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Look to implement this dynamic circuit workout for in-season strength training. Follow along with Syracuse University Strength & Conditioning Olympic Sports Director Veronica Dyer as she leads you through a pair of circuit workouts proven to be effective for lacrosse players.
Circuits are fast-paced, quick, and challenging strength training exercises designed to mix up a traditional strength and conditioning program. Let’s start with this circuit.
Med Ball Slam - Slam a med ball side to side. Be sure to always bring the ball back up over your head after each purposeful slam. This exercise really engages the core and shoulders.
Havards – Use a standard bench for this one. Stand straight and facing the bench. Tap your toe quickly to the bench, alternating feet. This is almost like a running motion. Look to go quicker each time.
Wide Pushups – Get your hands out wider than your standard pushups (further than shoulder width apart). Your body should be nice and in line. Get down and deep. The wider pushup exercise targets shoulder areas more, plus your chest muscles and triceps.
Crossover Step – Use a bench again for this exercise. Step with your outside leg up onto the bench and then down to the opposite side of the ground. Keep going back and forth like this, using your outside leg each time to step up and onto the bench. Establish a rhythm, pick up the pace, and always try to go a little bit faster.
Bench Dips – Use your hands and grab the bench behind you. Face away from the bench and keep your legs straight out. Dip down bending at the elbows and come back straight up. You can also bend your knees to make this an easier routine.
Wall Sit – Press your back against the ball. Keep your feet are shoulder width apart. Sink down with your back pressed nice and firm against the wall. Your arms should be down at your side. Remember to breathe. Hold this position about 20-45 seconds. Continue to breathe and don’t creep up against the wall.
Squat to Bench – Squat down, touch the bench with your butt, and stand all the way back up. Your feet should be shoulder width apart. Make each rep controlled. Go down and all the way back. Keep a nice flat back and don’t do any turning or twisting.
Superhero Pushup Series
Superman Pushup - Come down and then lift up with one arm and the opposite leg. Alternate each time. Keep your back flat when you come up with that movement and don’t twist too much with the body. Make sure you are lifting with the shoulder and hip.
Batman - Do a pushup. Then open up like a cape to one side, turning those hips to the side. Then go down and back up with the opposite side. Square up your hips and really open up the body. Continue straight up with minimal rotation.
Spiderman – Go down and then bring that knee up to the side, as if crawling up a building. Look to bring the knee to the elbow.
Alternating V-Sit – Lay on the floor on your back with your arms behind you. Reach up with both hands to one leg. Crunch up and bring up the leg straight. Reach for the toe as high as you can and then come back down. Keep each rep nice and controlled.
Squat Hold – Start with your feet shoulder width apart. Drop down into a squat and hold it there. Keep your back flat and thighs parallel to the ground. Hold this position up to 45 seconds (depending on length of circuit).
Lateral Band Walk – Get bands around your ankles. Squat down, take two steps to the side, and then retreat. Look to maintain a lower squat position. Keep each movement controlled and always have tension in the band. Also, don’t get too close with the feet.
When developing agility, it’s about the ability to change directions quickly and efficiently. A lacrosse player equipped with excellent agility will certainly have a leg up on the competition. Check out the following drills below and see how you can improve your agility and make strides out on the lacrosse field.
There are some key components athletes should think about when involved in agility drills: “Drop and push”, and always use your arms (particularly on cuts). We’ll talk more about this later on in the article.
Here are some tips to keep in mind about accelerating. First, we are always looking to go from low to high. When you start out, you will start low with your body when accelerating and then go to high with your body. Start with your feet wide and then eventually move them to narrow. We also want to move to the balls of our feet as fast as we can. Then we need to drive our arms real hard to also help with the acceleration.
As for deceleration, we are looking to go high to low and drop the butt down. This time, it’s about going narrow to wide and using our heels.
Goals for Agility: To accelerate and decelerate properly, to always be pushing, and always be using our arms.
With sprint cuts, we’ll go through four main sets. Always finish off that last cone with a five-yard sprint. As for equipment, we’ll need five cones spread out five yards apart and five yards up (in a zigzag).
Set 1: Sprint and Stop in Ready Position
We will start in ready position and then hold in our ready position before gradually moving up to full game speed. Here’s how it works. Start in ready position at a cone and facing forward. Then sprint to the next cone on a slant and then immediately get back into ready position. Then again, accelerate and decelerate to the next cone on a slant (all zigzags here). Keep repeating until all cones are used.
Set 2: Rapid Fire
This is the same idea as before, but this time we are using “quick steps” or “hot feet” at each cone.
Set 3: Exaggerated Cuts
Now look to lean into all of your cuts. Always pick up that inside foot when leaning into the cut. Then push off hard on your outside foot.
Set 4: Full Speed
Go with a full sprint in this set. Drive hard out of each cut and push hard each time.
With a lacrosse stick in hand, players can really practice game-like situations and work on switching their stick from hand to hand when making specific cuts.
Equipment: Six cones and create a “W” pattern. Adjacent cones should be five yards apart.
Set 1: Sprint with Backpedal
Here we’ll sprint up to the cone and backpedal right back.
Set 2: Sprint with Forward Shuffle
Sprint up to the cone, touch the cone, push off with your right leg, and then lean into the direction of your cut. Next, push off with your outside foot, step with your inside foot, and give an elbow snap to help turn the hips. Be sure to always get a good arm drive going as well.
Set 3: Sprint with Backward Shuffle
Turn and shuffle back the same way that you just came from.
Set 4: Full Sprint
Now sprint to each cone, going hard each time. This is a perfect drill for lacrosse players.
The following workouts – and many other lacrosse-specific drills – can be seen on Championship Productions’ DVD “100 Conditioning Drills & Exercises for Lacrosse.” Check out similar videos in our lacrosse library by clicking here.