4 Keys to Off Season Training

Next to stick skills, speed is the most essential element dividing successful programs from those chasing them. Players fortunate enough to compete against teams in New York or Maryland soon find out the reason lacrosse is called the "fastest game on two feet".

It's not just your 40yd time - ideally every movement you make must be quicker than your competition. Speed also comes from the confidence in knowing you are more prepared than the guy lining up next to you. With that in mind, consider these 4 keys to off season training;

Recovery

Initially, you should recover and regenerate for a few weeks; heal all injuries and recharge the batteries (mentally and physically). Don't jump right away into heavy training if at all possible. Give yourself some time off. If you resume serious training too quickly or too early, you're more likely to burn out down the road.

Back to Basics

Work on the fundamentals - mostly stick skills, dodging, and shooting. Hit the wall and challenge yourself with perfect form. Fix some faulty mechanics; Hand over hand, soft catches, triple threat position, etc. Develop your off hand by using it exclusively for a period of time. A great drill to practice dodging and shooting together is to scatter 10 balls (tennis balls are OK if you don’t have enough lax balls) about 20 yards from a cage, fence or wall. As you scoop up each ball split dodge at game speed toward the alley and shoot on the run. After the shot, jog back to pick up another ball and split dodge in the other direction until all the balls are in the net.

Survival of the Fittest

Get in great lacrosse shape. After a few weeks off, pick up some dumbbells and make sure you start preparing your body for next season. No weights at home, or too young to lift? Push ups, sit ups and pull ups are your answer. Your goal is to get stronger, faster, more explosive, and more flexible, develop increased stamina and prevent injuries. In today's world, being in shape to play is not an option anymore. It's the standard if you want to compete at the highest level. In lacrosse we sprint hard for 20, 30, 40 and even 60 yards then rest and always move laterally. Your workouts should be a combination of endurance with longer anaerobic sprints and over time funnel down to more explosive starts, agility and plyometrics.

Prepare to be a Winner

A high level of personal motivation is critical to the success of anything that you do in life. No matter how much or how little lacrosse talent you have, if you are motivated enough to work hard in the off season you will be an improved player, and better able to achieve your goals.

All the many hours that you put into your off season program will eventually yield results. In the final minutes of a game when your team is desperately looking for someone to score, scoop a ground ball or stop an opposing player, it is you who will come through. Why? Because you prepared, are in shape and, even in the waning minutes when everyone else is tired, you can still perform at a high competitive level.

"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming."

John Wooden