I’m looking to improve my speed over 0-30 yards for lacrosse. I will be lifting three days a week (not too much CNS work) and playing lacrosse three days (this will take the place of tempo/GPP.) This will leave me three open days for sprinting. I’d like to know what type of sprints I should do on these days and what volume.
Short sprints, I dont think more than 55m max would be neccesary. Low volume high quality and intensity(around 6-10 total sprints per session or if your feeling particularly good i would say 16-20 total sprints in the session). Rest 1min per 10m.
Also what does your weight routine look like?
What position do you play?
I wouldn’t reccomend anything too wacky. Standing starts are a good idea as this is how much of the starting happens in lacrosse.
I’m an attackmen. My lifting looks like this:
Mon: Squats, delts
Tue: hang power cleans, bench, lats
Thur: squats, triceps, sldl/dl
I plan on sprinting on Sundays, Wednesdays and Fridays. I will be playing on Tuesdays, Thursdays, and Saturdays. The season starts in about 3 months, and during the season we do alot of intense conditioning but not much sprinting. How will I maintain my speed gains during the season (it lasts about 2.5 months)? H
Bump?
How will I maintain speed gains during the season? During the season we will be doing intense conditioning 6 days per week with no quality sprint work.
if i were you i would try to talk to your coach and show him your ideas.weight will increase your 0-30m greatly as the initial power is derived from weight training and proper starting mechanics.i would perform alot of 3pointers and practice stands etc.you could also include some plyros and short flying 10s with a 20-25m run in.
what does your team programme look like during intense conditioning?
When you say that weight will improve 0-30m do you mean bodyweight or weight training? Also, can you please explain what 3pointers and practice stands are? We don’t have a specific program we just run alot of gassers and play a lot of lacrosse(which involves alot of running.) Really as an attackmen I will have to sprint no longer than 20y.
Core strength might be a great place to put a lot of emphasis as an attckman since you’re almost always accelerating off some sort of cut or turn. (Just a thought)
How are you going to maintain your speed throughout the season?
Beats me, it’s difficult with what amounts to a ton of intensive tempo and long slow distance running. If you load too much speedwork on top of that you can easily injure yourself, so be careful.
Question - How should lacrosse players approach the arm action of sprinting, considering that when they will be accelerating, often times they will have to protect their stick, and thus have compromised arm action?
Schnig,with specific weight training it can improve your 0-30m clearance a great deal but you must incorporate sprint training along with weights.each goes hand in hand! 3point start is just like doing a block start(ever see the sprinters on tv using starting blocks?) but except you don’t use blocks and only one hand is touching the ground (3point simply mean that your two feey are in the same start position and one hand leading to 3point in comtact just like a line out for football).
standing starts are just starts performed from a standing start,ever see middle distance guys starting off from the line,basically the same.
Thanks for clearing that up X-man.
marshall - that’s a good question. Cradling seems to preserve the “rhythm” of running but it’s not that natural vertical motion of the arms.