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LACROSSE
Periodization Training for Lacrosse (Pre-Season)
By: Jeff Cathrea, B.Sc. Kinesiology
Jeff Cathrea, a former Simon Fraser University Clansmen lacrosse captain, is a strength and conditioning consultant with the Vancouver Ravens and, in conjunction with the Human Performance Centre has developed Catch 22 Lax Training & Conditioning, a lacrosse specific conditioning program for box and field lacrosse athletes.
Traditionally there have been two common approaches that laxers take to achieve a level of fitness for the regular season; either bodybuilding combined with running, or using training camp and exhibition games as the medium to get in shape for the regular season. In fact, the best approach is to allow your body to be in peak physical condition before your season starts and that this level of fitness is sport specific. A successful lacrosse conditioning program is much the same as a well executed play, it is all about timing. Timing, or periodization, is the key to maximizing the results of fitness training and translating these results to your lacrosse game. The first stage of periodization consists of breaking down the annual plan into shorter, more manageable training phases.
The lacrosse season can be generalized into three phases. November to mid-April is the Preparatory (Preseason) Phase; mid-April to mid-September is the Competitive (Season) Phase; and mid-September to the end of October is the (Off-Season) Phase.
The main goal of the preseason phase is to build sufficient and specific strength to prepare the body for the rigors of the regular season.
Preparatory Phase
Phase One: Anatomical Adaptation. It is scientifically and methodologically sound to begin a strength and conditioning program aimed at adapting the anatomy to control such physical stresses. Develop Core Strength. An athlete's distal strength in their arms or legs is only proportional to the proximal strength of their core muscles. The core, comprised of the transverse abdominus muscle, pubococccygeus muscle and the diaphragm, is responsible for stabilizing the low back, and acting as a power link to coordinate optimal recruitment of muscles involved in dynamic movements. This will help you run faster, move quicker and shoot harder. Improve Joint Complexes. It is important to develop joint stability and strength through proprioceptive exercises and to balance strength between the flexors and extensors surrounding each joint. This will aid in both performance and injury prevention, because if you're hurt you can't play.
Phase Two: Maximum Strength. Selecting exercises to mimic the skills of lacrosse will produce 'muscle memory'. This muscle memory will help maximize the strength of the prime movers of a lacrosse specific movement, thus improving the technical skills involved for that movement pattern.
Phase Three: Conversion to Power. Power exercises such as plyometrics, sprinting and power lifting can be implemented once sufficient core strength, joint stability, and muscular strength has been established. The duration of each phase will be dependant upon each athlete's level of fitness and amount of time before their regular season begins.
Next time, I will outline how to maintain your training in conjunction with your regular season. Remember, don't just train... LaX-Train!
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