Strength Training Considerations
As a fitness professional I have been exposed to countless training programs over the years. Unfortunately I have discovered very few that I would consider to be complete and appropriate for the game of lacrosse. Developing a training program is a difficult task, to say the least. The challenge is in the diverse nature of the game which calls upon every aspect of athleticism. Add to this the individual needs of each athlete and it is easy to see why traditional training programs of the past have proven to be unsuccessful.
The game of lacrosse consists of dynamic movements that demand precise coordination of muscle contraction and relaxation, postural stability, strength, balance, and body awareness. This is not to say that we cannot perform without these elements. The body does a great job in compensating for weakness by developing faulty movements, otherwise known as “cheat patterns”. The repetition of these cheat patterns will often first present in your inability to maintain a neutral spine (poor posture). When postural integrity is compromised, secondary or synergistic muscles are recruited to perform functions for which they are not designed. Over time these accessory movement patterns begin to strain the body through inefficient and labored bio-mechanics. Active trigger points (knots) in the muscles and surrounding connective tissue (fascia) begin to form and the area and surrounding joints become painful throughout normal activities. This condition will certainly be exacerbated by the demands of a sport. With muscular and postural imbalances reinforced over time, it is not uncommon to develop an injury caused by no specific, memorable event. At the very least, the down-side to this compensation will result in inconsistency in play, loss of power, fatigue and muscle and/or joint pain. As you will learn, it is nearly impossible to continually make improvements in performance without proper muscle balance and postural stability. The more efficient your body is the less effort it will take to excel at the game.
In order for a sport specific training program to be effective, several objectives must be met. First, the program should promote flexibility through regular practice of stretching and self massage techniques. Next, the program would not only identify, but also work to correct muscle imbalances and aberrant movement patterns. The use of periodic self movement screens has proven to be useful in exposing present and eminent muscular imbalances. This is of critical importance because when imbalance is present all physiological properties of the body are disrupted. Once the athlete is deemed flexible and balanced the exercises used in a appropriate *long term program are geared towards function through the core of the body. Without the a fore mentioned components this is simply not possible. Strengthening the core (pelvic region & torso) is the foundation of a successful training program.
Once postural integrity and muscle balance are acquired the major consideration then becomes your ability to transfer energy through the core of your body. This will prove to be integral while performing dynamic movements for which the game of lacrosse necessitates. When energy is lost through inefficient movement, the consequence is a slower, weaker, more injury prone player. The musculature of the hips and torso (your core) magnify the energy produced through the extremities. While taking a shot if you fail to activate your core, the energy started in the plant leg will diminish as it passes through the center of your body and you are essentially left just swinging your arms. When the core is activated efficiently, a systematic chain of coordinated muscle firing occurs for strong, efficient, stabilized rotation which result‘s in a faster, more accurate and reproducible shot.In other words any program that fails to enlist all modalities of fitness in a succinct, deliberate manner is not worth your time and effort. There are many programs available today that attempt to address sport performance training. The majority of these programs only produce short term results largely due to their inability to continually challenge and reeducate the body. Some succeed in combining several aspects of proper training, but the practices are generally too basic and primitive to produce a healthy, top level athlete. Rarely is spine and pelvic stabilization and core strength put together into a logical progression, based on the multi-directional and diverse movement patterns of the body. The Ultimate lacrosse training program starts by systematically establishing a foundation of postural stability, efficient movement, and muscle balance then builds the muscular strength and endurance needed to maximize your given athletic potential.
* It is important to note that my 8 week training program is designed for a quick pre-season “tune up”. For a long term training result you should seek the supervision of a certified fitness professional.
Local sports performance training available@ www.studioxlkn.com
- John Mott, ACSM-CPT
