LEAD WITH SPEED. 1
POWER IS NOT STRENGTH.
STABILITY REDUCES THE RISK OF INJURY.
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REMEMBER RECOVERY.
ESTABLISH A YEAR-ROUND PLAN.
USlaxmagazine.com HURDLE JUMP
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Speed is a defi ning attribute of athleticism and developing it requires a focus on training. No longer considered a genetic gift, speed can be improved by training stride length, stride frequency, power output, symmetry and stamina. Speed training should improve running mechanics and running economy, while developing acceleration, top-end speed and endurance to help players create separation, close a gap and play as well during the closing minutes as they do when the game started.
Science says power equals force times velocity. Being strong is only half the equation. The ability to produce more force quicker than an opponent is what ultimately separates an athlete from the competition. If you want to jump higher, accelerate quicker, deliver a crushing blow or move at warp speed the instant the ball is in play, you need power. The key is to combine a wide range of movement velocities, with a variety of age-appropriate loads, to safely expose muscles to training that will improve power at game speed.
Agility hinges on an athlete’s ability to control his or her center of gravity in all situations, including making quicker cuts and turns, maneuvering in traffi c and maintaining position during a double team. Stability means maintaining control of the body in all directions and in all situations. It’s developed by building strength through a progression of plyometric movements to improve foot speed and balance, while training the core and hip girdle for the safe transfer of power to the turf.
Preparing for the next workout begins when an athlete completes the current workout. Fluid hydration and mobility exercises begin the process, as range of motion is increased while the muscles are warm and supple. Compression helps fl ush lactate and soreness, while protein helps rebuild muscles. Getting enough sleep and suffi cient rest are also critical elements on the recovery process.
In addition to training with the team, the athlete needs to make time during the year for a training season. Dedicating time prior to the start of a season to build on athletic strengths and concentrate on areas that require improvement will improve game-day or race-day performance. For the teen athlete playing multiple sports, the parents serve as the athletic director of the household, managing and balancing practice schedules, transportation, events, meals, academics and budget. Establish a big-picture plan that includes the dedicated time to improve speed, power and stability.
November 2016 US LACROSSE MAGAZINE 29
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