opposite side.

Observe for: Foot movement, it should remain still, it should not flatten or roll to the outside. Knee: the knee cap should not turn in or out, the thigh (femur) should not turn in or out. Hip: the hip and pelvis should remain still, you should not have to lean your torso toward the leg you are standing on.

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Assessing full body functional movement, active flexibility and strength

Preparation:

Stand facing a full mirror, feet shoulder width apart, toes straight. Hold a broom stick overhead with elbows locked.

Movement:

Perform a squat, just like sitting down in a chair. Avoid letting the heels come up off the floor, keep your elbows locked.

Observe for: Knees: They should have remained straight ahead, no rolling in or out. Feet: They should have stayed straight and level. Pelvis: Should not have twisted to either side. Torso: Should have had only a slight lean forward, with a small arch in the lower back. Head: upright. Arms: elbows remained locked.

Knees cross midline = weak glutes and lateral hip, tight IT Band, possibly tight adductors, does the foot also turn in? Feet flatten or turn in = tight calves, could be effected by the hip, heels should be FLAT. Torque on a linear movement is bad, your pelvis should not have shifted from midline = glutes/lumbar.

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Assesses core strength with a focus on the abdominal component

Preparation: :Laying on your back, place your hands underneath your lower back. Raise both of your legs straight up toward the ceiling. Movement:

Press your lower back into your hands and slowly begin to lower your legs, with the knees locked, toward the floor. Try to keep your back flat and pressed into your hands. The closer you can get your legs to the floor while keeping your back flat and the rest of your body relaxed the better.

Observe for:

Ability to keep your lower back flat. Were you able to breathe or did you have to hold your breath? Did your neck and shoulders tighten? Did you crunch to try and compensate? Are your hamstrings flexible enough to perform this test?

If you can not to raise your legs to 90 with the knee locked = hamstrings are way too tight. You should not have used your arms, neck, chest or jaw to try and fire your abs, that would be cheating. Youre lower back should have stayed flat as you lowered your legs.

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Assesses core strength with a focus on the spinal component

Preparation:

On the floor on your hands and knees. Make sure your hands are underneath your shoulders and your knees are under your hips. If you have a broom stick place it on your back.

Movement:

Very slowly lift the opposite hand and knee just off the floor and hold for 5 seconds. Repeat on the opposite sides. Keep the stick in contact with the head-middle back-lower back only.

Observe for:

Torso and body movement, you should remain still with no instability. Did you drop your head to the floor? Was it easy to lift opposite sides of your body at the same time? Try to lift the same side arm and leg (advanced).

Excessive movement while trying to hold still = postural inefficiency and poor neuromuscular control.

Inability to maintain contact with all 3 points on the stick = poor spinal control.

Difficulty in raising the leg without kicking the hip back = lumbar instability (cheat pattern).

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CHAPTER 2
THE IMPORTANCE OF FLEXIBILITY

Static Stretching Dynamic Stretching Self Myofasial Release (SMR)

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The Importance of Flexibility

In this chapter we have included examples of stretches and their proper execution for your reference. As part of my typical training practice I will prescribe specific stretches with your workouts, however I recommend stretching every part of your body on a regular basis. Because every person will have different requirements, you should use the stretches presented as needed. Limitations in flexibility and range of motion have important performance implications that effect your ability to play. Flexibility is defined as the degree to which a joint moves throughout a normal, pain free range of motion. Lacrosse consists of numerous multi-joint movements. It is critical that musculoskeletal function be maximally efficient. Limited joint mobility leads to inefficient, irregular movement patterns making you slower, weaker and less agile. When range of motion (ROM) is reduced or compromised the end result is joint pain, poor posture and often injury. Limited flexibility can be caused by, but not limited to, several factors including muscle soreness, poor posture, soft tissue (fascial) adhesions, or simply a lack of proper, consistent stretching. Lets discuss the two most common types of stretching, static and dynamic.

Static stretching is a passive method accomplished by slowly moving into a stretched position. This stretch should be held to a point of minor discomfort. Static stretching is most effective post exercise when the muscles are warmed up and pliable. Statically stretching cold muscles does not effectively stretch the middle of the muscle (the bulky, belly part of the muscle), and tends to pull on the connective tissue of the joint. All static stretching is always performed with strict attention to posture and proper body alignment. Properly applied stretching will be uncomfortable, but is never allowed to be painful. In order to achieve an increase in joint range of motion and flexibility stretches need to be held for a minimum of 30-60 seconds. Longer is better in this case, to give you body ample time to relax and open gently into a stretch. Sliding Filament Theory Describes the events that occur between the muscle proteins (actin, myosin) during muscle contraction and relaxation. When a nerve impulse is received the cross bridges of myosin will pull the actin filaments toward the center of the cell to create tension. If a muscle is either too tight or too loose, less motor neurons are recruited thus effecting the contractile capabilities of the muscle.
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Dynamic stretching entails functional based exercises that more closely mimic sport specific movements promoting increased flexibility as well as balance and coordination. These are body weight only exercises which emphasize flexibility rather than strength and muscle endurance. Dynamic flexibility programs are most beneficial to the athlete when designed in accordance to the movements to be performed on the field. They are best done as a warm up to precede rigorous exercise or play. Properly warming up muscles limits stress and unnecessary strain of the joints, thus reducing the risk of injury.

When we say flexibility, we do not mean get as loose as you can. Flexibility is a good thing, however, hyper-mobility can lead to damage both in your spine and joints. Hyper-mobility is when a joint is able to move beyond the normal ROM (range of motion). This is detrimental not only to performance but also from a general health perspective. When a Joint is hyper-mobile the capsule that surrounds it does a poor job of keeping the joint contained. Add to this muscles that are too loose and your poor joints do not have a chance. We can not make a joint any stronger, but we can increase its stability through proper exercise while making sure the muscles that surround and help support the joint are strong enough while at the same time loose enough to give the joint freedom to move. Flexibility without the ability to stabilize the joints and control movement can lead to irregular contraction patterns and an overstressed musculoskeletal system creating the perfect climate for injury. Our flexibility programs will increase overall range of motion which will help bring the body into a normal posture allowing for a more efficient muscle contraction and better joint health.

Flexible

Hyper-mobile

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When to use Dynamic and Static Stretches As we discussed there is a difference between static and dynamic stretching. Prior to a game or practice performing active stretches is much more functional and directly geared toward Lacrosse, or any sport for that matter. Dynamic stretching is the form of stretching that uses movement along with muscle tension in order to gain greater range of motion. Stretching in this manner more closely represents the actions to be performed on the field. Dynamic stretching serves as a perfect warm up to both exercise and play. Ballistic stretching is another form of stretching that is often confused with dynamic. Ballistic uses a short range of motion with jerky or bouncing movements at peak muscle contraction. Research clearly shows that rapid jerky movements at a muscles extreme range can cause excessive shear on both the muscle and joint. The most common example of this that I have witnessed is when an athlete bends at the waist to stretch the hamstrings. Bouncing in short range from this position repeatedly tapping the toes is not recommended. Before beginning a dynamic stretching regimen you should be aware of both posture and breathing in order to maximize the stretch effect. Posture is always a consideration, especially when movement is required. Maintain a neutral spine, the chest should remain high with shoulders back, and keep the hips square. Breathing properly will reduce voluntary muscle tension. Exhale when the targeted muscles contract and inhale when they extend. When going through your dynamic field stretches keep in mind that form and technique are paramount. Do not just do the movements, start with less forceful and slower movements and progress into full range and full force patterns. As we stated above, always keep your back rigid, the goal is to take the muscle-tendon-joint through a full range of motion coupled with a full stretch and relax cycle (1 rep).

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Dynamic Stretching

Glute Kicks

Preparation:

Stand upright with 10-15 yards in front of you.

Movement:

Kick heel towards glutes (butt). Alternate legs while walking.

Tips:

Remain upright, shoulders back, chest high. Brace abdominals.

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Dynamic Stretching

Hip Adductors

Preparation:

Stand upright with 10-15 yards to your side.

Movement:

Step to the side bending that knee to a squatted position, keep the opposite leg straight while feeling a stretch on the straight leg. Push up and step in the same a direction for 15 yards.

Tips:

Make sure the knee doesn't extend over the toes. Push through heel using hip and glutes to return to start.

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Dynamic Stretching

Walking Lunge

Preparation:

Stand upright with 10-15 yards of area in front of you.

Movement:

Take a large step forward landing heel first. Bend the back knee until it is just off the ground. Push off the front leg to stand up. Alternate legs

Tips:

Push through heel to starting position. Dont allow knee to extend over toes.

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Self Myofasial Release Self Massage

Self massage is a very effective and necessary form of flexibility training. Practicing self massage techniques consistently and correctly, will have both dramatic and lasting effects. As afore mentioned, soft tissue adhesions can limit range of motion and cause pain in and around joints. Self Myofascial Release (SMR) through the use of a foam roller or tennis ball, focuses on the treatment of what is known as the bodys fascia system. Fascia is a thin web like sheath of connective tissue that covers and holds all organs, joints and muscles in place. The fascia that covers muscle tissue covers every muscle and each fiber within every muscle. When muscle fibers become injured or chronically shortened (or strained) due to postural abnormalities or trauma, fascia adhesions and trigger points often develop, restricting the function of the muscle itself and surrounding soft tissue. Trigger points can be compared to having a tangle or knot in your hair. The knot would prevent your hair from being stretched or straightened to its normal length. Furthermore, in trying to do so would cause pain. The pain caused would not necessarily be where the knot is but rather at the scalp which would be the affected hairs insertion point. The same holds true regarding the soft tissues of your body. Often a knot or facial adhesion will refer pain to a nearby area such as the knee or shoulder, or within a joint. With the use of the foam roll, you can break up these adhesions as well as stimulate the muscles to relax allowing increased elongation of the soft tissue or decreasing the amount of scar tissue. SMR can be performed prior to static stretching and exercise. Using SMR and other flexibility methods discussed, increased mobility and performance will be realized with diligent practice. Self massage techniques can be painful over some areas of the body, especially the outer thigh (IT band) and lats. Always use caution to not apply too much pressure and avoid direct pressure over joints and bony prominences. This technique should allow you to identify and address areas of the body that cause discomfort and limit performance. Focus on controlled breathing and allow the trigger points to slowly release before moving on to the next point. This process takes time so be patient. Performing a self massage routine prior to a workout is a great way to loosen up the muscles and get them prepared to work.

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The following are common areas of trigger point development that can cause referred pain, stiffness, or decreased range of movement in a joint or muscle.

Area with Trigger Point

Common Referred Pain Pattern

Upper Back / Trapezius

Neck Pain or Stiffness, Upper Back Pain Shoulder Pain, and Tension Headaches Shoulder Pain, Neck Pain and Upper Back Pain Low Back Pain or Stiffness, Hip Pain, and Knee Pain Low Back pain and Knee Pain Low Back Pain and Knee Pain Knee Pain, Heel Pain, and Foot Pain Foot Pain and Heel Pain

Posterior Shoulder / Lats

Hips / Gluteals

Hamstrings Thighs / Hip Flexors Calves Foot / Plantar Fascia

Trigger points - Trigger Points are small knots in taut bands of muscle or soft tissue. Trigger points restrict elasticity and can place increased pressure on the joints and even the vertebrae. Trigger points are usually very tender to the touch and commonly cause pain (referred pain) elsewhere along the path of the muscle or fascia.

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Tennis Ball Trigger Point Massage

Preparation:

Glutes/Piriformis

Place the ball against a wall. Place the ball toward the back of your hip and in your gluteal muscle. Movement: Find the trigger points or sore spots and hold for 20 -30 seconds each, move to the next point and repeat. Repeat on the opposite side. Tips: Move around to find the trigger points, they will be in the center of your glute and on the sides toward the hip This can also be done laying on the floor.

Tennis Ball Trigger Point Massage

Preparation: Place the ball on the floor. Place your calf on the ball. Movement: Find the trigger points or sore spots and hold for 20 -30 seconds each, move to the next point and repeat. Repeat on the opposite side. Tips: Move around to find the trigger points, work around the entire calf muscle from the

Calves

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Tennis Ball Trigger Point Massage

Preparation:

IT Band

Place the ball on the wall. Place the side of your leg against the ball. Movement: Find the trigger points or sore spots and hold for 20 -30 seconds each, move to the next point and repeat. Repeat on the opposite side. Use CAUTION with this area, it is very sore and can be quite painful, but can quickly reduce back and knee pain. Tips: Move around to find the trigger points, work from just above the side of the knee to just below the side of the hip, you may have to roll the leg in or out slightly to get all the trigger points.

Tennis Ball Trigger Point Massage

Preparation: Place the ball on the floor. Place your bare foot on the ball. Movement: Find the trigger points or sore spots and hold for 20 -30 seconds, move to the next point and repeat. Repeat on the opposite side. Tips: Move around to find the trigger points, work around the entire foot from the base of your toes to the heel.

Arch (Plantar Fascia)

34

Tennis Ball Trigger Point Massage

Hamstrings

Preparation:

Place the ball against a wall or on the floor. Place the ball on the hamstring (back of the leg).

Movement:

Find the trigger points or sore spots and hold for 20 -30 seconds each, move to the next point and repeat. Repeat on the opposite side.

Tips:

Move around to find the trigger points, work from just behind the knee to just below your buttocks.

Tennis Ball Trigger Point / Massage

Preparation: Place the ball against a wall or on the floor. Place the ball on the front of your leg. Movement: Find the trigger points or sore spots and hold for 20 -30 seconds each, move to the next point and repeat. Repeat on the opposite side. Tips: Move around to find the trigger points, work from just above the knee to just below the front of your hip.

Hip Flexors /Quads

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CHAPTER 3
STABILIZING THE FOUNDATION

Phase 1 Training

Lower Abdominal Training Spine Stabilization Lateral Hip Stabilization

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Building a Foundation
The term ''core'' training has become one of the most widely misused and misunderstood concepts in the fitness world today. It is thought by many that the rectus abdominus ( the six pack muscle) is the core of the body. An abdominal routine that trains your abs utilizing supine exercises such as; crunches, sit-ups and leg raises does not completely train your core. I don't know of any great lacrosse players who spend the majority of the game on their back!. Remember, the strength and stability you develop in a lying position will not transfer into the standing position in which the game is played. Core training succeeds when strength, flexibility, coordination, and power are funneled through the most powerful components of the body-the hips and torso, and this can not be accomplished sitting or lying down. The core of the body consists of all the abdominals, as well as the musculature of the hips, pelvis and spine. The ability to maintain a stable neutral spine during movement is a clear indication of a strong core. If these areas are strong then the body has a stable foundation from which to drive. Therefore, stability (ability to control force) is the precursor to strength (ability to produce force). The first step to building a strong base will be the development of the abdominals, and gluteals. The exercises prescribed in this program begin with these core muscles. The musculature of the abdominal-pelvic region will always be the prime regard in your strength and conditioning regimen. The initial exercises boost muscle endurance while establishing coordinated muscle firing among hip flexors and extensors, hip abductors and adductors, and spinal flexors, extensors and rotators. Once these muscles are re-educated and coordinated muscle firing is established stability will be achieved. Later in your program, you should further enhance stability (balance) through proprioceptive training. The body achieves balance through 3 systems vision vestibular(inner-ear), and proprioception. Proprioceptors are nerve receptors which give the body a sense of awareness in space. In other words, you are able to touch your finger to your nose with your eyes shut, by proprioception. By utilizing exercises in an unstable environment, the proprioceptive system of the body is challenged. The sport of lacrosse often calls upon the player to perform while off balance. Being able to maintain your skills in any given conditions will undoubtedly give you an edge over your opponent. Enhancing your proprioceptive abilities will not only give you a greater sense of balance, but will also allow for greater body awareness in changing field dynamics. This can help prevent injuries such as ankle sprains and hamstring strains. When the core is strong and a position of neutral spine is consistent and sufficiently strengthened you can then work to build optimal strength and power. Beginning with, and continually working to strengthen your base of support will insure your success as a productive, healthy athlete. Stability (ability to control force) is the precursor to Strength (ability to produce force).

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Lower Abdominal Training

Control of movement is the key to reeducating the -lower abdominal wall and allowing the deep pelvic stabilizer muscles to fire efficiently. This progression begins with mastering the abdominal Contraction or bracing. The key is isolating the muscles of the abdominal wall. Pay strict attention to NOT allow the use of the legs, hip flexors or glutes. Typically the body will want to compensate (a.k.a. cheat) to achieve these movements; you must be diligent to not let this happen. In the past we were all taught to DRAW IN (pull belly button to the spine). This has been proven ineffective at contracting all of the abdominal wall muscles. If we have a weak back and continue to draw in the abdominals we are essentially making our abs and back weaker and less efficient at supporting your activities. To begin to understand bracing start by laying on your back with the knees bent and feet flat on the floor, place your hands behind your head. Take a breath in and while slowly exhaling begin to push your belly button down toward your hips. Imagine flexing your bicep, this is the same pattern as flexing your abs. Another way to perform the contraction is to imagine pushing your obliques (love handles) out. The contraction is very slow to develop and never forceful so the legs do not help. Continue the contraction until the lower back is in slight contact with the floor and you can breathe while not straining or feeling tension in the neck, chest, shoulders or legs. For most people this is not easy.

Bracing the lower abdominals will become second nature if you continue to focus and build endurance in these muscles from the start of your program. Without bracing the lower abdominals you will never be able to perform functionally strong movements. Considering injury prevention, the lower abdominal brace has proven to be a very effective lumbar stabilizer, most athletes will compress the lumbar spine (lower back) by arching their back in order to stabilize a movement. You must always act to relieve the skeletal system by using the musculature of your body to stabilize.

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The Plank
The plank is an excellent exercise for learning and applying the abdominal brace. It allows us to build the pelvic girdle and tie together the abs, oblique's, spine and gluteal muscles. The plank is a relatively simple exercise as long as you remember a few key points. You must remain in a position of neutral spine. Head position is a very important indication, as there is a tendency to drop the head in this exercise. Keep it tucked by retracting the chin. The key to this progression is the glutes. They must remain contracted for the duration of the exercise. Once you are up, pinch/squeeze the glutes together. When you can no longer hold the gluteal contraction and or you are holding your breath STOP and rest. Dont rush this progression, take time to perfect each level prior to advancing to the next. If you feel stress in your lower back, chances are your glutes are not engaged and your abdominals are no longer braced. Continued stress felt in the lower back means supporting musculature is either too fatigued or not conditioned enough to maintain proper support. At this point the exercise must be stopped. The plank will be an important part of your foundation building process. Using various plank progressions allows us to thoroughly challenge your core with a measurable step by step approach. Once you have built a solid foundation, the use of the plank exercise should continually be implemented in your training program. Advanced levels of this exercise will continue to develop strength throughout the core while the earlier stages of the plank will always serve as a baseline and aid in building endurance in your core.

Prone

Lateral

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Lateral Plank Progression

Preparation:

Position yourself on your side. The foot and elbow (frontal plane). Maintain a ridged body alignment with proper head position.

Movement:

Brace your abdominals and maintain spinal alignment. Raise your torso up off the floor stabilize and slowly abduct the hip 3-6 inches, pause and return to the starting position, repeat. continue on the opposite side.

Tips:

Keep the glute muscles engaged throughout the exercise. Do not raise the leg quickly, keep the heel turned up to maintain proper femoral alignment.

Progression:

Perform with arm abduction (raise). Perform with hip abduction. (pictured)

Hip Abduction

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Spine Stabilization

The DOG exercise progression is an effective means to achieving stabilization, coordination and strength of the spine. The key to this type of exercise is learning and then maintaining NEUTRAL spine. Remember, neutral does not mean straight, it means allowing the natural curves to be present. This is imperative to allow the spine to function properly and movement to occur in a stress free manner. A rod or lacrosse shaft placed on the spine is an excellent cue for one to feel the proper spinal positions and make necessary corrections. The movements are very small but holding for a set duration allows the body to effectively learn how to function properly. The rod should have contact with the back of the head, middle back and the middle of the pelvis. Neutral lumbar and cervical curves must be maintained. Pay careful attention to not alter head position, keep the chin tucked and the eyes fixed on a set point on the floor. As you fatigue, notice what the middle back does, it will either arch or drop. Let the rod give you the feedback you need to keep the spine in proper alignment. If the rod rolls off the spine remember to focus on a slow and controlled movement, do not allow the spine to move or shift, keep the abdominal wall contracted and remember to breathe. Occasionally the beginning levels of this exercise can cause some fatigue in the neck. This exercise progression causes the neck muscles to fire in a way that they are not used to. As they get stronger the fatigue will subside and you will end up with a much stronger neck and back.

41

Spine Stabilization Dog Progression

Preparation: Position your body on all fours. Movement: Brace your abdominals & retract the cervical spine. (Neutral spine position). Slowly raise your hand and opposite leg off the floor bringing the elbow and opposite knee together under your body, press them elbow to the knee and hold for 5 seconds. Slowly transition to full extension and hold for 5 seconds. Return to the start position and alternate sides. Tips: This is an excellent exercise for firing the obliques, transverse abdominus and the QLs. Allow your body to move slightly as you come under, but pay strict attention to the extended position. Progression: Lengthen hold time.

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Stabilization on the Stability Ball

The stability ball is an excellent tool in advancing spine stabilization, scapular / shoulder stabilization and core development. Now that you now know how to position yourself and maintain proper spinal alignment, we can add this new dimension of complexity to your routine. The actions of the ball will force you to use strict form while slowly countering the unstable movements beneath you. Just like the dog, strict attention to proper form is paramount. Avoid using momentum at all costs. The more the ball moves in relation to your exercises the slower and more controlled you need to be. The ball will give you constant feedback on your form, if the ball is moving then you need to increase postural control and probably need to slow down. Take the time at this point to identify which muscles arent firing or doing their job. Make sure that your head position stays constant, keep focused on a set point on the floor while maintaining a chin tuck. With the ball exercises each exercise may take a while to learn. Be patient until you can safely progress to the next level.

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Spine Stabilization Stability Ball Progression

Preparation: Position yourself lying face down on the ball. Maintain a neutral spine. Movement: Brace your abdominals, and retract the cervical spine. Keeping your elbows and knees locked, slowly extend your opposite arm and leg until they are parallel to the floor. (Hold 3-5 seconds). Repeat on the opposite side. Tips: Do not rotate during movement. If the ball is moving you need to exert greater control. Make sure to squeeze the glute at the top of the movement. Progression: Push arm, leg or both away from the center line of body.

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Hip Extension and Lateral Stabilization

I have already discussed the implications of weak glutes in terms hip extension. To refresh your memory... When the glutes dont function properly the hamstrings and the lower back get over worked, performance is hindered and injury occurs. Another common area of weakness that I haven't talked about yet are the muscles of the lateral stabilization system, namely the hip abductors / lateral glutes. These are the muscles that move the legs away from the center of the body. The hip abductors along with their opposing muscles, the adductors (muscles that move the legs toward the center of the body) work to stabilize the pelvis. Weakness and inefficiency in these muscles hinders proper weight shifting with lateral change of direction and places the lower back (i.e. quadratus lumborum) at a much higher risk of strain. Many lower back and spine stabilization programs fail to identify and strengthen these hip and pelvic muscles. Without proper lateral support in the pelvis, the spine and supporting muscles will continue to be over worked and pre-disposed for muscular and ligamentous strain. When performing these exercises you may feel a burn in the hip and the glutes. These are typically weak muscles and will fatigue quickly. Pay very close attention to how your body will try and cheat through the rest of the exercise. Discomfort in the lower back or the front of the thigh usually means you are compensating. Remember, to properly train and stabilize the hips requires endurance, so control and repetition is key. Developing lateral hip stabilization and strength will be evident in your ability to change direction. When the hips and glutes are strong your ability to change direction will be fluent, balanced, quick and powerful. Being able to perform dodges with precision is critical to an offensive player in order to play top level lacrosse. As a defensemen you will need to counter all movements of your opponent. Losing your balance, even for an instant, will cause you to lose a step. Against a formidable opponent a step is all that is needed to score. Common indications of weak hips and glutes often present in excessive internal rotation of the femur (knees turn in) as well as lower back pain.

Correct Knees in line

Wrong Knees turned in

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Lateral Stabilization

Side Lying Hip Abduction

Preparation:

Lie on your side in a neutral position.

Movement:

Brace your abdominals, slowly raise your top leg about 4 -6 inches. Hold for adequate (tempo) time and return to the start position. Repeat

Tips:

Pay close attention to the femur. It should remain straight. Full recruitment and isolation of the hip require that no rotation of the leg is performed during the movement.

Progression:

Increase resistance (cuff weight or tube) or hold time.

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Hip Extension The Bridge

Preparation:

Lay in the supine position with your hands placed at your side.

Movement:

Brace your abdominals, push off your heels into the bridge position. Imagine squeezing a roll of quarters between your cheeks for 2-3 seconds, relax. Slowly return to the start position and repeat.

Tips:

Be sure that your feet remain flat and your glute muscles are engaged throughout the movement. Do not arch the back at the top of the lift.

Progression:

Perform with leg extension. Lay on an unstable surface. (Balance disc etc.)

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Hip Extension / Lateral Stabilization

Lateral Tube Walks

Preparation: Stand with the feet neutral and the pelvis straight ahead. Have slight tension on the band. Movement: Brace your abdominals slowly step about 4 -6 inches apart. Hold for adequate (tempo) time. Step through with the trail leg, maintain slight tension on the band. Go to fatigue and reverse directions. Tips: Pay close attention to the leg. It should remain straight. Full recruitment and isolation of the Hip and glutes require that no foot internal or external rotations are performed during the movement. (Keep your toes straight! ) Progression: Increase resistance or distance.

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Hip Extension / Lateral Stabilization

Preparation:

Lunge*

Stand with your feet slightly wider than shoulder width apart. Place your hands on your hips.

Action:

Brace your abdominals and to assure spinal stabilization. Take a step forward, lower into the lunge position. Return to the start position and repeat.

Tips:

Your knee should never move forward past your toes. (front leg) Do not lean your upper body forward during your decent and avoid allowing the knee to contact the floor.

* As your program progresses the Lunge is utilized as excellent strength and power exercise. It is listed here in the stabilization section because mastery of the basic movement is imperative.

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CHAPTER 4
DEVELOPING STRENGTH

Phase 2 Training

Strength Endurance Hypertrophy Maximal Strength

50

Developing Strength
Progressing from your stabilization training Ill now move into the development of strength. This phase of training is designed to place stress on the body through added resistance. Strength training is more intensive than stabilization exercise so the need for proper rest and recovery should now be a substantial consideration. During this phase we must be aware of overtraining, especially pre and in season. The symptoms of Over Training can include, rapid heart rate, insomnia, and loss of appetite. This physiological state of exhaustion can set you back weeks in your training program. Sleeping 7-8 hours each night, properly fueling your body, and therapeutic massage / bodywork, will prove to be crucial in your continued success. Be aware of your bodies signals as your compliance to such will keep you on track in your quest for greatness. You will notice in this program that traditional machine driven exercises are not emphasized. To be an athlete you must train like an athlete, that does not include what is most likely in your current routine. The examples of the exercises we present are not normal, they should be, but are not. The following sections will teach you how to use your strength and power to move quicker, burn fat more efficiently and maintain lean mass. Size does not matter, how quickly and efficiently you are able to transfer power to a movement, time after time will enable you to become a monster both on and off the field. Building muscle takes time, anyone who tells you otherwise is selling you something. Invest your time in superior, whole food nutrition and proper exercise and you will build that healthy lean mass you desire.

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Strength-endurance (aka. Circuit training) development will give you the ability to produce high levels of force for prolonged periods of time. This form of training utilizes moderate to high repetition ranges (8-15) with minimal or no rest in between sets. An example of what we will be using is super-sets. Super-sets are performed by using opposing muscle groups and actions. While one muscle is working the opposing or antagonist is at rest. By following this training principle you are able to continue from one exercise to the next with limited rest intervals thus promoting greater muscular endurance.

Hypertrophy is a by-product of resistance training that causes an enlargement in the diameter of skeletal muscle fibers. Hypertrophy is most commonly exploited by bodybuilders. During this phase of training we will use heavier external loads within a lower repetition range (6-10). Adding muscle mass increases metabolic demand usually resulting in a lower overall body fat percentage. The larger the muscle fiber, the greater the potential to produce force making Hypertrophic Training a vital proponent of maximal strength. That is not to say we are working for size, our goal with hypertrophy training is simply to enable your body to continue a gain and maintain strength cycle.

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Maximal Strength
The maximum force a muscle can produce in a single effort is considered maximal strength. Maximal strength is dependent on the ability to recruit as many of the muscles motor units as quickly as possible, while other muscles (synergists) fire to stabilize the joint. Your stabilization training progression enhanced your neuromuscular system to better recruit motor units, while also encouraging the nervous system to fire the appropriate stabilizers. Without this precursor, maximal training will be largely ineffective as well as potentially injurious. Maximal strength training succeeds with a lowered overall volume of exercises while utilizing a low repetition range (35) and increasing rest intervals. This form of training has a tendency to produce muscle soreness a condition known as delayed onset muscle soreness (DOMS). Be sure to allow your body adequate time to recover before your training program is resumed.

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CHAPTER 5
APPLYING STRENGTH TO ATHLETICS

Phase 3 Training

Linear Speed Explosiveness Reactive Agility

54

Applying Strength to Athletics

Once your foundation has been established and the necessary strength has been developed you can then work to add power to your now solid base. The principles and exercises presented in this section will enable you to add dynamic movement to your newly stabilized base of support. Not only will you become stronger, but your body will learn to stabilize itself against external resistance and throughout the dynamic movements the game requires. With this new strength and ability to dynamically stabilize the body, more power can be generated with less effort. The result is a faster, stronger, more agile lacrosse player. Each principle in this section will be represented by examples of training exercises. Remember that you must first adhere to and master all of the training aspects presented earlier, before attempting the more advanced exercise examples in this program. After completing the beginning training phases you will be prepared to follow the ongoing, an ever changing fitness training program.

The need to run fast in a straight line (linear speed) is imperative for each position. Whether you are a midfielder on a fast break, a defenseman on a clear, or an attackmen on the ride developing linear speed is sure to improve your game. Running with correct form will make all the difference. First you should push off from the balls of your feet allowing for heel strike with each step. Next, running tall with the core engaged (Braced) will make your movements efficient and strong. Olympic sprinters pump their arms in order to engage their core and to counterbalance the action of the legs. The same can be accomplished through the stick cradle. The final consideration of speed is stride length. The goal should be to increase your stride length to a point that feels comfortable and natural. During the course of the sprint you will maximize power and force output while continually accelerating.

Eccentric: When resistance is greater than force and the muscle lengthens.

Concentric: When force is sufficient to overcome resistance and the muscle shortens.

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Adeptness in quickly accelerating from a steady pace is termed explosiveness. Lacrosse is a sport of changing speeds. Running at one speed in a rhythmic fashion begs a defender to take the ball away from you. Being able to explode into a dodge or a change of direction makes you a threat at any position. One of the best training schemes used to enhance explosiveness is plyometrics. Plyometrics can be performed for both the upper and lower body by performing exercises based on the elastic properties of muscle. This approach calls upon the rapid stretch reflex of a muscle beginning with a quick eccentric movement followed by a forceful concentric muscle action. Plyometrics should only be performed by well conditioned athletes paying close attention to form and technique, the injury risk is great if you have not followed the stabilization progression.

PLYOMETRIC BOX JUMP

PLYOMETRIC PUSH UP WITH MEDICINE BALL PASS

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The need to react quickly to an external stimulus can be paramount on the lacrosse field. The best goalies in the game don't guess where the ball is going, they react to it. The same is true for defenders who quickly adjust their direction according to sudden offensive movements. As you have noticed a lacrosse ball doesn't always bounce true. Your ability to respond in an instant can mean the difference between a fast-break and a missed opportunity. Sound can also be a stimulus, especially for defensive players. Being able to respond to your goalies voice directives is imperative in working as a cohesive unit. By using reactive training methods you will gain faster neural firing patterns giving you the ability to respond quicker and more efficiently than ever before.

Agility is the ability to start, stop, and change direction with controlled quickness. This involves acceleration, deceleration coupled with stabilization. Proficiency in neuromuscular motor control is essential in order to constantly regain your center of gravity while changing directions. You can have the best stick skills in the world, but without the ability to move your skills will never be displayed. I have know many examples of such a player. Unlike sports such as golf and bowling, athleticism (conditioning) must be combined with skill in order to be a lacrosse player. The many constituents of agility include dynamic flexibility, postural control, core strength, and proprioception. Each of these components have been touched upon and each component will be systematically introduced throughout your training program.

At this juncture, all aspects and principles have been introduced beginning with your foundation and concluding here with applying strength to athletics. From this point forward your training should encompass all of these aspects systematically employed through proper periodization. After your completion of the stabilization program you will be better prepared for the rest of our training protocols.

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Proprioception

Agility Power

Balance

Speed / Quickness

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Phase 3 Integrated Training

Lateral Plyometric Box Jump

Single Leg Weighted Lacrosse Throw

Kneeling Medicine Ball Chop

59

Phase 3 Integration

1) Stability ball push ups will develop proprioception in the upper body. Compress the ball while lowering and pressing. Widen stance enough to keep hips level and static. Elevate feet or wear a weighted vest to increase difficulty.

2) Plyometric Push ups with medicine ball pass enhance hand eye coordination and quickness. Roll the ball to the opposite hand between each push up. Work to increase speed, passing the ball as quickly as possible. Be sure to maintain form, keep abdominals braced-you should never feel discomfort in the lower back.

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61

CHAPTER 6
SPORT SPECIFIC CARDIO Aerobic vs. Anaerobic Measuring Heart Rate Interval Training

62

Aerobic vs. Anaerobic

All aspects of training should be specific to your sport including your cardiovascular training. Most sports consist of bouts of explosive activities. Being able to continually react, recover, and maintain your highest skill level under these conditions will require a great anaerobic threshold. Anaerobic threshold is when the body can no longer produce enough energy for the working muscles through oxygen intake alone. This is also the state where lactic acid begins to accumulate resulting in a burning sensation and muscle fatigue. Most athletes can remain above their anaerobic threshold for 30-60 seconds before having to slow down into a state of recovery. On the contrary, the benefit of aerobic training prepares an athlete to achieve high endurance during long term, steady state activity. Aerobic training for most is considered to be between 60 and 85% of maximum heart rate whereas anaerobic threshold is usually reached beyond 90% of maximal heart rate. Although long distance running is not the focus of our training it has many athletic related benefits, which include the development of muscle endurance and improving your resistance to mental stress. The key to cardio training pertaining to sports lies in the intensity by which you work. Overload is necessary in order to improve your cardiovascular system. Walking, along with other low impact cardio exercise will not sufficiently stress the body in order for a physiological response to take place. When we work beyond our established anaerobic threshold, the body is forced to adapt increasing our capacity to utilize oxygen. It is important to note that overload occurs during the exercise while adaptations occur during recovery. Remember, you must push yourself, otherwise the training stimulus will not illicit a physiological response, training at a sub-maximal intensity will generate a sub-max result. The sport of lacrosse, regardless of position, is played in explosive bursts and sprints. Training in this manner will allow you to compete at a higher intensity level throughout the course of a game. Anaerobic training, usually performed in high intensity intervals is the preferred method. An example of this type of training applied to a midfielder would be to determine the average number of shifts and time per shift for a given game. The training stimulus is then designed to run drills mimicking the actions of the midfielders position for the given number of shifts. By adding an external resistance, such as a weighted vest the athlete is forced to work beyond the conditions normally experienced during a game. Simplified, running in an alternating jog / sprint manner will promote anaerobic conditioning. It makes sense to train as you play, intensely with frequent, short periods of rest. Without question the focus of your cardio respiratory training should be anaerobic in nature to ensure your best performance each game.

Train slow-Be slow

-Al Vermeil, former strength coach for the Chicago Bulls

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Determining Target Heart Rate Zone

To further explain, we have established three phases of training based on the percentage of maximal heart rate to prepare you for interval training. Use the following HR formulas to determine which phase you are working in:

To determine your target heart rate you must first find your predicted Maximal Attainable Heart Rate (MAHR ) or Heart Rate Max. (HRM). To calculate the predicted ( HRM ) subtract your age from 220.

For example if you are 40 years of age, subtract 40 from 220. 220- 40 = 180 Heart Rate Max. ( HRM )

Method 1 - Target heart rate as a percentage of Heart Rate Reserve (HRR) Karvonen formula: Target heart rate (THR) = ( exercise intensity x Heart Rate Range) + Resting Heart Rate.
General guidelines for THR ( target heart rate ) using this method are 50 % HRR lower limit - 85 % HRM higher limit. Take your pulse to determine your Resting Heart Rate. To find your heart rate range ( HRR )Subtract your resting heart rate from your Heart Rate Max. Multiply it by .5 to find lower limit, and multiply by .85 to find upper limit. Then add the resting heart rate back to find the final result.

Method 2 - Using a percentage of Maximal Attainable Heart Rate:

General guidelines for THR ( target heart rate ) using this method are 60 % HRM (heart rate max.) lower limit 90 % HRM upper limit. Multiply HRM and by .6 and .9

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Phase One will begin with the intensity level set at 65% of your maximum heart rate. The purpose of this phase initially is to improve the bloods capability to deliver oxygen to working muscles while removing waste (lactic acid). With regular cardio exercise the hearts stroke volume will increase. Stroke volume is the amount of blood ejected from the heart per beat. This is a good measure of a stronger heart usually indicated by a lower resting HR. Once interval training is introduced, phase one will become the recovery zone. Phase Two will increase the intensity to 85% of your maximum heart rate. For most this is near the anaerobic threshold. Because you are still aerobic, you are burning a significant number of calories with a high percentage coming from fat. However, training at this intensity all the time is not recommended. In order for you to improve you must overload the body. Training at this level too frequently doesnt give the body a chance to fully recover, thus an overload workout is impossible. If you are not 100% recovered from your last workout how can you give an even greater effort in your next? Phase Three will utilize peak intensity reaching 90% of maximum heart rate. This is your peak effort as you should only maintain this intensity for 30 to 60 seconds. The goal here is to achieve overload increasing you anaerobic threshold. This benefit can be attained by training with this intensity once per week. More frequent peak threshold training can easily lead to overtraining. This example of cardio training takes a progressive approach. The objective of phase one training is to maintain 65% of max. for 30 minutes. Depending on your beginning fitness level the time to accomplish this will vary. Start slow and try to increase your distance with each workout. Once phase one is in place phase two training will introduce intervals. Begin with a 10 minute warm up in phase 1, do a 1 minute interval in phase two (85%) before returning to phase one for recovery. The number of intervals performed will again be based on your fitness level. The final phase serves to increase your anaerobic threshold. Phase three will bring your interval intensity to 90% of max. Remember, 30 to 60 seconds at this level is sufficient, only train in this phase once per week. The functional training and agility drills performed in the 6 week training program will often result in reaching your anaerobic threshold. Be aware of the intensity of each of your workouts as working intensely too frequently will not allow for adequate recovery. Your cardio workouts will be greatly influenced by how you feel. If your HR isnt dropping as fast as it normally does in the recovery zone, this can be an early sign of overtraining. Sometimes taking a day off is whats most beneficial for your body.

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Phase 3 Agility

10 Yds Side Shuffle

10 Yds Back Pedal

10 Yds Carioca

10 yds Sprint
Start/Finish Cone

Equipment:
Colored Cones Optional Stopwatch

Note: Rest for 2 minutes and repeat this timed drill in the opposite direction.

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10 YDS 5 yds
Cone 2 Start/Finish Cone

5 yds
Cone 1

Have your athlete get down in a 3 point stance next to the start finish cone. At the start signal the athlete will sprint to cone 1 and touch it with his or her hand. The athlete will then change directions sprinting to cone 2 were he or she will touch the cone with their hand. The athlete will change directions again and sprint past the center con were the clock will stop.

Equipment:
Colored Cones Optional Stopwatch

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CHAPTER 7
MENTAL ASPECTS OF THE GAME

Sports Psychology Motivational Quotes

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Sports Psychology
The topic of sports psychology is one that cannot be overlooked in your pursuit to become the Ultimate lacrosse player. Most coaches focus solely on improving physical skills. Without mental preparation, you may not be able to endure the rigors of training let alone the stress of the game. Having the right attitude throughout your athletic experience will ensure that you get the most of your skills. There are several mental strategies we can employ. Positive affirmations, visualization, extrinsic and intrinsic rewards are just a few tactics that will prove to be imperative for any competitive athlete. Its surprising, in times of great adversity the first thing we often tell ourselves is I cant . Instead of assuming a negative stance, a positive affirmation such as I can, I will means the difference between success and failure. Perspective will always outlast fatigue, keep telling yourself that you can do it and you will. As a child I would spend countless hours in my backyard practicing. I would visualize last minute game scenarios in my head, and act them out as the victor. I can now see how relevant this was to the composure I exercised during pressure situations. I can recall having the sense of having been there, done that. Its amazing how we are able to draw from experiences created in our own mind. Furthermore, the feeling of accomplishment and wellbeing following a tough workout can be as satisfying as any game. This is an intrinsic reward I enjoy to this day, competitive athlete or not. In my experience as a lacrosse player it was unfortunate how many of my coaches chose to use punishment in order to correct mistakes. Negative tactics only produce fear, and fear has no place in your development as an athlete. Find ways to reward yourself for all of your achievements along the way. Using extrinsic rewards and positive reinforcement will always produce a better result than negativity.

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In retrospect I have come to the realization that my experiences learned as an athlete have simply translated into a metaphor for life as an adult. All the success, adversity, victories, and defeats you will face on the lacrosse field are the same that you will encounter in day to day living throughout your life. Your involvement in sports must first be a personal journey. Along the way you will expose both your weaknesses and strengths for which you will learn the need for courage and mental toughness to stay the course. It is in our ability and willingness to continually challenge ourselves that we find growth and success pertaining not only to sports but to life itself. Ask yourself, what does it take to be an elite athlete? Is it something your born with or does it come from inner strength and courage. We all poses the competitive nature to succeed as an athlete. Its a matter of identifying with your desires and developing the tools necessary to stay motivated. This chapter is intended to inspire you along the away, refer back to this section of the book as often as needed. I have chosen quotes from successful athletes and coaches who have all traveled the road to victory. The road, different as it may be for each of us will call upon the same mental and physical devises necessary to finish what you started. Remember, we all need a lift from time to time. Work hard, stay positive and always finish strong.

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"The will to win is important, but the will to prepare is vital". -Joe Paterno

GOALS
It all begins with motivation. You first have to identify with your inner desire. Having a clear, concise goal will better allow you to determine what you are willing to do to achieve it. Losing sight of your goals will inevitably lead to non-compliance to your training regimen. You can avoid this by regularly taking an internal assessment of what you wish to accomplish and your level of commitment to actualizing your goal. This will re-establish motive as well as insure that you stay focused throughout the process. It is critical not to set yourself up for failure. Keep your goals realistic and be honest with yourself. Prioritizing and setting smaller short term goals as well as long term goals is the easiest way to stay on track. Staying motivated to train will always be a challenge, you need to constantly be aware of the reasons you decided to embark on this journey in the first place. When your goal is apparent you will find the determination necessary to persevere and continue forth.

PREPARATION
Woody Hayes, the former Ohio State football coach, had a great understanding of the importance of preparation. He stated luck is when preparation meets opportunity During your lacrosse career opportunity will continually present its self, make it a priority to be prepared for them all. The following is a goal setting outline to assist you in becoming prepared.

1. Set specific, measurable goals. 2. Set difficult but realistic goals. 3. Set short and long term goals. 4. Set goals for practice and games. 5. Identify dates for attaining goals. 6. Identify strategies for which to accomplish goals. 7. Record goals when they are identified and accomplished.

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"Adversity causes some men to break; others to break records". -William A. Ward

OBSTACLES
Adversity is nothing more than obstacles that stand in the way of your success. The difference between the good players and the great ones is in their ability to overcome negative situations and move forward. You will face adversity on the field, It could be in the form of inclement weather, poor officiating, injury, or even player mistakes. Blocking out the negative and focusing on the task at hand will give you the greatest edge in realizing victory. Another method used in defeating an adverse situation is by using positive affirmations, this is simply done by making positive statements to yourself in the face of negativity. My least favorite word is can't, strike it from your vocabulary-you have no use for it. Staying positive will have both intrinsic and extrinsic effects, you will be able to remain focused and playing at your prime giving you the best opportunity to make a game changing play. What better way to reignite your team and change their overall morale. A morale booster often times is all that is needed to change the direction of a game. Every team falls behind on the scoreboard, the common denominator associated with the successful ones is that they never let up, they never quit no matter what, that is how they overcome and win championships.

Through my illness I learned rejection. I was written off. That was the moment I thought, okay, game on. No prisoners. Everybodys going down Lance Armstrong

PERSERVERANCE
One of my favorite examples occurred during the 1996 Olympics. The US women's gymnastics team were on the verge of a historic win in Atlanta when the unthinkable happened. Dominique Moceanu fell on both of her final events of the day. With only a small lead over the Russians, it was critical that Kerri Strug, the final American to compete, nail her vault. In her first attempt she fell injuring her ankle in the process. With one chance remaining, Strug ignored her pain and stuck the landing on one leg before collapsing to the floor in pain. Keri Strug assured the American team the first Olympic team gold medal of the 1996 games. Tough times don't last, Tough players do.

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"How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser". -Lou Holtz

PERCEPTION
Many games are won and lost in the fourth quarter. Fatigue is often the culprit in defeating a player and ultimately the team. Being well conditioned physically will help you at the end of the game, but what happens when there is no gas left in the tank. Proper nutrition and conditioning will only take you as far as your mind will let you go. At this stage of the game performance is 90% perception and 10% reality. You are only as tired as you allow yourself to be. One of the most significant lessons learned on an athletic field is that there is always enough left in the tank. You have to keep on digging to the end. The athletes that leave it all on the field and save nothing are the successful ones win or lose.

CHALLENGE
One of the best methods in building inner strength is accomplished through long distance running. The cardio benefit from distance running is not the greatest use of this training method. However, the mental stress resulting from endurance training can be your best means in developing the mental toughness you will need at later stages of a game. Pushing yourself beyond your perceived level of fatigue may be the most challenging aspect of your training. You must be willing to push through your perceived limits, otherwise you will fail to progress. The score at the end of the game doesnt necessarily determine whether youre a winner or loser. You will always be considered a winner by simply giving your best effort.

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"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself". -Muhammad Ali

BELIEF
During the course of your training it is important that you believe not only in the process, but in yourself. You must learn to be a self motivator, knowing that the hard work and sacrifice will pay off in the end. The right training approach combined with desire, determination and effort diligently applied will lead to a steady rise in your self confidence. Attaining a high level of self confidence will propel you to a higher and higher grade of play beyond what you may have initially believed possible. You must always be confident in your abilities, if you have put the time and effort in and prepared accordingly then you have no reason not to believe in yourself.

VISION
You are what you think you are. If you think that you are a great, capable lacrosse player, then you are. Never underestimate the power of belief. Any athlete who has achieved greatness, believed they were great long before the accomplishment. Visualization can be your best asset in developing the confidence you will need to reach your goals. Take the time to see yourself succeeding on the field, by practicing visualization you will ultimately enhance the mind, body experience to better prepare yourself for when the actual event occurs. Dont mistake conceit for confidence, make sure you remain positive and respectful to both your teammates and opponents. Boasting and bragging doesnt make you confident, and will often bring negative views upon you.

Believe that you can do anything, youll be amazed at the result!

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The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club wont be worth a dime" -Babe Ruth

TEAM
Aside from your individual quest to better yourself, the team dynamic is an absolute consideration of any successful team. Lacrosse is without question a team sport. Cohesiveness is one of the most important characteristics of a team. This can be defined as the tendency for a group to stick together and remain united in pursuit of its goals and objectives. Communication is also an absolute in the team dynamic. The team must always be able to interact in a positive manner, especially when losing. I believe this has always been a common trait among championship teams.

HUMILITY
The last component is conformity, although I was fortuitous in receiving many of the accolades from our championship season, none of it would have meant a thing to me had we not won the state title. Every player must fulfill a needed role on the team. Not everyone can be the goal scorer. It's the players who do the little things all the time that make the difference. Every team has a goal scorer, not every team has the players willing to do the grunt work. Chances are you'll never be recognized for picking up ground balls or setting screens, but without role players championships will never be won. The greatest attackmen is useless if no one can get the ball to him. I would rather be a role player on a championship team then be the focal point of a losing team. Figure out in which role you can best serve your team and fulfill it to the best of your ability.

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CHAPTER 8
PERFORMANCE NUTRITION

Words To Live By Essential Nutrients

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Sports Performance Nutrition

In your quest for peak performance, exercise is only part of the equation. Proper nutrition is essential to train and play your best. The negative implications associated with an unhealthy diet manifests in the accumulation of body fat. Unwanted body fat impedes efficient body mechanics and will contribute to back and joint pain. Other potential side effects of inadequate nutrient intake can include debilitating and degenerative diseases such as obesity, diabetes, heart disease, osteoporosis, and cancer. Lacrosse demands high intensity physical activities that can tax the body's energy systems. Without a nutritionally prudent diet in place most of us will inevitably succumb to physical and mental fatigue, resulting in a less motivated, weaker athlete. The body must be supplied with the essential nutrients, in the correct amount in order to function at a reliably high level. This will be of dire importance while discerning your abilities throughout your training program as well as in game situations. Steer clear of fad diets! If there was a nutritional strategy that suited all, or better yet, a miracle pill that solved all of our nutritional inequities wouldn't we all have perfectly shaped, energized body's? The truth is human nutrition will never be an exact science. Each of our metabolisms and body types are different. We are all born with our own unique DNA that has predetermined how our body processes nutrients. Additionally, there are numerous variables that can effect ones metabolism such as thyroid function, medications, stress, gender and especially the amount of sleep you get. Do your best to learn how you body is optimally fueled and be consistent in doing so. This chapter will discuss the components of a healthy diet. You will identify the essential nutrients and learn of their functions. We will give you the information needed to make healthful changes to your eating habits. Your diet should never be viewed as a short term endeavor, but rather a life long commitment to your health and wellness. The right diet plan will power you through your workouts and keep you physically and mentally sharp game after game, guaranteed!

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Rules to Live By...

Eat 5-8 small meals per day. Consuming small frequent meals will boost your metabolism burning calories and melting fat day and night. This also serves to stabilize blood sugar levels, maximizing energy. You should eat within one hour of waking and every 2-3 hours thereafter. Portion control. You need to consume the right amount of calories per day according to your body type and activity level. If you consistently consume more calories than you expend you will gain unwanted body fat. Understand energy needs. Calories equal energy and caloric requirements vary from person to person. In general an athlete may need between 17 and 18 calories per pound of body weight to fill energy requirements. Plan meals in advance. Plan meals and snacks a day in advance. You will be less likely to skip meals or make poor choices on the go if the food is readily available. Take a multi-vitamin. Take a vitamin every day. Vitamins act as co-enzymes to jump start all of the body's metabolic activities. Taken with food allows for better absorption. It is almost impossible and certainly improbable to get all the vitamins and minerals needed each day through food alone. Eat a balanced diet. The breakdown of carbohydrates, proteins, and fats should be 60%, 20%, 20% respectively. Eat nutrient dense foods. Foods that have high concentrations of nutrients will help the body function optimally while improving both recovery and cognitive abilities. Antioxidants and fiber are a must. Eat foods that are bright in color, they typically contain the greatest amount of antioxidants. Fiber rich foods aid in the digestive process promoting the absorption of nutrients. These foods will strengthen your immune system while increasing energy levels. Performance based supplements. Supplements should be used as just that.supplements! They should never be used as a substitute for good whole foods. There is no replacement for a well balanced diet consisting of a variety of vegetables, fruits, whole grains, and lean meats.

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Essential Nutrients

The key to better health and improved athletic performance is learning the difference between healthy and unhealthy choices. A few simple changes can have a profound effect in your performance. Some easy changes would include eating brown rice instead of white. Brown rice naturally has more fiber and less sugar than white rice, is digested slower and is considerably more filling. You can switch from white bread to whole wheat, the whole wheat bread also has more fiber making it to more satisfying. Still another healthy alternative would be to drink iced teas (black, white, green) in place of sugar laden sodas. Tea provides antioxidants and photochemicals that enhance overall well being while allowing you to control the sugar content when you brew your own. Carbohydrates should be eaten in accordance to up coming activity levels. It is important to consider how active you will be for the next 2-3 hours before consuming carbs. Eating too many carbohydrates translates into a surplus of glucose which the liver converts to fat. Healthy carbohydrates are high in fiber and are typically classified as complex, having a low rating on the glycemic index (usually below 50). Good sources include rolled oats, brown or whole wheat, broccoli, sweet potatoes, beans, and whole fruit. These help lower cholesterol, slow digestion, regulate blood sugar and insulin levels and ultimately reduce caloric intake. The glycemic index is a rating system that indicates the different rate by which carbohydrates are processed into glucose (blood sugar) by the body. The lower the rating the better the food is for sustained blood sugar levels. Food and drinks that are high in refined sugars like sodas and candy bars will cause a sharp increase in blood sugar levels. The result is a quick decline in blood sugar leaving you feeling sluggish, fatigued and in many instances irritable. By consuming foods that are low on the glycemic index, your blood sugar will be much more stable for longer periods of time. This will keep you feeling more satisfied and less likely to crave high sugar foods throughout the day. In general, complex carbohydrates are broken down slower, providing a slow infusion of glucose for steady, predictable energy. Refined, simple carbohydrates are usually absorbed too rapidly causing disturbing fluctuations in energy. Protein is comprised of the amino acids our bodies need to build and repair muscles. Healthy proteins are low in saturated fat, cholesterol, and chemicals. Recommended sources include chicken, turkey, tuna, nuts, and legumes. Amino acids make protein the primary nutrient group involved in repairing and building muscle tissue. It is the only nutrient group with an appreciable amount of nitrogen. This is important since the body must be in a state of positive nitrogen balance (anabolic) in order for muscle growth to take place.

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Essential Nutrients
Fats are an essential part of any balanced diet. Fats are necessary for the body to absorb fat soluble micro nutrients such as vitamin D and K as well as the antioxidant lycopene. Healthy fats are unsaturated, mono and poly, omega 3 and omega 6 fatty acids. Good sources of these fats include olive oil, cold water fish, flax seeds, and walnuts. Fiber comes from the part of the plant food that is not digested by the body such as the skin of an apple. Healthy intestines and regular elimination require adequate fiber intake, most often found in complex carbohydrates. A diet low in fiber is associated with constipation, intestinal disorders, obesity, and heart disease. Eating a high fiber diet affords reduced rates of cardiovascular disease, cancer, and diabetes. Increasing the fiber content of your diet has the greatest effect when you drink ample amounts of water.

Water
As an athlete you need more water than an inactive person. A reduction in as little as 4-5% body water can result in a drop in physical performance of 20-30%. As a general guideline you should drink 3 to 4 ounces of water every 10 to 15 minutes during exercise. Many of us go through the day dehydrated without even knowing it. Don't wait until your thirsty to drink, by this time its already too late. Water aids in energy storage because it is stored in the muscle with glycogen. Glycogen is released from the muscle in order to produce energy. If you do not drink enough water extra glucose remains in the blood stream and ends up being stored as fat. The bottom line is that you can actually get fatter by not drinking adequate amounts of water. During stages of increased activity, drinking ample amounts of water will allow your liver to effectively metabolize body fat. While consuming carbohydrates it is equally important to drink plenty of water, this enables glucose to be stored as glycogen (energy) rather than fat. The benefits of being properly hydrated are seemingly endless. Water regulates body temperature, helps in the digestion process, helps regulate circulation, flushes toxins, and lubricates your joints. The importance of water are obvious, especially for those who are physically active. Other drinks like milk, fruit juices, and sodas may be thirst quenchers, however these drinks may actually dehydrate you increasing your need for water. Dehydration often gives the same sensation as hunger. Drink a glass of water before you eat to keep food portions in check.

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Essential Nutrients

Read Food Labels

To be sure youre making good food choices, read food labels. Look at the ingredients, the main ingredients are listed first. If the first ingredient listed on the label is a sugar ( i.e. high-fructose corn syrup, sucrose ) or hydrogenated oils, you may do well to make another choice. Avoid diet products. Most diet products and sugar free breath fresheners (gum) contain a deadly chemical called aspartame. Aspartame is a nuero-toxin that has been shown in several studies to cause symptoms such as dizziness, headaches, muscle fatigue and loss of muscle control. Be sure to read the ingredients before you consume anything, sugar free products are usually sweetened with chemicals. Safe and natural sweeteners include evaporated cane juice and aguave.

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CHAPTER 9
BASIC FUNDAMENTALS

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You must have great stick skills to play lacrosse-regardless of position. The best way to accomplish this is to practice as much as possible. The axiom you play how you practice applies. I recommend you spend time daily working on various skills including passing, catching, ground balls, and shooting, repetition is the key to mastering stick skills. While you should be cognizant of the fundamentals, you will also develop your own style within these parameters. In baseball, a batters swing differs from player to player as does the swing of a golfer. The same holds true for a lacrosse player, learn the basics and then find which motion feels natural to you. In my opinion the greatest asset any player can acquire is in their ability to use both hands equally. Although it may be awkward at first, learning to use your weak hand will prove to be crucial to your continued development. If you can only use one hand then you are only half as good as you should be! Be as diligent in practicing your lacrosse skills as you are in your functional training. Committing to both will ensure you transcend average player status, making you the consummate lacrosse player.

Passing
The first step in passing is to appropriate hand positions on the shaft. Your bottom hand should be at the butt end while the top hand is approximately 12 inches above. Start by finding a comfortable and natural throwing motion without a ball. Once you establish your hand position, mark the top hand position with a ring of tape around the shaft. One of the most effective ways to practice passing is playing wall ball. A brick wall or rebounder can be your best practice tool in learning how to pass, catch, and react. Your goal here should be to throw accurate, sharp passes. Be careful not to push the ball, follow through and pay attention to how the ball releases from your stick. Make adjustments to the pocket and shooting strings as needed. The depth as well as the tightness and placement of the shooting strings will be your personal preference. Experiment with different pockets to determine which works best for your particular throwing motion. In game situations being a prolific passer is equally as important as being a great shooter. While passing to a teammate you should always make it as easy as possible for them to catch the ball. This will involve adjusting the placement and velocity of your passes for each given situation. Keep in mind, the ball will always move faster than a defense can slide. Your ability to move the ball will make you an asset to any offense.

Catching
Catching the ball requires soft hands. Having soft hands means you will give by allowing your wrists to relax as the ball enters the head of your stick. This allows you to absorb the momentum of the ball, preventing it from bouncing out of your pocket. An example I use to teach this is to pretend that you are catching an egg or a water balloon. Having a soft, supple pocket will make catching the ball much easier. However, having too much depth in the pocket will cause a whip in the shooting strings Experiment with different pockets to make catching as easy as possible without compromising the release of your passes and shots.
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Arms up-Away from body

Hands 8 apart

Follow Through!

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Cradle
Cradling can be compared to the dribble in basketball, except it is not a rule in order to transition the ball upfield. The purpose of the cradle in lacrosse is to create centrifugal force to keep the ball in the pocket while moving. When cradling with two hands, your top hand should be slightly higher than the passing position. You should be proficient with both left and right hands. Cradling with one hand allows your free arm to be up in a position to guard and protect your stick from a defenders check. When cradling with one hand, your hand should be at the top of the shaft just beneath the head, while your stick remains parallel to your body to assure maximum control. While engaged with an opponent, never time your cradle. This means your arm movements should be sporadic and not rhythmic. If your cradle is predictable a defensemen will be able to assert when to throw a take away check. Always keep your body between your stick and the defender.

Stick vertical-Next to ear

Ground Balls
Ground balls win games, period. It is well know that the team who wins the ground ball war, wins the game. The most important factor in being a human vacuum is heart. Who ever wants the ball more usually gets it! The key to picking up ground balls is getting as low and parallel to the ground as possible. Your bottom hand must be low with your arm extended. This will give you the best angle on the ball, while keeping your opponent from lifting your back hand from behind. Always use two hands, drive through the ball bringing the stick close to your chest as you make your way to daylight. Every ground ball is a possession, give 100% effort and never give up on the ball.

Bottom hand low

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Face Off
A great face off midfielder is invaluable to any team. Successful face off middies use a low center of gravity, with quick, explosive movements. Learn as many moves as possible, then practice anticipating and reacting to the whistle. Communication is a major factor in winning face offs. As a wing midfielder you should know where the ball is intended to be. Man-ball is often used to gain possession of the ball during the face off. This is when one midfielder calls man and sets a screen while his teammate calls ball and scoops up the loose ball.

Low center of gravity

Off-Ball Movement
You must move without the ball. Keeping tabs on your opponent is very difficult when they are never where you expect them to be. Every time your defensemen turns his head, you should move. Look for open alleys or gaps in the defense, being prepared for a pass at any time. Opportunities to set or have screens set for you can only be accomplished through movement. Learn the tendencies of your teammates and communicate. Many of my goals were scored from back door cuts and constant movement. The easiest players to defend are the ones who stand still. When the entire offense is in motion the defense is bound to make a mistake. Stay active and create your own opportunities.

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Shooting
Shooting in lacrosse can be compared to a golf swing. It requires a rapid rotation through the core of your body demanding both power and accuracy. Again, experiment with different arm and hand positions to determine which is best for you. Once you find a natural shooting motion, I recommend spending as much as 90% of your practice time shooting on the run. Shooting on the run is an absolute necessity in order to score in game situations. The best players in the game only need a step to get their hands free to shoot. Practice shooting from all positions on the field, aiming for different areas in the goal. The most successful shots are placed off the goalies hips, shooting from low to high, and bounce shots as they tend to be unpredictable. Your top hand should be positioned just below the passing tape to allow for greater velocity. Rotate through your core

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Dodging
This is certainly one of the most important skills for the offensive player. There are several considerations in executing any dodge. First you must change speeds. Run at 3/4 speed, then explode into your change of direction. Always dodge past the defensemen in the direction of the goal, your movement should be precise and deliberate. Keep your head up and make sure you are in a position to either shoot or pass while coming out of the dodge. The two most common dodges are the roll and the face. The roll dodge is most often done from behind the goal. In performing this move, get as close to the defender as possible trying to jam his hands, limiting his ability to throw a check. Next, get your butt low, open your hips, and begin to accelerate through the turn. Your stick should remain close to your body through the transition. The face dodge can be done from any field position. Allow space between you and the defender. This dodge requires a quick change of speed while bringing the stick across your body and changing hands. Remember to tuck your stick after completing the dodge. Open hips-Protect stick Quick change of direction

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Defense
To be a defensemen footwork is critical. You should shuffle your feet in an athletic stance, never crossing your legs. Learning the dominant hand of your opponent will allow you to force him to his weak side giving you a significant advantage. The most difficult defensemen to play against are position defensemen. This type of defensemen maintains position first, never lunging for a take away. The objective is to cause a pass rather than taking the ball away. This player is disciplined and patient usually frustrating their opponent. In my opinion, the most effective check is the poke, especially when placed off the hip or on the bottom hand, disrupting passes and shots. My greatest success was against take away defensemen. Throwing an over head check on goal line extended should never be done under any circumstance. Dont give up, if you get beat follow the play looking for a back check or loose ball. Listen to your goalies directives and keep your head on a swivel you should know were you are on the field at all times. Ultimately, discipline and composure is what will make you a great defensemen. Keep yourself between your opponent and the goal, refuse to get beat! Athletic stance-POKE CHECKS!

Goalie
The goalie is the heart, soul, eyes, and voice of the defense. All the best goalies are great at taking away angles. The first objective is to expose as little of the goal as possible. This is usually done by staying on the pipes as long as possible, forcing the offensive player to shoot for one side. A goalie must follow the ball giving directives to his defense. Composure is key, as the goalie is the leader of the defense. Be patient, dont be fooled by stick fakes, stand your ground and react. Goalies need to play with a high level of intensity, they should remain on the balls of their feet, always stepping to the ball. The most successful goalies dont guess, they react.

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Finally, a sport specific training approach that emphasizes flexibility and soft tissue mobilization. -Daphne Brown, LMBT -Certified in Neuromuscular Therapy

"For

the last two decades, physical therapists have noticed an increase in overuse and compensatory injuries in adolescents, likely due to the popularity of organized sports starting at younger ages. It is nice to see someone has addressed this issue. This program highlights the importance of core stabilization, functional strengthening, and flexibility, so that athletes can reach their full potential in skill and efficiency avoiding those injuries which most commonly result from poor technique and muscular imbalance. This programs approach can take an athlete to his/her potential in regards to their abilities and dreams. Designed by a coach/trainer, I would recommend this program to parents, athletes, trainers, as well as medical professionals. -Tara Finger, PT -Physical Therapist

As a spine surgeon, I know a patients core is the key to the entire musculoskeletal system. Johns approach to training has greatly improved the strength, speed, and agility of my two sons. -Mark B. Hartman, MD -Total Spine Specialists

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Authors Note
Designing a program has proven to be an arduous task. With the help of friends and colleagues, writing about what I am most passionate about, lacrosse and fitness, became what it should be, enjoyable and rewarding. Having great resources both professionally and personally made this possible. Growing up on Long Island, New York the first choice for most young athletes was, is, and hopefully always will be lacrosse. Sure I tried other sports as a child, but my passion was and still is on the lacrosse field. My journey began in third grade and was highlighted with a New York State Championship as a high school senior. Along the way I learned the value of hard work and discipline, but most importantly I learned the importance of never giving up. Failing is part of the process in striving for greatness, giving up can never be an option. Tenacity coupled with persistence wins in the end. This exemplary lesson was instilled in me by my coaches and realized through my teammates. I am grateful to carry these lessons with me every day. I now feel that I have a debt to repay to the game for teaching and instilling in me the drive to succeed and the ability to do so. It is my firm belief that the lessons learned on an athletic field are as sound and pertinent as any lesson learned in a classroom. Today, I have the great fortune of working as a personal trainer amongst a group of the most highly skilled fitness professionals in the industry today. I have taken full advantage of their vast knowledge and experiences, giving me not only the opportunity, but the privilege to pool my resources in developing the most comprehensive and effective lacrosse training program to date. Even though I was able to achieve All-American status as a player, I could, and should have been better. I now recognize all the improvements I could have made and wish to share my knowledge and experiences with all those that I can not reach through my training practice and Camps. My purpose in developing Ultimax is to teach you how to channel your effort, energy and determination into the most productive pathways possible. It is my aspiration to enlighten any player who strives to be the best they can be whether your goal is to make the varsity team, be an All-American, or win a national title.

Best,

John Mott

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References
1) NASM, CPT, Optimum Performance For Health and Fitness Professional, 2004, National Academy of Sports Medicine. www.nasm.org 2) Applied Sports Psychology, Personal Growth to Peak Performance, 1986, Jean M. Williams, Mayfield Publishing Co. 3) International Sports Sciences Association, FitnessThe Complete Guide, Frederick C. Hatfield, PhD, 1989 (ISSA) www.fitnesseducation.com 4) Your Performing Edge, Joann Dalakoetter, PhD, 2006 5) USLacorsse.com 6) ACSM, Resources For The Personal Trainer, 2nd Edition, 2007. American College of Sports Medicine. www. acsm. org 7) The Physician and Sport Medicine, Vol. 25, No. 8, August 2001, Manage Low-Back Pain, Steps to Optimize Function and Hasten Return to Activity, Jonathan A. Drezner, MD, Stanley A, Herring, MD, Kim Harmon, MD, Aaron Rubin, MD 8) Research Report Lumbar Posture Should It and can It Be Modified? A Study of Pasive Tissue Stiffness and Lumbar Position During Activities of Daily Living, Joan P. Scannell and Stuart M. McGill. 9) Low Back Exercises: Evidence for Improving Exercise Regimens, SM McGill, Physical Therapy 1998; Vol. 78, Pgs 754-765. 10) What Is The Mechanism Of Injury For The Low Back? How Is Low Back Injury Produced? Dynamic Chiropractic, April 17, 2000, Vol. 18, Issue 9, C. Libenson, DC 11) Ultimate Back Fitness and Performance, S. McGill, 2004, Wabno Publishers, Waterloo, Ontario, Canada, N2L 5W7. 12) Physicians of Rehabilitation, Industrial and Spine Medicine, Everett c. Hills, MS, MD, Consulting Staff, PC, Updated June 28, 2006. www.eMedicine com 13) www.SpineUniverse.com / Cleveland Clinic website. 14) Your Bad Back. Taking Care of Your Back, APTA website public information, www.apta.org 15) BioMechanics, Back Pain: By The Numbers, August 2004, www.biomech.com

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