New York Lizards Blog

Off-Season Lacrosse Training Program Mistakes to Avoid

Posted by Tom Hallissey on Sep 7, 2016 10:00:00 AM

lacrosse training program

The off-season is the perfect opportunity to improve weaknesses and accentuate strengths with a lacrosse training program. But even with the best intentions, it’s very easy to go astray in your workout routine by making one of these common mistakes.

1)     The Lack of a Defined Lacrosse Training Program

There’s a big difference between simply working out and performing actual training. Working out could be going for a jog a few times a week, while training is following a program to achieve specific goals.

Depending on your age, size or position, your workout routine will differ. But, the importance of following a daily, weekly and monthly program cannot be understated. It is much easier to lose focus and momentum without the structure of a defined lacrosse training program.

  • Be consistent
  • Track your progress
  • Plan ways to keep your workout fresh
  • Take care of your body

2)     Skipping Warm-ups

Warm-ups are a vital part of the exercise process. They help prevent injury and lead to more effective workouts.

However, there is a right way and a wrong way to warm-up.

While some may do a few half-hearted stretches before exercising, a dynamic warm-up allows your body to perform at its optimal level.

lacrosse training program

3)     Missing the Total Body Workout

When you start to work out, it's tempting is to focus on building “beach muscles,” such as biceps and pectorals. However, the fastest game on two feet is best played by a complete athlete whose off-season lacrosse training program balances weight and cardio training.

Other mistakes to avoid:

  • No interval cardio training
  • Workouts that lack strength training
  • Focusing on the amount of weight, not the form
  • Not enough speed and agility training
  • Not lifting with free weights
  • Strength training the same muscle group two days in a row

4)     Not Enough Recovery Time

If you’d like your body to perform at its best, you have to treat it right. This includes not only eating properly, but giving your body the time it needs to recover and rebuild.

When lifting weights, many athletes don’t give themselves enough rest between each set. A rest period of about 60 seconds is recommended.

In their program, athletes need at least two rest days a week to recover. You can make the most of this time by eating right, sleeping eight hours and avoiding intense activity.

Ideas for day off activities:

  • Light jogging
  • Stretching
  • Hot tub/cold tub contrast baths
  • Massage

5)     Injury Prevention is an Afterthought

If you are not careful, injuries can happen in the off-season, too. These can occur if you don’t pay close enough attention to your body.

Many off-season injuries come through over-exertion. Whether it’s lifting too much weight or running too many miles, knowing your body’s limits will help to keep you healthy. As you work towards improving your standing on your squad, the last thing you need is an off-the-field injury.

With a lot of hard work and a proper lacrosse training program, you’ll be ready to perform like a champ when tryouts arrive in the spring.

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Topics: Lacrosse Conditioning, Player Development