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  Dynamic Flexibility will keep muscles working By Dave Donovan
Of Lacrosse Evolution
Phillylacrosse.com, posted 6/2
Another key part of a warm-up routine is Dynamic Flexibility. We’ve got the muscles activated and warm, and now they need to be stretched.
Lunge with a Twist
Step fo rward into a lunge: head and chest up, both feet pointing forward and the step should be long enough to create 90 degrees of knee bend for both legs. Then twist your torso towards the side of the forward leg with arms straight out parallel to the ground, holding your stick in both hands.
Twist back to center, stand back up and step forward with the opposite leg. Continue stepping for 10-15 yards.
Toy Soldier Kick
With arms extended out holding your stick above eye level; each step should be an attempt to kick your hand with your foot without bending your leg or lowering your arms across the 10-15 yard line.
This may be difficult at first (static hamstring stretching implemented a few times a day can help increase one’s ability to complete this movement). A variation to this would be to kick to the opposite hand. (CONTINUE) These stick tricks can help with your control By Genevieve Grossmann
Of Lacrosse Evolution
Phillylacrosse.com, Posted 5/26
You have been told that good lacrosse players must become one with their stick, or that your stick needs to be an extension of your body. Stick tricks give players familiarity and control over their stick.
These tricks are not to be used in games. They are simply provided as fun and enjoyable ways to become comfor table with your stick.
Trick #1
With the ball in the pocket of your stick, hold the stick in a horizontal position that is parallel to the ground, about waist level on the right side of your body with your dominant hand at the throat or top of your shaft. Your non-dominant hand is not holding the stick at all.
The object is to throw the ball (about 1 or 2 feet) in the air, take the stick behind your back and catch the ball on the left side of your body with the stick in the same position. Now you can finish the trick by tossing it back in the air and catching the ball in its original position.
Trick #2
The second cool stick trick has the exact same setup as my first one. The object is to throw the ball up in the air from the right side of your body, but you want to bring the stick halfway around your body, drop it down behind you and through your legs.
Catch the ball while you are holding the stick between your legs parallel to the ground. Once you make that fancy catch holding the stick in between your legs, you can finish the trick by popping the ball back up in front of your body and catch it at waist level again. (CONTINUED) Pre-game warmups are crucial for your game By Dave Donovan
Of Lacrosse Evolution
Phillylacrosse.com, Posted 5/17
We are coming down to the critical point in the season where every game counts. What we sometimes forget in all the excitement is that we still need to maintain fitness and prevent injuries. You can’t play in those critical situations if you are sidelined by an injury.
We’re about to go through what should be a review for most but important nonetheless: a proper warm up.
Static stretching is no longer the standard for preparation of the body prior to a sporting event. Research has shown that muscle activation and warming is achieved more effectively with Dynamic Movement Warm Ups. In other words jogging around the perimeter of the field and getting in a big circle to touch your toes while you all count together does not cut it anymore.
To properly prime the body you have to systematically activate the muscles you will need for the task (in this case a lacrosse game or practice), then dynamically stretch them mimicking the movements you will use on the field. All we need is 10 to 15 yards, you and your lax gear.
We start with Multi-Directional Movements. Its purpose is to get your blood pumping to the muscles you will utilize for the game or practice. In the next installment we will finish the warm up with Dynamic Flexibility and Neuromuscular Activation. Let’s start in the lateral direction with a side shuffle.
Side Shuffle:
Maintain an athletic stance with a wide stance, your knees bent, butt back and down, and chest over toes. Push off to the side with the back leg keeping your athletic position and not letting your feet come together. Go across the 10 to 15 yards, then back facing the same direction so you are then pushing off with the opposite leg.(CONTNUE)
Wall ball drills can improve your stick skills By Genevieve Grossmann
Of Lacrosse Evolution
Phillylacrosse.com, Posted 5/7
Stick skills are by far the most important facet of the girls' game of lacrosse. If you spend time working on the wall and following this routine I guarantee that you will become a better player. All great lacrosse players have spent hours and hours on the wall.
For Best Results:
1. Find a flat brick or concrete wall at least 10 feet high, the longer the better.
2. Every drill that you do – be sure to do it with both hands.
3. Always wear your goggles when you are performing your routine - you play with goggles so you have to practice catching with them on.
4. Stand 5-7 yards away from the wall.
5. Perform this routine at least 4-5 times per week.
6. Challenge yourself – Beginners should aim for 25 reps each, experienced should hit 50 before switching.
7. Each routine should be at least 20 minutes in length- if you finish all drills in less than 20 minutes, increase the amount of reps, or repeat drills starting with the drill that challenged you the most.
Basic Lacrosse Wall Ball Drills:
Two hand catch, cradle, and throw: (one quick cradle);
Quick sticks: Catching and Throwing without stopping to cradle; Throw Strong/Catch Reverse: “reverse” means stick in right hand on the left side of body, or stick in left hand on right side of body;
Throw Reverse/Catch Strong;
Throw Right/Catch Left: change hands each time you throw the ball while the ball is in the air;
Throw Left/ Catch Right; (CONTINUE) Dynamic plyometrics can boost your game By Dave Donovan
Of Lacrosse Evolution
Phillylacrosse.com, Posted 4/30
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.(CONTINUE) Each week, rotating between boys and girls, Lacrosse Evolution will present a "Lax Tip of the Week"
Want to get recruited? The girls' to-do list By Genevieve Grossmann
Of Lacrosse Evolution
Phillylacrosse.com, posted 4/23
For those scholastic girls’ lacrosse players interested in getting recruited to play college, there are many things you can do to help your chances. This is a guide for players in grades 9, 10, 11 and 12 for what you should be doing and when you should do it!
Rising Seniors
-Take notes on all phone conversations you have with the coaches.
-Stay focused academically – do not slack off in school.
-Edit your profile sheet with new stats and achievements and re-send to colleges you are considering.
-Be proactive – if you are very interested in a particular school, make sure they know it.
-Begin narrowing your list of potential colleges. Some factors to consider: Academic profile, level of lacrosse, type of school, distance from home, and cost of attendance. Be realistic when focusing you list – include “sure things,” “reaches,” and a “long shot” on your list.
-Contact the coach at the top five to ten schools you are considering – let them know they are one of your top choices. Include your summer lacrosse schedule so they can see you play.
-Prepare videotapes to have available for coaches that request them. Videos should include at least 30 minutes of unedited game footage.
-Set up official visits.(CONTINUE) Each week, rotating between boys and girls, Lacrosse Evolution will present a "Lax Tip of the Week" Plyometrics can improve First Step Quickness By Dave Donovan Of Lacrosse Evolution Phillylacrosse.com, Posted 4/16
There is a difference between speed and quickness. Speed is the ability to maintain a constant velocity; whereas quickness is the ability to accelerate to that top speed or velocity. When a player’s First Step Quickness (FSQ) is described they are talking about his or her aptitude at acceleration.
The key factor in FSQ is power. The best way to develop power is with plyometric exercises. Plyos are great because all you need is your own body weight or maybe a jump rope. Here are some of the basics:
-Hops- Small jumps side to side, or forward and back over a line.
-Single Leg Hops- Same as the hops but a little more challenging.
-Squat Jumps- Squat as far down as possible then jump up as high as you can.
-Split Jumps- Start in a lunge position with one knee on the ground then jump and switch your front and back legs landing back in the lunge position.
-Tuck Jumps- Jump straight up into the air as high as you can then pull your knees to your chest.
For all of these, try to land as soft as you can barely making a sound. The rule of thumb for plyos is that you should rest 48 hours in between sessions. You can do other types of exercise but it is not recommended to do this form of training on consecutive days because your body needs time to recover.
Jump rope is a great way to warm for this and any physical activity. A few things you might try instead of just regular single unders are side-to-side hops, high knees, a boxer shuffle, or double unders. Remember one hop, don’t bounce in between.
All coaches look for that player with great quickness. It is a great asset at all positions: attack for that great first step, middies for breaking away on a clear, defense for reaction and recovery, goalies for lateral movement pipe to pipe, and for all, getting to ground balls. Each week, rotating between boys and girls, Lacrosse Evolution will present a "Lax Tip of the Week" Gain foot speed with the 'sticks down ladder' By Genevieve Grossmann Of Lacrosse Evolution Phillylacrosse.com, Posted 4/11 Warming up is essential to successful performance on the field. One of my favorite warm up exercises that we did at Rutgers University is the “sticks down” ladder, which is a variation of normal agility ladder exercises that can be done without having to buy specialized equipment. This is an easy way to have your girls' team develop great foot speed with change of direction exercises, gain agility and overall body coordination.
How to do it:
Lay out everyone’s stick face down in a parallel row (resembling a ladder), spaced 18 inches apart. Run through each exercise two times, being sure to leave enough room between each player. Coaches must stress the importance of having athletes staying on their toes, not letting their heels touch the ground, and moving their arms at 90 degree angles in sync with their legs.
- The first, and most basic exercise, is called "one foot runs." The athlete simply runs through the ladder, placing one foot in each square.
- The second exercise is the same as the first, but with 2 feet in each box.
- The third exercise is 4 quick feet in each box.
- The next is defensive slides. Have each individual face the end of the ladder, get low in their defensive stance, and shuffle left to right around each stick with small quick steps. The key to this part is to get the inside foot all the way around the stick rather than stepping over it.
- Next, do the defensive slides backwards.
- The next exercise is a sprint and back-pedal workout. It is great for defensemen to work on pressuring, then recovering back to the eight, as well as attackers to work on challenging in the eight. Have each individual stand with one shoulder facing down the line. They must sprint to the top end of the stick, break down their steps, and backpedal to the end of the next stick. After everyone runs through this one once, have them start again in the opposite direction.
- Finally, have the team finish with some striders, placing of one foot in every other (or third) box to stretch out the legs. Each week, rotating between boys and girls, Lacrosse Evolution will present a "Lax Tip of the Week" Improve your skills using the agility ladder
By Dave Donovan Of Lacrosse Evolution Phillylacrosse.com, posted 4/2
We’ve all heard that lacrosse is the fastest sport on two feet, but how do we make those two feet faster? Did you know that you could learn how to be faster? When is the best time to do this kind of training? What kind of time does it take to see results? As a Strength and Conditioning Specialist with a background training elite level athletes speed and agility,
I hope to give you some incite and ideas that you can use to become a better lacrosse player and answer these questions you may have.
At Lacrosse Evolution Training Centers we have incorporated speed and agility techniques into our lacrosse skills training and have seen tremendous results.
Just to pique your interest, I’ll give you a basic example of how we have melded the techniques. A common tool for developing foot speed, balance, spatial awareness, and body control is the agility ladder.
Our athletes perform ladder drills just as everyone else does save one difference… they’ve got a stick and ball in hand and are cradling as they progress through the ladder. Or we have them sprinting after a ground ball, firing for top corner of the net, or sprinting into the next lax/agility drill.
Each week, rotating between boys and girls, Lacrosse Evolution will present a "Lax Tip of the Week"
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