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Archives by Tag 'Rob Rose'

3 Exceptional Drills to Improve Your Quickness/First Step

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

For many lacrosse players across the country, mid-March means its preseason time, a period to get prepared and conditioned for the regular season. To work on that first step and improve your overall quickness this spring, look to implement these dynamic conditioning drills led by renowned fitness expert Rob Rose

Ball Drops

The following drills focus on proper form and technique of a linear first step. You can eventually progress to angles and lateral movement from here, but the first drill we cover is a good launching point.

The goal: Be as efficient as you possibly can. If you can’t do this on a hard surface like a basketball court, you probably won’t be able to use hard balls and may have to go with using your hands. In terms of equipment, look to use two lacrosse balls.

Set 1: Ready Position

Start in a nice low ready position. Your feet should be side by side and wider than shoulder width. You should always be on the balls of your feet. Goal: Get the ball before it bounces twice. The goal for the coaches is to challenge the players. Make sure that the players don’t step back when accelerating to catch the ball.

The coach should bounce the ball. As soon as he/she does, the players are off and getting to the ball quick. Accelerate out and go through. Do not step back. While it may seem quicker, it’s inefficient. Instead, try a drop and push technique. As you get better at it, you will get quicker. Get a quick arm snap too.

Tip: Make your first step a small one. Otherwise, you will be off balance and won’t have the power for your second.

Set 2: Rapid Fire

Now it’s time to really challenge your players. When in ready position, have your players move their feet quickly (while in place) before accelerating to the ball.

Set 3: 180′s

Stay with the rapid fire, but now let’s get into a 180 position. Every time the coach yells “TIME,” the players will turn and do a 180. After doing it straight on, move into 180s at an angle.

Look to perform this drill at a distance of 5-7 yards

Tip: If you don’t have any balls or a hard surface available, then make the goal for each player to get to the hand of the coach before the other player does. Go two players at a time.

The previous workouts are featured in Championship Productions’ DVD “Complete Conditioning for Lacrosse” featuring Rob Rose. To check out more videos featuring lacrosse drills and exercises, click here.




Lacrosse Conditioning: The Perfect Anaerobic Workout for the Preseason

By adam.warner - Last updated: Tuesday, January 25, 2011

The preseason is currently in full swing for many college lacrosse teams across the country. With several months having passed since organized team practices last occurred, it’s common for these early season workouts to revolve around general conditioning and getting players back into playing shape.

Therefore, during this training period, it’s important for coaches to implement anaerobic conditioning, which is high-intensity, short-burst exercises ranging from 30 seconds to 3 minutes to promote speed, power and strength. Here’s an ideal workout geared toward those early preseason practices that will have a positive impact from the get-go.

Equipment: Cones spread five yards apart for 30 yards.

300 Yard Shuttle

Start out at the end cone and then jog down for 30 yards before turning back the other way. That “down and back” counts as one rep. Aim to go six times.

Remember, take a good jogging pace. At the end of 30 yards, make sure to plant your foot and cut off the endline before returning in the other direction.

5-5, 10-10, 20-20, 30-30

This is more or less a suicide drill. Start at the end cone before sprinting out 5 yards and then cutting back 5 yards, then immediately going out 10 yards and then cutting back 10 yards. Continue the trend until you go down 30 yards and back 30 yards. Be sure to vary which foot you use to cut off from. For instance, start by cutting off of your right foot and then cut off of your left, and so on. Never do two of the same in a row.

Jog 10, Sprint 20 ( x 3)

Jog for 10 yards. Once you get to the 10-yard mark, sprint all the way through the 30-yard mark. Be sure to accelerate hard. As soon as you get to the other end, come back the opposite way immediately and repeat.

Sprint 10, Carioca 10, Sprint 10, Shuffle 10

This time, you will sprint for 10 yards, go into cariocas for 10 yards, go back to sprinting for 10 yards and finish by shuffling for 10 more. Here, we are keeping our anaerobic endurance drills and changing them into something that has a little more change of direction.

 

This workout can be seen on the Championship Productions’ DVD “100 Conditioning Drills & Exercises for Lacrosse” with Rob Rose. To see additional conditioning videos, 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.




Preseason Conditioning to Improve Quickness and Reaction: 3-Cone Crazy

By adam.warner - Last updated: Tuesday, November 16, 2010

The 3-Cone Crazy Drill is a perfect preseason workout for lacrosse players as it works on improving overall quickness and reaction time. For this drill, only five cones are needed and they should be placed about three yards a part. To ensure of proper spacing with this drill, be sure to have three players participate per five cone set.

Meanwhile, players should stand about five yards away from the cones, but facing them. The overall goal of this drill is for players to react to stimuli and then get back to their original spot as quickly as possible, simulating game-like situations as well.

Set 1: Ready Position

In this drill, when the coach points to a cone, the players have to quickly sprint to it and touch it with their lacrosse stick before backpedaling to their starting position. Players should start out in a ready position with knees bent and eyes looking straight ahead. The coach will then point to either the left, right or center, and whenever that happens, the players must explode to each cone in whichever direction that the coach points.

Keys: Drop and push yourself off your mark, have little or no step back when starting out, and have a quick arm snap when exploding off.

Set 2: Rapid Fire

With rapid fire, players should incorporate “hot feet” whenever back in ready position. Hot feet means engaging in fast up and down movements with the feet when stationary. The coach will begin the drill with players making hot feet before pointing in various directions to dictate movements. Whenever the players get back to their original starting points, they should continue making rapid fire movements with their feet.

Set 3: Continuous

In continuous, the coaching signals are now constant. After commencing the drill, the players will never go back to a set position again nor back to their original starting points like before. This time, players are always moving and changing direction. If back pedaling, players should continue to back pedal until they hear or see the call of a new direction. There is no stopping in this workout.


This workout is featured in Championship Productions’ DVD “Complete Conditioning for Lacrosse” featuring Rob Rose. To see more videos featuring lacrosse drills and workouts, click here.




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