Expert: Corey Crane - 5/29/2009

Question
its my first year playing and im a swimmer so im in pretty good shape. and im a decent runner but i was wonder what to do like some self drills or works outs that will help me strengthen for the sport.

Answer
Hello Samantha,
This is such a generalized question.  I do have a ebook that outlines a 52-week training plan.  

You can check that out at www.lacrosse-strategies.com

There are a few things you can start doing...

First, start a strength training program focusing on the lower body.  Integrate movements like squats, single leg squats, romanian deadlifts, glute ham raises and calves.  Of course upper body is important as well, pushing and pulling movements.  Really focus on the shoulders and the rotator cuff.  

Conditioning - spend your time working on acceleration and deceleration (i.e. falling starts, ball drop starts, etc...).  Agility is also very important so incorporate 4-cone drills working on sharp change of direction drills.  Lastly, stop running long distance (if you are doing that) and focus more on anaerobic sprints (i.e. 400's, 300's, 200's, 100's).  This will get you in sport specific shape and help with strength and power.  

Let me know if you have any questions...
Coach Crane