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Archives by Tag 'Robert Rose'

7 Amazing Offseason Exercises to Build Power

By adam.warner - Last updated: Tuesday, June 26, 2012

The offseason isn’t always about sunny days at the beach and taking a complete break from lacrosse. It’s also about staying in shape, improving your conditioning, and building strength. It’s that extra work and commitment during the offseason months that really pays dividends for individual players and teams. Follow along with renowned strength and conditioning specialist Rob Rose as he leads you through a number of power & core workouts that are particularly effective for lacrosse players.

Jump Series

With the jump series, we’ll go through four main sets. Focus on your form/technique and don’t let your knees come beyond your toes. Also, drop your butt back and have your knees follow your toes. Go for five jumps in each set and five jumps on each leg when necessary.

Set 1 – Jump Squat

Keep your head up and chest up. Place your hands on the back of your head. Get full extension of your hips. Your toes should be up and make a 90-degree drop. Land on that same line you started at.

Set 2 – Quick Jump

You will drop down and get the arms involved and then quickly drive them up. When you hit the ground, you will land with your arms back and then drive up again. Do five in a row. Get high in the air but land in the same place.

Set 3 – Ankle Flip

There shouldn’t be a lot of bend in the knee. It’s almost like constant hopping in place. Be quick off the ground, have a slight knee bend, and keep a shorter arm movement.

Set 4 – Scissor Jump

This is a split-squat jump, so your knees never go beyond the toe. Your back knee is just off the ground. Keep your knees and toes in line with your arms back and chest down. With your arms up, get a full extension of the hips. Start with your left leg out in front, jump, and then switch to the right leg in front and land that way. Keep it quick. Then go right back up with the other one.

 

Power Med Ball Push-Up

Set 1 – Med Ball Walk

Here you are simply walking over the med ball and keeping the core tight. Keep your shoulders over your hands. Your hands should be directly underneath your shoulders. Walk across the ball. While one hand goes up on top of the ball, the other hand is on the floor. Up and over is one rep.

Set 2 – Push Up

Push up, come up over the ball, and then push up on the other side. To make it easier, spread your feet out.

Set 3 – Power Push Up

Do a push up, and make sure that the ball doesn’t roll anywhere. Keep that same technique and form. Power up over the ball. If you start with right hand on the ball, power up over the ball, and land on the ball with your left hand. Repeat.

Notes: Go for 10 reps in each set. You can also use a basketball if you don’t have a med ball.

 

The previous clips can be seen on Championship Productions’ DVD “100 Conditioning Drills & Exercises for Lacrosse” featuring Rob Rose. To check out similar workout and conditioning videos, click here.




100 Conditioning Drills for Soccer!

By nate.landas - Last updated: Monday, March 15, 2010

We have recently released a new soccer DVD titled 100 Conditioning Drills for Soccer.  Robert Rose, President of Sport Specific Consulting and True Athlete Performance, provides workout plans for pre-season, in-season, and off-season.  This is great guide to to get your soccer team in shape and finish the match strong!




100 Conditioning Drills for Field Hockey

By nate.landas - Last updated: Thursday, February 25, 2010

We have recently released a new field hockey DVD titled 100 Conditioning Drills for Field HockeyRobert Rose, President of Sport Specific Consulting and True Athlete Performance, provides workout plans for pre-season, in-season, and off-season.  This is great guide to to get your field hockey players in shape and finish the match strong!




Over 100 Conditioning Drills for Lacrosse!

By nate.landas - Last updated: Friday, October 30, 2009

We have recently released a new lacrosse DVD featuring Robert Rose titled Complete Conditioning for Lacrosse.  Rose’s lacrosse DVD provides preseason, in-season, and off-season workout plans that feature over 100 conditioning drills and exercises.  Each drill is demonstrated by a lacrosse player, showing how to run the drill effectively.  This is a great tool to get your players in shape while improving their skills!




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