Lacrosse Sprinting Drills
As part of a full-body routine, lacrosse sprinting drills can be especially beneficial to athletes. Sprinting drills involve mobilizing the body quickly to engage in short, intense bursts of exercise. Most professional sport teams utilize some sort of sprinting drills with much success in respect to the cardiovascular conditioning of their athletes. You can read up on some interesting lacrosse sprinting drills below, so grab your Nikes and let's get going!
- Ladders. A common form of sprinting drills, ladders engage the cardiovascular system in a progressively intense series of workouts. Set up a number of lines that increase by 1/2 the length of the previous run each time. For example, three lines should double your sprint from the first run to the last. Run to the first line, and back, then to the second line, and back. Feel free to increase/decrease the number of lines according to your needs.
- Jumps. Jumps are a kind of sprinting drills that work on explosive strength. Start by squatting down, then jump with explosive power, and try to tuck your legs into your chest as much as possible before landing. Prior to landing, remember to undo your 'tuck' so as to keep balance.
- Skips. There are two types of skips: those for height and those for distance. Skipping for height works on intense, immediate power while skipping for length (distance) tends to improve one's endurance. You can do these for 10 to 30 meters, walk back, and then repeat the drill again.
- Intervals. Interval training is an important part of any athlete's set of lacrosse sprinting drills. These entail sprinting for quick periods of time, then jogging ("resting") for an equally long period of time. This can go on for a quarter of a mile, half a mile, one mile, or even more (depending on your level of conditioning).
- Uphill sprints. The title of these sprinting drills is rather self-explanatory. You will be running (either in a treadmill or at a sanctioned outdoor area) for a period of time against the terrain. Your body will not be used to so much resistance, but it's incredibly important to get acclimated to different terrains as an athlete. Monitor your pulse to try to reach an optimal heart rate of 160 bpm.
- Regulated sprints. Also known to most people simply as normal sprints, regulated sprints are highly organized. You will be using an official track field to see just how quick you are. Try to set up a distance of about 60 meters. Most high schools and colleges possess a regulated track field that you can use with permission. Your target bpm can range from 140 to 180 depending on your age and condition.
There are tons of lacrosse sprinting drills out there that will focus on the areas of your body necessary in the sport. Sprinting drills, as a general rule, are good for almost every sport. Lacrosse and sprinting drills go hand-in-hand, and any player would be behooved to learn the above mentioned exercises.