By Dave Donovan
Of Lacrosse Evolution
Phillylacrosse.com, Posted 4/30/08
Last time our topic was first step quickness. I explained why it was important and gave you some basic drills to get you started.
This week we will expand our knowledge a bit more by using dynamic plyometrics, and we’ll add some more advanced drills to your repertoire.
As with all resistance exercise we want to make sure the work is done in the most efficient manner which means adding as much variety to each workout as possible.
Feel free to incorporate these drills with those from the last installment. Also remember the importance of rest when engaging in plyometric exercise; i.e. resting 48 hours between bouts.
All you will need for the following drills is a 10-yard area, and you may want to have your stick and a ball to cradle with as well as wear helmet and gloves to attain the desired functional game situation effect.
For each, the technique involves landing soft bending deep in the knees and on the balls of your feet (you can’t generate power flat footed), trying to not make a sound. At the same time, we want to be explosive, spending as little time on the ground as possible.
For the lateral bounds, however, land and stabilize on one leg with a deep knee avoiding a fall to the outside before you take off for the next bound.
The star jump may make you look silly but is great for developing ballistic resistance in the muscle groups responsible for abduction and adduction at the hip joint.
Most sports, and certainly lacrosse, are ballistic in nature and require dynamic and ballistic training which is achieved through plyometric training.
Bounds, power skips and squat jumps can have a different focus each time. Try to extenuate either height or distance of each repetition. Start with three sets of each exercise.
-Bounds – basically an exaggerated run; jump or leap with one foot and land on the other, put them together in a series over 10 yards and you are bounding. Make sure you are using your arm swing to optimize your power to push off. The stick should be in one hand for the duration of the drill.
-Power Skips – skipping is taking off and landing on the same foot. A power skip involves skipping for height or distance; step forward then take off and land on the same foot, take another step and take off from the other foot for 10 yards. Drive the opposite arm of the foot you took off from up in front of you for added power. The stick should be in one hand for the duration of the drill.
-Lateral Bounds – again we are jumping and landing on the opposite foot as in the bound. But this time we are pushing off at a 45-degree angle and zigzagging back and forth as we move forward. The stick may be exchanged from one hand to the other as you stabilize.
-Star Jumps – in place, jump as high as you can and spread your legs apart and reach your arms out so you look like a giant X. The stick may be exchanged quickly between hands prior to each jump.
Hops into a Sprint – hop side to side or front to back hops over a line; then after 10 take off into a 10-yard sprint. The stick should be in both hands for the duration of the drill.
-3 Squat Jumps into a Sprint – squat down and jump out as far or as high as you can, landing deep in the knees while starting the next squat jump; repeating again except land on one leg as you start your sprint of the balance of the 10 yards. The stick should be in both hands for the duration of the drill.
Since we are getting into the meat of the season and injuries start to decimate teams, next time we will discuss a proper warm up; an essential part of injury prevention.