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Archives by Tag 'Core Exercises'

Conditioning Tips and Core Workouts Perfect for the Preseason

By adam.warner - Last updated: Tuesday, February 12, 2013

With the 2013 lacrosse season getting ramped up, it’s now a perfect time for players to focus on conditioning, strength training, and getting into game shape. Follow along with Syracuse University Strength & Conditioning Olympic Sports Director Veronica Dyer as she leads you through a variety of core exercises and conditioning tips that are particularly effective for lacrosse athletes.

Conditioning Tips

Lacrosse is a dynamic sport and you need to have a good base of aerobic and anaerobic conditioning. At the beginning of a season, it’s important for athletes to establish a general base of fitness. At Syracuse, players are required to do some basic testing when they arrive on campus, including a mile run and three 300-yard shuttles within a certain amount of time.

Meanwhile at Syracuse, Dyer makes sure that early season training is geared toward conditioning so the players can focus on other strength and conditioning areas for the rest of the year. The training will begin general and then get more complex as the year goes on.

For instance, early training sessions may consist of longer runs and interval training. As the team gets more conditioned, the training staff will lower the time goals and implement shorter intervals and shorter rest time — all while increasing the speed to accomplish each one.

Closer to the beginning of the regular season, the staff typically knows that players are in game shape so it’s not necessary to tax them too often. While some conditioning is still important, the bulk of work is now geared toward the games.  In season, it’s usually left up to the players to work on their conditioning.


Abs & Core Exercises

Core development is imperative in lacrosse. In these exercises, we will incorporate bars to simulate lacrosse sticks. Players start out with their backs on the floor, knees bent, and feet flat on the ground. The sticks are held out over the stomach/chest area.

1) Overhead Sit-up

Start with the bar straight up over your head. Crunch up and do a full sit-up, extend at the top, and then come back down. Keep your movements nice and controlled and keep your arms up. Make sure that your core area is engaged during each rep. Go for 10-15 reps.

2) Flutter Kick and Press

Start with your back on the floor and legs straight out. Get your arms up over the chest. While raising the bar up and down, make a flutter kick motion with the legs. Keep those legs straight and be sure that the motion is coming from the hips. Every time you press the bar, that’s one rep.

3) Jackknife

Get one leg straight up in air. Meanwhile, hold the other leg straight out and just an inch or two off the ground. Your arms should be straight up. The goal here is to reach up to your top toe. Keep that leg straight. After 10-15 reps, switch legs.

4) Jillknife

Similar to the Jackknife, but this time the bar should be underneath the top leg. Reach for the bottom toe. Your other leg is just off the ground like before.

5) Superman

Put your chest on the ground and hold your arms and legs straight out. Contract lifting legs and arms off the ground with the bar. Get a nice and controlled motion going up and down. Look to hit between 15 and 20 reps and don’t forget about your breathing techniques.

6) Extended Double Crunch

Get on your back to start. Crunch up, bring your knees to the chest, and bring the bar over top of the legs before extending back out. Keep your arms straight the entire time. Also, don’t let your feet or arms touch the ground at any time.


The previous clips can be seen on Championship Productions’ DVD “Agility Training and Conditioning for Women’s Lacrosse” with Veronica Dyer. To find more videos offering lacrosse training and conditioning drills, click here.

14 Lunge and Step-Up Exercises to Build Lower Body Strength

By adam.warner - Last updated: Wednesday, November 2, 2011

According to renowned strength and conditioning coach Alan Stein, the stronger and more powerful a player can become in the weight room, the more explosive they’ll be on the court. And with the 2011-12 basketball season right around the corner, it’s important that players make use of the weight room and an effective strength and conditioning program.

In this week’s player development feature, follow along with Stein as he takes you through some dynamic lower body exercises focusing on lunges and step-ups. Hopefully by implementing some of these workouts, your players will lessen the occurrence of injury and improve their performance on the court.

Lower Body Overview

One of the key components to being a more explosive player on the court is strengthening up your lower body and core. Lunges, squats and step-ups make up the bulk of what we do from a lower body standpoint. It’s key that we try to challenge players with as much variety as we can, too.


In this situation, the left foot will be the pivot foot. The left foot won’t move here, just like on the court. There are six different lunges we can do. First, start with just body weight, but then you can progress to dumbbells or medicine balls.

1) Front Lunge – Ankles, knees, hips, and shoulders should stay facing forward.

2) Lateral Lunge – Should start 90 degrees to the right. When stepping to the right, the left foot should stay flat. Make sure your ankle doesn’t roll over. Still keep those ankles, knees, hips, and shoulders facing forward. This workout is great for strengthening the hips and groin.

3) 135 degree Lunge – Keep your left foot facing forward. Your entire left leg will face forward here. Also, you will rotate your hips and shoulders and aim for back diagonal at 135 degrees.

4) Step Back Lunge – This is almost identical to a forward lunge, but now we will step back with our right foot.

5) Step Behind Lunge – With your ankles, knees, hips, and shoulders facing forward, take your right leg and reach it back as far as you can to the left side, dropping that knee as far as possible. Then step back. If you have some discomfort, you can piviot that left foot a bit.

6) Cross Over Lunge – Same principles as before, but now we will step across and in front. Keep your chest square to the direction you are facing.



First, start by putting your right foot on top of the steps or box. Make sure that your entire foot is on top of the step (no heel hanging off).

1) Front Step-Up – Make a right leg step, then drive the left knee up to the sky. Do 2-3 reps with right leg. Leave your right leg up each time.

2) Front Step-Up: Hip Flexor – This workout is the same thing as before, but this time take your foot off the step each time.

3) Step-Up Lunge – Step up and drive your knee up, and when you step back down, lunge back with your right leg/foot. Repeat.

4) Lateral Step Ups – Stand lateral to the step/box. Put one foot on and keep it parallel. You want to pull yourself up using your groin. Just raise the left knee; you don’t have to twist at the top.

5) 135 Step Up – Put your leg perpendicular to the step/box now (i.e. your right foot should face to the right but your body is facing out front). At the top, you will turn and face to the right (or a different direction) and raise your knee in the air.

6) Cross Over Step Up – Stand lateral to the box. Step across with the left foot and on top of the step/box. The right foot never touches the box. Take off your left foot each time and then come to square one.


The previous clips can be seen on Championship Productions’ DVD “Alan Stein’s DeMatha Basketball: Strength and Power.” To check out our entire Strength and Conditioning catalog, click here.

5 Key Preseason “Core” Exercises Designed for Lacrosse Players

By adam.warner - Last updated: Tuesday, December 14, 2010

With the preseason just around the corner for many college programs, it’s important for athletes to be in the best shape they can be when the season arrives. Therefore, this week’s conditioning feature places an emphasis on the body’s core muscles and follows five easy workouts specifically geared toward lacrosse players. If followed correctly and incorporated into a regular training routine, players can reap some major benefits from these effective exercises.

The workouts focus on five key areas: regular abdominals, transverse abdominals (the abdominals that twist you), obliques (side bend), the lower back and glutes, plus hip flexors. Players that hit all five of these areas on a consistent basis will find greater core strength, posture and flexibility, all of which will hopefully lead towards better health, improvement and success on the field.

The drills — which can be done with or without lacrosse sticks — can easily be implemented into any of your upcoming practices, can be used at any level and will also be beneficial at any time of the year. Athletes can add a med ball to make the workouts more advanced, too.

1.) Sit-ups
Perform 20 standard sit-ups. Keeps arms straight in the air. Do not rest your shoulders. Keep feet flat on the floor. Make movements slow and controlled. Always look toward the ceiling.

2.) Alternating Pike
In this exercise, bring your chest up from the floor and at the same time, bring one leg straight up and have your hands meet your feet. Do 10 reps on each side. Keeps arms straight and legs straight. Upper and lower body should meet at the top. Be sure to keep your abs tight and make slow and controlled movements.

3.) Russian Twist
Start out sitting down with your feet off the floor and legs bent. Next, twist to the right and touch the floor and then twist over and touch the floor to the left. Do 20 reps on each side. Start slow and methodical before picking up the pace. Abs and low back should be tight. Add a med ball or stick and use it to touch the floor. Follow your stick/ball with your eyes. Chest should be up and core tight. Eyes should follow hands during rotation.

4.) Leg Raise
This is a great exercise for the hip flexors. Do 20 raises. Sit with your full body and black on the floor. Toes should be pointed and hands and arms should be on the ground as well. Next, lift your legs up 60 degrees and hold them there. Then move your legs up and down with toes pointed but never touching the ground. Push your hands hard into the ground. Legs should be straight and breathe out on exertion. Keep your lower back on the floor and keep movements slow and controlled.

5.) Superman Drill
Lay on your stomach with your arms stretched out in front of you. Also, lift your legs off the ground but keep them straight. At the same time, left your arms off the ground but straight, similar to a “Superman” pose. Go up and down like this for 20 reps. Always keep your arms and legs straight as your upper and lower body raises off the ground at the same time. Add med balls or lacrosse sticks to your hands for an advanced movement.


This core workout can be found on the Championship Productions DVD “Complete Conditioning for Lacrosse” featuring Rob Rose. To see similar workout and conditioning videos, click here.


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