Weight Lifting Training For Improved Lacrosse Athletic Performance

Weight lifting training can be used by almost any athlete to improve speed, strength and endurance. When used properly a lacrosse athlete can use this tool to increase their body mass for more force on the field. This increase will lead to improvements that most people don’t realize.

In physics there is an equation that states that Mass (How much you weigh) x Acceleration (How fast that weight is moving) = Force. If a lacrosse athlete uses a systematic training program of nutrition, postural balance, sprint technique improvement and weight lifting they can maximize this equation in their favor.

A perfect example is N.B.A. player LeBron James of the Cleveland Cavaliers. He has similar skills as most other players in the N.B.A however he has two very important physical traits that set him way apart and make him one of the top two or three players in the world. Those two factors are size and explosiveness.

At 6’8” tall and somewhere around 250 lbs. LeBron has the size of an N.F.L. linebacker but the athleticism of a world-class high jumper or long jumper. With this combination of size, speed, agility and top-level basketball skills he is virtually unstoppable in competition.

His size allows him to go past defenders with ease and take contact from other opponents that would crush most other players. This allows him much more opportunity to score and stay injury free. The slighter athlete will be more prone to injury, getting stopped on a drive and maybe even miss their shot due to being shaken off their balance easier.

As a former basketball player who took up weight training during high school I saw firsthand how resistance training could help make you a better athlete. I gained almost 70 lbs. throughout college and was able to actually improve my jumping and running ability.
As I increased my size and speed with weight lifting training I maintained my basketball skill level. This helped improve my overall game.

At 250 lbs. I was able to score and rebound in different ways that I could not weighing 180 lbs. This was exciting for me to be able to go to the basketball court and see the improvements in my overall game. This discovery allowed me to share this knowledge with the athletes I train today. I have helped many athletes who play both football and basketball improve their athleticism in both sports.

Weight lifting training can stimulate lean muscle mass growth that will increase your overall weight and increase your ability to produce muscular power. This combination is what will help you grow in size, run faster, jump higher and beat your opponents.

In closing, I think it is a great idea for lacrosse athletes to get involved with a properly structured weight lifting training program and start making improvements in your sports training today. In just a few short months you can make some dramatic improvements to your physique.

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Titanium Shafts versus Titanium Name

Titanium alloy shafts were very popular in the mid-1990’s with Warrior taking most of the credit for offering this popular alternative.  Over the years however, less and less titanium has been used by players as the attack shafts proved to be relatively heavy at 7.5 to 8 ounces.  Titanium defense poles were typically made in the same thickness as the attack shafts, so at 15 to 16 ounces, the weight was not too bad.  In my opinion, the popularity faded somewhat due to the high prices and lack of a reasonable warranty, and in some part because of the heavy weight.

While it is easy to spot a titanium shaft because of the very thin walls and relatively heavy weight, what about shafts that feel like everything else on the market but have graphics or a model name to suggest “Titanium” or “Titanium Enhanced”?  Well basically it means nothing.  As we stated in a previous entry, 80 to 90% of the lacrosse shafts are made of alloys 7050 or 7075.  Every aluminum alloy has some titanium added as an alloying addition to refine grains during casting.  The amount added is in the range of 0.020 to 0.10%.  This applies to aluminum that is used in lacrosse shafts, lawn furniture, window frames, beverage cans, aluminum foil – everything.  Nothing can be gained by adding more titanium, in other words you cannot gain strength by exceeding the 0.10% level.  Moreover, the alloy properties would be compromised as the extra titanium would form insoluble constituent particles.

So, if you think that the shaft that you picked up in the store that is the same weight and same thickness as almost everything else will have better performance because the word titanium is on the shaft, then think again………it won’t!

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Taking Your Lacrosse Workouts To The Next Level With Pre-Workout Formula

There are two different versions of Pre-Workout Formula to maximize lacrosse sports fitness workout energy, focus, endurance and fat loss. This combination of amino acids will make you feel great while training and you will see great results if used with a systematic diet and training program.


This formula will help you increase mental focus, strength, and endurance and promote increases in muscular size. It is a great product in combination with our online training athlete training system to transform your body.

Body And Mind

We have an endurance formula that does not contain Creatine Ethyl Ester and L-Arginine Alpha Ketoglutarate known as body and mind. This product is great for people who are not focused on gaining weight or are not concerned with maximal strength gains.

List Of Active Ingredients For Pump & Body And Mind



Used for lacrosse exercise performance and weight loss. ALCAR has profound anti-aging and nutrient repartitioning properties. Used for the treatment of Alzheimer’s, Parkinson’s, diabetic neuropathy, depression and many other neurological disorders also used for the  treatment of alcoholism and cardiovascular diseases. ALCAR has a profound ability to use fat as energy. Various studies have shown that ALCAR improves performance in people with heart problems. Additionally, ALCAR is a potent antioxidant.  Studies in aged rodents show markedly improved memory and learning capacities.

Side Effects

ALCAR has no toxicity, teratogenicity, contraindications, or drug integrations. There are very few side effects associated with carnitine use, and no serious side effects have been reported. Some users report nausea or stimulation, but these tend to be transient and disappear with time. There are also many anecdotal reports of more vivid dreams.



A lot of research studies have shown that people who suffer from depression, anxiety, attention disorders and psychoses have low levels of L-Tyrosine. Upon supplementation, they often have more enthusiasm and energy.

Because it is one of the building blocks for adrenaline and norepinephrine, the benefits of L Tyrosine include increasing your energy and speeding up your metabolism by encouraging your body to burn stored fat and sugar.

Other benefits of L Tyrosine stem from dopamine, which is often used to treat depression, and from norepinephrine, which is often suggested to help children and adults with attention disorders focus and concentrate.   

Tyrosine may enhance to reduce the irritability, despair, and fatigue associated with premenstrual syndrome. According to the researchers tyrosine may also stimulate growth hormone and can act as a mild appetite suppressant. Tyrosine supplements improve mental function in people who are deprived of sleep or exposed to other forms of stress. Tyrosine is specifically used to treat despair because it is a precursor for those neurotransmitters that are responsible for transmitting nerve impulses and beneficial effect in despair.

Side Effects

Toxicological studies indicate that tyrosine is quite safe. Side effects of tyrosine have been reported in a few, occasional cases. L-tyrosine side effects include mild to moderate chest pains, tightness in the chest or throat areas, skin hives, itchy or swollen skin, or rashes (allergic reactions).

Side Effects

Citrulline malate improves aerobic performance and capacity when trainin for lacrosse by influencing lactic acid metabolism and reducing fatigue. Studies in Europe, where citrulline malate has been used for over 20 years, demonstrate reduction in mental and physical fatigue and exhaustion in geriatric and post-surgery patients.

Groups of basketball players were supplemented with citrulline malate for over 13 days with two different dosages. The group with the higher dosage had significant improvements in maximal workload during an exercise test on a cycle ergometer. A modest percentage of individuals reported improved mental alertness & clarity. And many individuals reported a significant increase in muscle fullness, or intensity of the pump in the gym.

Side Effects

No known side effects



L-Arginine-alpha-Ketoglutarate promotes muscle growth, increases strength, speeds muscle recovery and sustains long lasting muscular blood flow – all necessary traits for a lacrosse player. Arginine alpha-ketoglutarate (AKG) boosts Nitric Oxide levels in skeletal muscle. After using AKG, bodybuilders report that their pumps were far larger and lasted longer.

They looked bigger. Their muscles felt fuller and tighter. Some of them literally felt pumped all day. But the pump is really only a side effect. The real benefit is the ability of NO to rapidly generate new muscle growth, increase strength and accelerate recovery in all of the muscles.

Arginine also boosts the production of growth hormone. Human growth hormone helps in muscle building, leading to increased muscle size and strength. Arginine is a very popular treatment for erectile dysfunction, and has a reputation for restoring sex drive and confidence.

Side Effects   – No major AAKG side effects have been reported in medical journals

Creatine Ethyl Ester


Why CEE instead of Monohydrate?

Works faster and is more efficiently absorbed.  This is likely because the esterification of creatine, CEE, will increase its lipopholic abilities, and thus esterified creatine will use fat more efficiently to permeate the cell wall and exert its effects on cellular function than its unesterified creatine monohydrate counterpart.

Requires a smaller dosage. This is likely because regular creatine monohydrate is absorbed poorly by the body, and its effectiveness is dependent on the cells’ ability to absorb it.

As a result, the poor absorption rate of regular creatine monohydrate requires users to ingest larger amounts of creatine monohydrate (5 to 20 grams, daily) to achieve a desired effect, versus the three to six grams of esterfied creatine, daily. Eliminates the infamous “water bloat” look.

Thus is likely because creatine draws water into the cell (cell volumization), and because most ingested creatine monohydrate is not all absorbed, any unabsorbed creatine will sit outside of the target cell with the water. As a result, this may cause the dreaded “creatine water bloat.” Whereas esterfied creatine is said to pull nearly all of the water into the muscle cell, thereby creating a harder, more solid appearance of muscularity.

What this means for a lacrosse player is that CEE can help you get stronger in the weight room, faster on the field and recover quicker between short sprints.

Side effects

Cramping and bloating are the most common side effects experienced by creatine users. However, with the more easily absorbed creatine ethyl ester form, these side effects may be eliminated or reduced. If you no longer take creatine monohydrate due to these adverse effects, you may benefit from creatine ethyl ester.



Improves Athletic Performance at high altitudes (due to Piracetam’s ability to prevent Hypoxia).
Reduces Fatigue. prevents and accelerates the Brains recovery from Hypoxia
Improves Alertness in normal, healthy humans and age-impaired persons.
Improves the condition of Alzheimer’s Disease patients and Dementia patients
Increases Alertness (by an average of 50%)
Alleviates Depression (by an average of 32%)
Alleviates the Paranoia that often occurs during the progression of Alzheimer’s Disease.
Alleviates Sleep Disorders in Alzheimer’s Disease and Dementia patients.
Alleviates Anxiety.

(1,200 – 2,400 mg per ay) alleviates the Learning difficulties associated with Attention Deficit Disorder (ADD).
Improves Attention Span in normal, healthy humans and age-impaired persons.
Regenerates the Central Nervous System.
Increases the number of Cholinergic Receptors (i.e. Receptors for Acetylcholine) in the brain by up to 40%

Protects against Memory loss from physical injury and chemical poisoning.
Improves Short Term Memory

Side Effects

Piracetam is totally non-toxic. No side-effects have been observed even at extremely high dosages. Piracetam produced none of the side-effects (stimulation or sedation) that usually occur in drugs that act on the Central Nervous System.



Increases muscle strength. Increases metabolism by breaking down fat, freeing fatty acids and forcing them to be burned. Caffeine is the most active ingredient in many diet pills. Increases pain relief medication effects. Increases mental fatigue. Reduces asthma symptoms.

Side Effects

consumption of higher doses of caffeine (more than 600 mg/day) has been reported to have lead to caffeinism. Caffeinism is a syndrome characterized by anxiety, restlessness, and sleep disorders (similar to anxiety states). It has also been reported that chronic, heavy caffeine ingestion may be associated with depression. Caffeine may cause anxiety and panic in panic disorder patients and may aggravate premenstrual syndrome (PMS).

When To Take Pre-Workout Formula

Pre-Workout Formula is best taken on an empty stomach 45 minutes before your lacrosse training session.

The best way to ensure an empty stomach is eating an easily digested meal 2-2.5 hours before your workout.

For intense athletic competitions Pre-Workout Formula can be taken again in a ½ to full serving at half time.

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Improve Lacrosse Training in Young Athletes With These Supplement Tips

Today many young lacrosse athletes are experimenting with supplements to improve sports performance training without understanding exactly what they are putting into their bodies. With this fact in mind I think some sound advice should be given to young athletes regarding supplements?

Many lacrosse parents have asked me if there is anything that should be a part of their sports nutritional supplement program and is there anything they should stay away from?

For the most part, I believe that this is a personal choice but there a few great recommendations.

Most young athletes need to focus on developing good eating habits. That is the most important thing. Basic supplements like quality protein powders in the form of whey protein isolate as a post workout shake and micellar casein as a meal replacement shake are a start.

From there a good essential fatty acid supplement like fish oil capsules is a great addition. This is important because essential fatty acids are not produced in the body and most athletes’ diets don’t contain them! www.truenutrition.com sells a good fish oil for a good price.

Next a multi-vitamin that contains high amounts of C and D is a great addition. Once again many athletes diet don’t supply all the vitamins and minerals necessary to run the body at optimal levels. Life Extension makes a great multi-vitamin-multi-mineral formula. This can be purchased at www.thefitnesstrainingprogram.com

And then possibly an essential amino acid blend (EAA) would be a good place to start. Just like essential fatty acids are not produced by the body so are essential amino acids. Adding these in the right amount will ensure your body is growing and repairing in the most efficient way possible. Optimum EFX makes an amazing (EAA) blend that many pro athletes use which can be ordered at www.prosportssupplements.com

But again, getting the eating habits in place is priority number one. Focus on eating protein with every meal, then learning about and eating low glycemic carbohydrates and avoid trans fats and replace them with unsaturated sources like olive oil and nuts.

This may seem simple but a very high percentage of young lacrosse athletes don’t do this. Following some if not all of this advice will improve your sports performance training for lacrosse.

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Controlling Carbohydrates To Improve Speed And Agility Training For Lacrosse

In the process that all athletes go through to improve performance there are many variables that need to be juggled. Speed agility training is one of the most important factors. Most lacrosse athletes go through an awakening process of how training and nutrition can lead to becoming a more complete athlete. Many young athletes have asked me, “What is the best way to follow a diet?”

Most lacrosse athletes’ main goal is too play on a higher level and that can include going to college and possibly getting their tuition paid for with an athletic scholarship. I tell many athletes they are going to have to get bigger, faster and stronger to compete at the next level.

After this conversation many lacrosse athletes start taking their training very seriously. Most athletes make an agreement that they need to make it to all their workout sessions and follow my nutrition manual carefully. So far most serious have made that commitment successfully. They bring me a food log every week so that I can monitor their progress.

One of the key components to my strategy for improving athletes is improving their strength to weight ratio. I talk about this a lot because it is very important. In my training manual I explain it in detail. Because this is a short article I will give a brief synopsis. This concept is basically lowering a lacrosse athlete’s body fat level to a point that still allows an athlete to function at optimal levels while improving overall strength.

One tool for accomplishing this mission is controlling carbohydrate intake to lower body fat levels. This tool works wonders and makes athletes feel so much better. By mastering this concept you can expect to see dramatic differences in body composition and energy levels.

It is very important to take the time to learn about food. Having a solid education about nutrition will give you the tools to succeed. Bottom line from my experience is that those whom read and study succeed and those who don’t make excuses and fail.

It’s helpful to understand Food Blocks / Macronutrients. There are three different Food Blocks / Macronutrients. The foods are Carbohydrates, Proteins and Fat. All three of these food blocks will count for a certain part of each meal you eat.

Carbohydrates are your body’s main energy source. The body can use proteins and fats for energy but are harder for the body to use. We want to eat just enough carbohydrates to give the body energy but not so much that the body will store fat.

The Glycemic Index or (GI) is a helpful tool. Not all carbohydrate foods are the same. Different carbohydrates can act differently in our bodies. The glycemic index shows you the difference by measuring carbohydrates from how they affect your blood sugar levels. Choosing low (GI) crabs is the key to your improvement of body composition.

This is a very important concept to learn. My Athlete Training Manual that comes free with my online subscription has the glycemic index in it along with all the information necessary to start and follow a diet that will dramatically change your body composition. This improvement will lead to better performance in speed agility training for lacrosse.

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Army 2013 Men’s Lacrosse, Early Commitments

Army 2013 early signers include

  • Tim Langerhans (Defense), Conestoga HS, Berwin, PA
  • Thomas Crabtree (Attack), Cathedral Catholic HS, San Diego, CA
  • Johnny Rhudy (Defense), New Canaan HS, New Canaan, CT
  • Ray Horgan (Defense), Deerfield Academy HS, Deerfield, MA
  • Bennett Bradley (Midfield/FO), Loyola Blakefield HS, Towson, MD
  • C.J. Loconte (Attack), Duxbury HS, Duxbury, MA
  • Jimmy TenBrink (Attack/Midfield), Smithtown East, St. James, NY
  • Nathan Blondino (Attack), St. Mary’s Ryken HS, California, MD
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Titanium Lacrosse Shafts

Titanium Lacrosse Shafts – Warrior Lacrosse made their name in the early 1990’s with titanium alloy shafts.  These shafts were very popular back in the 1990’s, and although there are many high strength titanium alloys, it is likely that most of the shafts are comprised of the medium strength titanium alloy Ti -3.0 Al – 2.5 V as that all

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Different Lacrosse Shafts For Players

There is a wide array of lacrosse shafts to choose from, with prices ranging anywhere from $20 to $240+ for a shaft. A player’s shaft won’t make or break his career.

The most important difference between lacrosse shafts is the material which they are made of. This determines the shaft’s weight and durability against denting, bending, and snapping. A shaft with minor dents is usable, but major dents can dramatically bend or warp the stick, making it unusable. It is not a good idea to play with a bent or broken shaft, as it will alter your passes and shots.

Aluminum, a more economical material for a lacrosse shaft, tends to weigh more and is more easily dented and broken as compared to other alloy shafts. While most players prefer lighter shafts, some prefer heavier shafts as they cause more severe injuries to their opponents.

At first, it may seem reasonable that the attack men and midfielders, the players with mainly offensive goals, would use lighter sticks and vice versa for the defenders. In reality, this is not the case, as defensemen use long poles and the additional weight of a heavier stick would hinder their ability to throw quick and accurate stick checks at their opponents.

While the large majority of lacrosse players prefer lighter lacrosse shafts that allow faster stick mobility, some have played with hand-crafted a stick made of dense, heavy wood to use against his most serious opponents.

The player created and used this stick to inflict intense pain on the competitor’s arms. Most leagues do not check shaft materials, so there is a small possibility that players in your league may use unique materials for their sticks.

Certain lacrosse shafts will boast the best “strength-to-weight” ratio on the market, but in reality, the main difference maker for shafts is the material. For example, all aluminum lacrosse shafts have a remarkably similar “strength-to-weight” ratio regardless of the brand and/or model.

Due to the demands of the sport, it is inevitable that a player’s shaft will be dented and possibly broken regardless of the shaft type used. While titanium lacrosse shafts (and other more expensive shafts) may indeed have slightly better strength to weight ratios, they are not immune to being significantly dented or broken either.

Certain players have played with numerous titanium shafts that have dented or bent into angles, to the point where they can no longer be used.

Attack men and midfielders use a regular sized shaft (usually measuring 30 inches); goalies use a goalie shaft (usually measuring 40 inches); and defensemen use a defensive shaft, known as a “long-stick”, or “long-pole” (measuring up to 60 inches). The regular-sized shaft allows midfielders and attack men to better protect the stick while cradling and dodging, while the long-stick is an advantage for defenders as it allows them to throw stick checks and play defense from a longer distance (the long-stick defender doesn’t have to be right next to their opponent to pester the opponent with their stick).

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Strength To Weight Ratio To Improve A Lacrosse Athlete

Strength To Weight Ratio To Improve A Lacrosse Athlete

One of the key fundamentals for improving athletic and ultimately lacrosse performance is improving an athlete’s strength to weight ratio. That means that you work to cut any unnecessary body fat from your physique and choose a training program that makes you as strong and explosive as possible.

This concept is very similar to how most formula one race car engineers think when designing their automobiles. More power and less drag equals higher speed and more efficiency. That requires an expertise in finding the right alloy for the chassis and strong enough yet light enough metal for the engine.

This can be a real juggling act and requires a keen eye for adjustment.

When exercising it’s important to monitor how you are improving in all areas like weight lifting, running and the performance of your favorite physical activity.

These numbers need to be monitored in relationship to your body-fat and bodyweight weekly. Abnormal changes in any of these numbers may require a look at diet, rest and your training program.

For example if you are not getting stronger and increasing your ability to do more quality work in your exercise session you may need to eat a few more calories or focus on stretching and recovery methods like taking a Jacuzzi or getting more rest.

Strength To Weight RatioFor The Lacrosse Athlete

The concept is simple for sports training in lacrosse. We want an athlete to be as strong, lean and healthy as possible to have the stamina to perform their sport at a high level. Remember there is no sense in losing weight if it will adversely affect your ability to be as athletic as possible. Athletic performance is the main focus.

We want to achieve an optimal balance of body fat level, body weight and strength that works best for each athlete. Sacrificing one for another will disturb the balance needed for optimal performance.

The goal is to feel, look and perform your best.

Let’s use the analogy of a racecar to explain strength to weight ratio. Say the car has a 2000 lb. chassis and a 400 horsepower engine to begin with.

If the engineering team can make the chassis 1500 lbs. (lower body fat) with the same strength to hold the car together and then put in a 500 horsepower engine (increase strength through resistance training) the strength to weight ratio will improve. The car can now apply more force with less drag and that leads to better performance (speed, explosiveness and endurance).

For the athlete that means it’s easier to perform all their necessary athletic drills.

Body-fat levels are improved by following a combination of diet and sports fitness training. The diet should consist of calorie/gram control, low glycemic carbohydrates, quality proteins and unsaturated fats. Sports fitness training should be an all encompassing combination of systematic resistance training, speed and agility training, flexibility work, massage, chiropractic (if necessary) and sport specific training.

When training it’s important to monitor how an athlete is improving in all areas like weight lifting, running and the performance their actual sport.

These numbers need to be monitored in relationship to your body-fat and bodyweight weekly. Abnormal changes in any of these numbers may require a look at diet, rest and the training program.

For example if, no progress is made by  getting stronger and increasing your ability to do more quality work in your training session the overall program may need to be adjusted with a focus on eating a few more calories or focusing on stretching and recovery methods like taking a Jacuzzi or getting more rest.


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Training Preparation For Lacrosse

Fitness is a huge part of success in the game of lacrosse. You must posses speed, strength and endurance in order be competitive. Arriving at the first day of practice out-of-shape, regardless of your talent, is the best way to get on your coaches bad side and fall way behind other less talented players and end up on the bench. You simply cannot play lacrosse if you are not in top condition. Tthere is too much running, hustle and fitness involved in the game.

It’s best to start at least 2 months before the first practice because you don’t want to spend the first weeks trying to get into playing shape and looking bad in front of the coaches. You want to show your commitment to the team and impress the coaches quickly because many decisions about who will play are made in the first weeks of practice. Your goal must be to make sure you are at least a starter, which will give you an opportunity to have a good season – and this all starts by arriving in shape.

A good idea is a routine of distance running, basketball and some sort of muscle building routine.

Distance running:

There is a ton of running in lacrosse, and you better be prepared. Your goal is to be in shape when the season starts, not be a marathon runner. In two months, you should be able to increase your cardio fitness by running approx. 3 times per week. For the first 2 weeks, incorporate a run of 1.5 miles each time you go to the track, followed by some 100 yard sprints. This should start to get your legs in shape and give you enough time to recover to prevent injury. Make sure you have a good running shoe and do some light stretching.

Around the 3rd week, you will notice 1.5 miles feels very easy and you can start to run about 3 miles each time out. I would not go much beyond that distance; that should be enough to really get you in terrific shape for the start of the season. Distance running is great for lacrosse players.


While distance running is great for overall endurance, basketball is great for improving your first step speed, lateral movement and your ability to backpedal. Basketball is a game of quick bursts, jumping and sprints; all of which will greatly increase your leg strength and again, your endurance. Some lacrosse players prefer HOOPS over running because it more closely simulates the workout of a lacrosse game and is more fun.

Many athletes do well playing hoops 2-3 times per week.  Get a few teammates together and look to play against  other good athletes. Cover the best person on the other team and work on your lateral movement. Offensively, push the tempo of the game but share the ball. Play with a purpose. Don’t just go out there and start shooting 3 pointers and not getting back on defense. Get in the post, rebound, build your strength, defend and communicate. This is the best way to maximize your workout.

Basketball also gets you in mental shape. Each game has its own dynamic. Obviously, the goal is to help your team win the game. How can you contribute? How can you help your teammates get better? What can we do as a team to stop the other teams strength? These are exactly the same issues you will face as a leader on your lacrosse team.

Strength building:

The third area you want to work on is your physical strength. I always love weights but also added routine push-ups and sit-ups. Lacrosse is a very physical sport and if you get pushed around easily, you probably will not be very successful. You want to be strong enough to both take and give a hit; and run through stick checks.

It’s a good idea to lift weights about 3 times per week prior to lacrosse season. Your goal is not to get HUGE; You want to be strong, fast and flexible. I would do push-pull routines of chest/triceps, back/biceps and shoulders/hand strength work.  Adding squats to your workouts are great for explosive strength.

After the first few weeks, You will notice improvement in strength and begin doing more reps. While you do want  to use a decent amount of weight, but not too much to get injured – an injury in the weight room can be a huge setback. You want to be lean and strong, fit and ready to explode at the first practice. That is the build of an athlete – look at hoop stars like Lebron  James or any top lacrosse player! Lean and mean.

Weight lifting is also great way to prevent injury.

A complete work out would also include YOGA to increase flexibility.

DIET: A diet high in protein, vegetables, fruits and low fat will remove any weight you’re carrying and provide you with the necessary nutrition to add muscle.

PICK A STICK! Start to break-in a few sticks so you are comfortable with your equipment. Find a stick that compliments your game. Make sure you have at least 2 sticks ready for the start of the seasons; in-case one breaks in the cold weather. Tri-Kor lacrosse shafts are an excellent place to start.

So arrive in shape and ready to go! Get your teammates to join you in your commitment and be a leader. It’s a great start to a great season!

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