Lacrosse requires a lot of running and aggressive change of direction with frequent high intensity accelerations and deceleration throughout the course of the game. This requires the athlete’s body to be strong enough to support these types of movements without sustaining major injuries. Because of the contact involved in the sport, athletes need to be strong enough to deliver as well as absorb any collisions that he or she may encounter.
Adding strength training to your weekly routine will help you take your game to the next level. Regardless of the position that you play, improving your strength, power, and explosiveness will allow you to be successful as an elite athlete. Building a strong foundation will allow your body to handle the physical stress of each practice and game more efficiently. Lifting weights, allows your tendons and ligaments to become stronger. Strengthening your muscle attachments will also help increase your bone density and both factors will aid in injury prevention.
Since lacrosse is such a stop and go sport, having an explosive first step helps you capitalize on any game situation. When sprinting, the increase of power will allow the athlete’s foot to strike the ground with more force, which creates quicker turnover and a faster athlete. An athlete who follows a well designed program can prevent or eliminate muscle imbalances as well as strengthen tendons and ligaments, which lead to fewer injuries. A well designed program should address the individuals needs, injury history, muscle imbalances, and the demands of the sport.
Most people don’t realize that getting an athlete’s legs stronger through exercises such as squats and lunges is the quickest way to make an athlete faster. A powerful athlete is one who can jump higher and accelerate faster than his or her competition. In addition, strength training helps to reduce injuries and aids in a faster recovery should an injury occur. An athlete who works hard and follows a strength and conditioning program will display more confidence on the field because of their improved performance in the weight room.
As the level of competition improves from youth to JV to varsity to college to the professional level, individual ability becomes less about how strong your strengths are and more about how strong your weaknesses are. A player with one very strong strength may be able to rely on that strength at lower levels of the game, but will struggle to keep up with teammates and opponents if he or she does not improve his weaknesses.