Conditioning Info
from Head Coach Andy Kneeshaw
____________________________________________________________ Hello and welcome to all NCHS boy's lacrosse student-athletes and parents. It was a pleasure seeing all of you at the info night, and meeting some of you for the first time. As I look forward to our upcoming season, I am very enthused with the level of talent that we have in our program. We have a great combination of experienced returning players and a talented group of incoming freshman. Some of us had the opportunity to work together over the summer at the Naperville park district summer camp, and I look forward to working with all of you in the spring time.
In order to prepare for the upcoming season, I have provided some guidelines for you below. You owe it to yourself, your coaches, and your teammates to be ready to play lacrosse when we take the field on February 25, 2008.
First and foremost, the most important thing you can do to help yourself and your team is to GET IN SHAPE! Get in shape physically, and get in shape academically. Remember, you are a student-athlete. Academics comes first. You are no help to your team if your parents are forced to take you off the field to focus on your school work, or worse you are academically ineligible. So please, get your homework done and do it to the best of your ability, every time!
Secondly, all players need to get in shape physically before practice begins. Weight training is great in this part of the off season. I recommend using heavy weights, with lower repetitions, to build strength. You should never work out with weights alone, always with a buddy. Typical exercises include bench press, military, shoulder, biceps, triceps, forearm, abdominal group, squat, calves. You should be weight training at least 3 days per week until the season begins. After the season begins, you should reduce weight training, or eliminate it all together.
Thirdly, you need to get in lacrosse condition. That means running, and lots of it. Unfortunately, playing indoor lax 1 day per week isn’t enough. For those of you who are not participating in winter sports, I have prepared a guideline for conditioning training for you below. This conditioning program will work for you ONLY if you do it as written, and if you push each other while training together.
Fourthly, play wall ball. Wall ball is still the best stick training tool available. The wall is the best partner to play catch with because it never misses the ball, and it always throws it right back. You can use the wall at the grocery store, Walgreen’s, or at the school. It doesn’t matter where you do it as long as you aren't in danger of hurting yourself or anyone else. Here are some tips to play wall ball:
1. Stand about 10 -15 feet from the wall. Pick a spot on the wall. If you can, tape several boxes on the wall as targets. Throw and catch, hit your target, give a quick twist of the stick, not a full cradle and throw it back. Work this for 5 minutes each hand.
2. Run along the wall and throw and catch. Same drill as above, catch, 1 quick cradle and release. Run up and down for about 5 minutes each hand
3. Back off about 10-12 yards from the wall and simulate shooting. Aim for the tape boxes if you put some on the wall. Shoot at the spot and catch the ball on one hop. Give 1 quick cradle and rip another shot. Both hands.
4. You can also practice stationary one handed catching and throwing. This will help develop balance in your stick skills. Stand about 8-10 feet from the wall and throw and catch with one hand. 5 minutes each hand
As a guideline, you should play wall ball for 20 minutes per day, 5 days per week from now until the start of the season. This time must be split equally right and left hands. Start with your off hand first. For players that are currently playing indoor lacrosse, you may substitute one lacrosse game in which you played for 1 day of wall ball.
Finally, I want to ask you to be nutritionally conscious of the foods you eat. The harder you train your body, the more protein, and vitamins are needed to keep you healthy. Eat healthy.
That’s enough for now. As always, feel free to email me with questions or concerns. I look forward to working with all of you this upcoming season.
It’s a beautiful day for lacrosse!
Coach Andy Kneeshaw
Conditioning Program:
As with any physical activity, it is important to stretch before and after workout. Always stretch out slowly, with gradual movements. Never jerk, pull, or bounce when stretching. If you feel any pain or heavy strain during the workout, STOP. Get medical attention if necessary. Depending on your current physical condition, you will feel some degree of stiffness. Treat yourself appropriately, use Icy-Hot (or similar) on sore muscles, and get plenty of rest.
Here are a few definitions first -
Light Jog: slow pace to loosen up. This is not the strenuous portion. This is to get loose and get some blood flowing after 6 hours of sitting in classes.
Sprint: All out, everything you got, push yourself
Starters: Hands on the ground in front of you like a sprinter in the starting blocks, hence the name “Starters”. On a 4-count, bring your back leg forward touching your knee to your chest. At the same time, the front leg goes back. Your hands never move. Your body never moves. Only your legs move back and forth. Make sure you bring your knee to your chest. This is done on a 4-count like this, 1-2-3-1, 1-2-3-2, 1-2-3-3 and so on.
Agility Drill: Place your stick on the ground parallel to the direction you are facing. Feet together, jump back and forth over the stick. Quick feet, only the balls of your feet touch the ground, no heel touch. No rest until the time has expired. Lift your knees to your waist when you jump. Arms out to the side for balance.
Push ups and Sit ups: Use good form, have someone hold your feet. Only your shoulder blades touch the ground on Sit ups, not your head. Keep the tension on your abs.
3-2-1’s: These are sprints. Here is how they’re done:
3 x 50 yd sprint facing forward, 30 second rest after each, repeat
3 x 50 yd sprint facing backward, 30 second rest after each, repeat
take a 1 minute break
2 x 50 yd sprint facing forward, 30 second rest, repeat
2 x 50 yd sprint facing backward, 30 second rest, repeat
take a 1 minute break
1 x 50 yd sprint facing forward, 30 second, repeat
1 x 50 yd sprint facing backward, 30 second, repeat
take a 1 minute break
When you sprint backward, reach with your toe. Don’t trip. You can increase the distance to 75 or even 100 yds. if your up to it.
4-3-2-1’s: The same as above, your just adding 4 more sprints forward and backward.
4-Corners: This is best done with 4 or more teammates. There are four stations or corners to this drill. The corners are Starters, Push ups, Sit ups, Agility Drills. When your in a corner, you do that drill for the amount of time given, or if you don’t have a watch, just do a set number of reps. To start with, you can do 25 starters, 50 sit ups, 25 push ups, 100 agility jumps. You can adjust higher or lower as you go. The point here is to push yourself. When the 2 minute time is up, take a 1 minute rest period, then go to the next corner. When you have completed all 4 corners, congratulations, you have gone “around the block”. Take a 2 minute rest before you go around again.
If you have access to the school track, please use it for running. It will keep you safe and avoid dangers of road running. If you don’t run on a track, estimate distances where appropriate, use a stop watch. Also be careful of cars, potholes, kids on bikes, etc. If necessary, wear reflective clothing so you can bee seen.
Conditioning Program:
Week 1
To be performed 3 days in a 1 week (7 day ) period
Day 1:
1. Warm up - 1 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 3-2-1's SPRINT
4. Cool down - 1 mile light jog
5. Stretch
Day 2:
1. Warm up - 1 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 2 times. 1 minute at each corner. PUSH YOURSELF. PUSH YOUR TEAMMATES.
4. Cool down - 1 mile light jog
5. Stretch
Day 3:
1. Warm up - 1 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 3-2-1's
4. Cool down - 1 mile light jog
5. Stretch
Week 2
To be performed 4 days in a 1 week (7 day ) period
Day 1:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 2:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 3 times. 1.5 minutes at each corner.
4. Cool down – 1.5 mile light jog
5. Stretch
Day 3:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 4:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 3 times. 1.5 minutes each corner
4. Cool down – 1.5 mile light jog
5. Stretch
Week 3
To be performed 5 days in a 1 week (7 day ) period
Day 1:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 2:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 4 times. 2 minutes each corner
4. Cool down – 1.5 mile light jog
5. Stretch
Day 3:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 4:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 4 times. 2 minutes each corner
4. Cool down – 1.5 mile light jog
5. Stretch
Day 5
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
If you're not beat by now, you didn’t work it!
Coach Kneeshaw
_______________________________________________________________
Hello and welcome to all NCHS boy's lacrosse student-athletes and parents. It was a pleasure seeing all of you at the info night, and meeting some of you for the first time. As I look forward to our upcoming season, I am very enthused with the level of talent that we have in our program. We have a great combination of experienced returning players and a talented group of incoming freshman. Some of us had the opportunity to work together over the summer at the Naperville park district summer camp, and I look forward to working with all of you in the spring time.
In order to prepare for the upcoming season, I have provided some guidelines for you below. You owe it to yourself, your coaches, and your teammates to be ready to play lacrosse when we take the field on February 25, 2008.
First and foremost, the most important thing you can do to help yourself and your team is to GET IN SHAPE! Get in shape physically, and get in shape academically. Remember, you are a student-athlete. Academics comes first. You are no help to your team if your parents are forced to take you off the field to focus on your school work, or worse you are academically ineligible. So please, get your homework done and do it to the best of your ability, every time!
Secondly, all players need to get in shape physically before practice begins. Weight training is great in this part of the off season. I recommend using heavy weights, with lower repetitions, to build strength. You should never work out with weights alone, always with a buddy. Typical exercises include bench press, military, shoulder, biceps, triceps, forearm, abdominal group, squat, calves. You should be weight training at least 3 days per week until the season begins. After the season begins, you should reduce weight training, or eliminate it all together.
Thirdly, you need to get in lacrosse condition. That means running, and lots of it. Unfortunately, playing indoor lax 1 day per week isn’t enough. For those of you who are not participating in winter sports, I have prepared a guideline for conditioning training for you below. This conditioning program will work for you ONLY if you do it as written, and if you push each other while training together.
Fourthly, play wall ball. Wall ball is still the best stick training tool available. The wall is the best partner to play catch with because it never misses the ball, and it always throws it right back. You can use the wall at the grocery store, Walgreen’s, or at the school. It doesn’t matter where you do it as long as you aren't in danger of hurting yourself or anyone else. Here are some tips to play wall ball:
1. Stand about 10 -15 feet from the wall. Pick a spot on the wall. If you can, tape several boxes on the wall as targets. Throw and catch, hit your target, give a quick twist of the stick, not a full cradle and throw it back. Work this for 5 minutes each hand.
2. Run along the wall and throw and catch. Same drill as above, catch, 1 quick cradle and release. Run up and down for about 5 minutes each hand
3. Back off about 10-12 yards from the wall and simulate shooting. Aim for the tape boxes if you put some on the wall. Shoot at the spot and catch the ball on one hop. Give 1 quick cradle and rip another shot. Both hands.
4. You can also practice stationary one handed catching and throwing. This will help develop balance in your stick skills. Stand about 8-10 feet from the wall and throw and catch with one hand. 5 minutes each hand
As a guideline, you should play wall ball for 20 minutes per day, 5 days per week from now until the start of the season. This time must be split equally right and left hands. Start with your off hand first. For players that are currently playing indoor lacrosse, you may substitute one lacrosse game in which you played for 1 day of wall ball.
Finally, I want to ask you to be nutritionally conscious of the foods you eat. The harder you train your body, the more protein, and vitamins are needed to keep you healthy. Eat healthy.
That’s enough for now. As always, feel free to email me with questions or concerns. I look forward to working with all of you this upcoming season.
It’s a beautiful day for lacrosse!
Coach Andy Kneeshaw
Conditioning Program:
As with any physical activity, it is important to stretch before and after workout. Always stretch out slowly, with gradual movements. Never jerk, pull, or bounce when stretching. If you feel any pain or heavy strain during the workout, STOP. Get medical attention if necessary. Depending on your current physical condition, you will feel some degree of stiffness. Treat yourself appropriately, use Icy-Hot (or similar) on sore muscles, and get plenty of rest.
Here are a few definitions first -
Light Jog: slow pace to loosen up. This is not the strenuous portion. This is to get loose and get some blood flowing after 6 hours of sitting in classes.
Sprint: All out, everything you got, push yourself
Starters: Hands on the ground in front of you like a sprinter in the starting blocks, hence the name “Starters”. On a 4-count, bring your back leg forward touching your knee to your chest. At the same time, the front leg goes back. Your hands never move. Your body never moves. Only your legs move back and forth. Make sure you bring your knee to your chest. This is done on a 4-count like this, 1-2-3-1, 1-2-3-2, 1-2-3-3 and so on.
Agility Drill: Place your stick on the ground parallel to the direction you are facing. Feet together, jump back and forth over the stick. Quick feet, only the balls of your feet touch the ground, no heel touch. No rest until the time has expired. Lift your knees to your waist when you jump. Arms out to the side for balance.
Push ups and Sit ups: Use good form, have someone hold your feet. Only your shoulder blades touch the ground on Sit ups, not your head. Keep the tension on your abs.
3-2-1’s: These are sprints. Here is how they’re done:
3 x 50 yd sprint facing forward, 30 second rest after each, repeat
3 x 50 yd sprint facing backward, 30 second rest after each, repeat
take a 1 minute break
2 x 50 yd sprint facing forward, 30 second rest, repeat
2 x 50 yd sprint facing backward, 30 second rest, repeat
take a 1 minute break
1 x 50 yd sprint facing forward, 30 second, repeat
1 x 50 yd sprint facing backward, 30 second, repeat
take a 1 minute break
When you sprint backward, reach with your toe. Don’t trip. You can increase the distance to 75 or even 100 yds. if your up to it.
4-3-2-1’s: The same as above, your just adding 4 more sprints forward and backward.
4-Corners: This is best done with 4 or more teammates. There are four stations or corners to this drill. The corners are Starters, Push ups, Sit ups, Agility Drills. When your in a corner, you do that drill for the amount of time given, or if you don’t have a watch, just do a set number of reps. To start with, you can do 25 starters, 50 sit ups, 25 push ups, 100 agility jumps. You can adjust higher or lower as you go. The point here is to push yourself. When the 2 minute time is up, take a 1 minute rest period, then go to the next corner. When you have completed all 4 corners, congratulations, you have gone “around the block”. Take a 2 minute rest before you go around again.
If you have access to the school track, please use it for running. It will keep you safe and avoid dangers of road running. If you don’t run on a track, estimate distances where appropriate, use a stop watch. Also be careful of cars, potholes, kids on bikes, etc. If necessary, wear reflective clothing so you can bee seen.
Conditioning Program:
Week 1
To be performed 3 days in a 1 week (7 day ) period
Day 1:
1. Warm up - 1 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 3-2-1's SPRINT
4. Cool down - 1 mile light jog
5. Stretch
Day 2:
1. Warm up - 1 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 2 times. 1 minute at each corner. PUSH YOURSELF. PUSH YOUR TEAMMATES.
4. Cool down - 1 mile light jog
5. Stretch
Day 3:
1. Warm up - 1 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 3-2-1's
4. Cool down - 1 mile light jog
5. Stretch
Week 2
To be performed 4 days in a 1 week (7 day ) period
Day 1:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 2:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 3 times. 1.5 minutes at each corner.
4. Cool down – 1.5 mile light jog
5. Stretch
Day 3:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 4:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 3 times. 1.5 minutes each corner
4. Cool down – 1.5 mile light jog
5. Stretch
Week 3
To be performed 5 days in a 1 week (7 day ) period
Day 1:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 2:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 4 times. 2 minutes each corner
4. Cool down – 1.5 mile light jog
5. Stretch
Day 3:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
Day 4:
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4 corners – go “around the block” 4 times. 2 minutes each corner
4. Cool down – 1.5 mile light jog
5. Stretch
Day 5
1. Warm up – 1.5 mile light jog
2. Stretch: quads, hamstrings, calves, groin, chest, back, jumping jacks
3. 4-3-2-1’s
4. Cool down – 1.5 mile light jog
5. Stretch
If you're not beat by now, you didn’t work it!
Coach Kneeshaw
Registration is open for the 2008 US. Lacrosse National Convention
Philadelphia, PA
January 18-20, 2008
For more info visit their website HERE