Lacrosse makes an Excellent Training & Fitness Routine

Lacrosse is a rugged sport in which much concentration and physical power and endurance are required. It's not at all unusual for things to get rough in the heat of a play on the lacrosse field; in fact, lacrosse players expect it. The very nature of lacrosse requires lacrosse players to be fit and solid as a brick wall. A well-rounded lacrosse training routine, developed by you and your trainer to reach your specific goals, will improve your lacrosse game, your physique, and your all around health. Your gym should have all the equipment you will need to follow your lacrosse fitness routine. The main areas of the body to focus on for lacrosse are the biceps, hamstrings, quadriceps, and calves.

Lacrosse Relies Heavily on Hamstring and Quadricep Muscles

The hamstring is the muscle which runs right down the center of your posterior thigh, and the two ligaments on either side of the back of your knee. The ligaments are attached to your hip and knee and are vital to walking, jumping, running, and squatting. The hamstring is also responsible for rotating the lower leg when the knee is bent and for extension. An unfit lacrosse player could suffer a pulled hamstring, referring to the over-stretching or tearing of the tendons. A pulled hamstring may also result when the lacrosse player has over-trained their quadriceps, to the point where the quads disproportionate strength actually rips the weak hamstrings. Quadriceps are the antagonist of the hamstrings; they are the anterior muscles of the thigh and are responsible for extending the leg. The leanest and strongest muscle in the human body, the quads are made up of four individual muscles which are all attached to the knee cap. Since a successful lacrosse player relies so heavily on their ability to endure explosive runs continually, these muscles must be trained. Running the stairs of the local high school's stadium or at the nearest ball park will not only build muscle, but increase your power on the lacrosse field.

Strengthening Your Arms for A Better Lacrosse Game

Lacrosse players place an important burden on their arms on the lacrosse field. The arms are responsible for doing the tedious work of keeping the ball from other lacrosse players, while at the same time not letting it fall out of their lacrosse net. When the lacrosse player gets to the goal, the arms are responsible for the explosive power needed to make a goal. The biceps are working throughout the entire time the lacrosse player is on the lacrosse field, and must therefore be strong and enduring so as to help the lacrosse player's game, rather than wearing out and putting more stress on the lacrosse player. The biceps will be the ones bearing most of the burden that is the lacrosse stick. Biceps are actually made up of two bundles of muscle with the same connection point: the end of the elbow. There are many methods of strengthening the biceps for lacrosse, but before getting on a machine at your gym, have your trainer explain how to properly operate it.

Calf Stretches and Exercises

The calf is a bulky muscle spanning the length of your leg from the knee down and connected to the Achilles tendon. On the lacrosse field, the calves need to be well- trained to give you the optimum amount of force when running and jumping. Training your calves for lacrosse is relatively simple, but don't confuse that with easy. Be careful not to overdo it while training; you can injure yourself without knowing it until the next morning when you're in pain. Standing on a step or a curb, hang your feet over the back. With the ball of your foot, extend your feet upward (you should feel your calves flex), lifting your body, then slowly bring them back down to the original position. The act of lifting to your toes is common in lacrosse, as it provides more acceleration on the initial stride. Once your calves are conditioned to where your body weight isn't challenging, hold a couple dumbbells. Squat machines are very useful when the leg pushes the weight all the way up and does the same movement with their feet as on the stair.