Lacrosse/Questions Answered by Expert Corey Crane
| Subject | Date Asked |
| First year freshman lacrosse. | 9/15/2009 |
| Q: Im looking to play lacrosse first year freshman, but i this is my first year. Im completply new to ... A: Make sure you are in great shape first. Develop a aerobic base by running a few miles every other ... | |
| Need to turn on a dime | 9/7/2009 |
| Q: I'm a defender and I'm having trouble with attackmen juking me. What are some good training tips I ... A: The biggest aspect for you is to stay low and in a good position. Bend at the knees and hips so ... | |
| Speed Training | 8/30/2009 |
| Q: I am a 14 year freshman lacrosse player - I have been told that if I work on my speed - I could make ... A: Hey Jack, This is a basic question that I could write forever about. My ebook outlines many great ... | |
| All around strength | 7/3/2009 |
| Q: Im going to the gym almost every day this summer, trying to get bigger and stronger for lacrosse ... A: Your split is good but I feel that an upper / lower split is better...especially for athletes. This ... | |
| Closed Defense? | 6/16/2009 |
| Q: Hey. I have been playing lacrosse for over four years now, and I have played defense from day one. I ... A: I wouldn't worry about it. Definately focus on developing your lower body and core in the weight ... | |
| poke check | 6/15/2009 |
| Q: what exercises/strength training drills will increase speed and pwer in my poke checks? A: Think about training the upper body as a whole - balance training is so important. Stick with the ... | |
| lax conditioning | 6/14/2009 |
| Q: i want to be able to throw the ball farther and ultimately shoot faster, what should i work on all ... A: Well, this is a very basic question. I would mainly work on your lower body strength and power as ... | |
| college lax | 6/10/2009 |
| Q: I an new to lax and I just started as a senior in high school and I wanna play in college for a ... A: Well, this is a tough question. The best advice I can give you is to train as hard as possible this ... | |
| hard mesh or soft? | 6/3/2009 |
| Q: I have soft mesh and I'm thinking about getting hard mesh. what are some pros and cons to hard mesh? A: Sorry for not getting back to you sooner...I am a lax strength and conditioning coach so I really ... | |
| sringing | 6/3/2009 |
| Q: i am in a junior lacrosse league and i was put on d is there any way i can string my head for that ... A: Sorry for not getting back to you sooner. I am a lax strength coach and was going to ask the ... | |
| training | 5/29/2009 |
| Q: its my first year playing and im a swimmer so im in pretty good shape. and im a decent runner but i ... A: This is such a generalized question. I do have a ebook that outlines a 52-week training plan. ... | |
| Defensive Training | 5/9/2009 |
| Q: Im a freshman at my highschool and a Starting JV Defensman. Im wondering if you know any training ... A: The first thing I would invest in is an agility/speed ladder. There are so many drills that you can ... | |
| summer training | 5/5/2009 |
| Q: My name is Jean, and I'm a rising junior playing girls lacrosse, division three. As a walk on, I ... A: There is not too much I can do to help you with over the web. My advice is to you is to find a few ... | |
| Conditioning! | 2/1/2009 |
| Q: Hey Corey its Niko, i'm 13 years old, 125 pounds, 5'7" and play face-off midie for a select team in ... A: Keep lifting hard...make sure you train your legs!!! What I like to do is strength train on Monday, ... | |
| Weight Conditioning | 1/14/2009 |
| Q: I am junior in high school I am 6'0" and weigh 160. I play non face-off midfield. I'm starting to ... A: Your strength seems good. Are your squats down low? Thighs parallel to the ground? How did you ... | |
| Size | 1/14/2009 |
| Q: Hey so I'm kind of new in lacrosse I've only started to play about 2 months now, I practice ... A: I wouldn't worry about your size. Start lifting doing basic exercises like leg press, leg ext, leg ... | |
| Lacrosse lifting routine | 1/12/2009 |
| Q: I need to gain 10 to 15 lbs for lacrosse season. im 6.2 160 and play middie. i want to lift every ... A: I would start off with something like this: Monday: Barbell Squats 3 x 10 Romanian Deadlifts 3 ... | |
| (Almost) new girls LaX team | 1/7/2009 |
| Q: I'm a team captain (senior this year)for my high school girl's LaCrosse team. We're in Boise, Idaho ... A: Wow...that's great the sport is out in Idaho! I am from Iowa and it is slowly making its way there ... | |
| speed improvement | 10/11/2008 |
| Q: Coach Crane: What is the best drill or exercise a teen can do to improve speed? Both of my children ... A: Two drills that I like are Falling Starts and Flying 20's. Falling starts: Stand on a line (on your ... | |
| arm | 9/28/2008 |
| Q: Okay so im a middie and in the past years my right shoulder has been dislocating..ive had 2 ... A: I would not switch positions but take a rehabilitation mindset. Strengthen the muscles in every ... | |
| Training for 11-12 yrs old | 7/25/2008 |
| Q: My son just finished his 3rd year of Lacrosse and loves it. I would like to start him on a year ... A: The speed, agilily and conditioning aspect of the program will work perfect for him. The strength ... | |
| help! | 7/6/2008 |
| Q: my question is when i was younger i went to an advancedsport camp and they played all kinds of ... A: So are you on the boy's lacrosse team in high school? If so, I am impressed! The game is so much ... | |
| strenght | 5/31/2008 |
| Q: i am like 5'4 115 and i feel like i get hit down too much in the eight grade is there nay kind of ... A: I would start working on getting your legs and core stronger. Start doing more of these exercises: ... | |
| Football | 5/19/2008 |
| Q: Do you talk about football to? ANSWER: Of course...I have worked with the Minnesota Vikings, Army ... A: Hey Nick, This is a basic question that I can write a book about... Follow this basic system: Lift ... | |
| Defensive drills | 5/5/2008 |
| Q: Hey, I was wondering if you could tell me any defensive drills I could do by myself or with 1 more ... A: I would work on dropping and opening up your hips in various directions with your stick. Visualize ... | |
| a strong defence head | 5/2/2008 |
| Q: i have reacently bent my proton plus and i managed to bend it back but its not anywhere near as ... A: Sorry to hear that...unfortunately I am a strength coach and really can't give a good answer or ... | |
| taping | 5/2/2008 |
| Q: Joe, do you know any web sites that show you different styles on how to tape your stick? A: I think you sent this to wrong person...I don't know who Joe is...unless you are talking about Coach ... | |
| getting in shape | 4/21/2008 |
| Q: i just got a lacrosse team started at or high school and most of our team is kinda out of shape. ... A: A great way to make conditioning more fun is to have relays. We do this all the time at Army. Have ... | |
| lax workouts | 4/14/2008 |
| Q: i'm thinking about playing lacrosse for my first time o i was wondering if you knew some workouts to ... A: This is a broad question and actually wrote a book on lax training. If you want, check it out at ... | |
| drilling a composite shaft | 3/13/2008 |
| Q: My daughter just got a warrior composite shaft and head. The box came with a screw but there is no ... A: That is a good question. I am a strength and conditioning coach and really can't give you an good ... | |
| Mens Lacrosse Attackman | 2/27/2008 |
| Q: I play for my high school team and for my position i need more speed and sprint endurance which i ... A: First of all you have to work on your acceleration. Start implementing falling and push-ups starts ... | |
| strength training routine | 2/20/2008 |
| Q: I am a 16 year old boy, 5'11 about 130 pds. I am pretty light for my age, but still play a high ... A: I will give you two options: 3-day Full Body: Monday Overhead Squats 1 x 10 Barbell Squats 3 x 5 ... | |
| strength hitting | 2/13/2008 |
| Q: IF I WANTED to check harder what exersize should i do to get to get stronger A: This is a tough question to answer...I would get on a balance strength training routine focusing on ... | |
| upcoming season | 1/22/2008 |
| Q: hey Corey, this will be my 2nd year of lacrosse and I'm going to try out for my schools lacrosse ... A: No problem Nick, Romanian Deadlifts are for the hamstrings and hips. Position your feet about ... | |
| upcoming season | 1/20/2008 |
| Q: hey Corey, this will be my 2nd year of lacrosse and I'm going to try out for my schools lacrosse ... A: I would stick with the basic exercises in the weight room, especially since you are still wrestling. ... | |
| Improve lacrosse skills | 1/7/2008 |
| Q: I've been playing for a couple years and i practice all the time and during fall ball the coach told ... A: First of all you have to analyze your weaknesses and make those your first priority. If it is skill ... | |
Corey Crane
Top Expert on this page
Expertise
Any questions regarding strength and conditiong as it relates to lacrosse. This include various training methods, sport psychology as well as sports nutrition.
Experience
I am the West Point (Army) Lacrosse Strength and Conditioning Coach. Been in the strength and conditioning field at every level (NFL, College & High School) since 1992.
Organizations
National Strength and Conditioning Association (NSCA)
Collegiate Strength and Conditioning Coaches Association (CSCCa)
Publications
Various online newsletters and local newspapers in Orange County, NY.
Education/Credentials
BA in Community Health Education w/ a Coaching Minor
MA in Exercise Physiology and Psychomotor Behavior
Certified Strength and Conditioning Coach
Level 1 Track and Field Coach
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