Tryouts

With the offseason coming to a close, tryouts and the beginning of the season are right around the corner. Your have prepared tirelessly in the offseason, so be ready to have a great tryout. Some people psych themselves out, get in their own heads and don't play to their potential. Don't let that happen to you, keep a positive attitude. Go into tryouts knowing you have the right skills and are in the best shape possible. 


Returner or first year player no one is ever guaranteed a spot, try your hardest and earn the respect you deserve. Coaches understand that you might be nervous, so if you drop a pass, dont hang your head, shake it off and go get that ground ball! No matter what always work your hardest, the extra effort will take you a long way. 


Be a coachable player, that means maintaining that all around positive attitude. Run on and off the field at all times, be attentive in huddles and show the coaches and your teammates that you mean business. Listen to what your coaches have to say to you, they are telling you it for reason. They know the game and they know what is best for you. 


Overall, be comfortable, be confident and play the game you love the way you know how. 

Climbing the Ladder

So far we have worked on our endurance and core strength, the next few weeks will be all about speed. Regardless of position speed is essential: your first step, your break away spend, or your ability to catch up are all important. One of the best ways to work on your foot speed is with ladder exercises. This is a piece of training equipment that you can not live without. They are not incredibly expensive, and they are definitely worth the investment.

Below is a video courtesy of our friend Chris Barnard from Overtime Athletics. The video is a compilation of 8 ladder exercises, varying from easy to very difficult. Take a look.

Like almost every exercise we do, form is key. Notice how the man in the video always has his knees bent in an athletic stance, he isn't bobbing up and down he is staying low. His arms are also pumping in sequence with his legs, like he is running. Don't try to go to fast you will only trip, make sure you are well balanced and going at a fast but manageable pace

Begin by trying the first five techniques: one foot, two feet, two feet in one foot out, two feet in two feet out, and two feet lateral. Do each variation down and back ways 3 times with 20 seconds rest in between technique. This can also serve as an endurance drill so push yourself. As you begin to get comfortable move on to the other three more challenging techniques. 

Shape Up: Playing Wall Ball

This week's article is throw back (pun intended), we are brining back an old post to remind everyone how to properly practice your throwing and catching, nothing is more important!

The more you work on your stick skills the better they get and lacrosse is a sport where continual practice is essential. While having a catch with your buddy is great he can't give you the repetition and consistency of a wall. Playing wall ball is the best way to improve your skills. You can use a cinderblock wall in the gym, a brick wall behind your house or a bounce back. What ever you use make sure that you don't have your mom chasing after you for breaking a window.  

Aggressive Athletic Stance

The most important thing while working the wall is to practice like you play. Make all your movements realistic and at game speed because otherwise it's pointless. Start with an aggressive athletic stance, your opposite foot forward, knees bent, chest up and out and elbows up and back. Before you even pick up stick, practice throwing with your hand. Exaggerate every motion, stepping forward, arching your arm, snapping through. This is how you should always throw and catch the ball. The lack of having a stick and second hand to rely on should show you how important it is to fully follow through. When you do pick up your stick, stand a good 8 to 10 feet away to give your self room to move, throw and catch. No matter what type of wall you are using pick a spot, a crack, a brick, and piece of tape and aim for that spot continuously. Work on your aim and consistency. Remember to keep your hands away from your body and to always move your feet, step towards your target and follow through.

Keeps hands up and away 

from your body

This is your opportunity to work on your off hand. Every time you throw against the ball try to get in at least 50 concise, quick, clean, precision passes with each hand. Once you get comfortable practice catching with one split dodging and then throwing with other. Hopefully after enough practice this motion will be fluid.

To continue to be successful you must be comfortable and efficent using both of your hands, so practicing on the wall is incredibly important. Try to 'play wall ball' at least twice a week. No matter what level of lacrosse you play at, you must continue to practice the fundamentals.