How can I get fit for lacrosse in 30 days?
Knowing how upbeat lacrosse can get you would need to cover the following:Shorts bursts of sprintsRunning and conditioningSport specific mechanicsThe first two would be the key to focus if you need to get there in 30 days.Knowing that you are overweight I would prescribe (if you would be my client) the following regime:2-3 runs/workouts a week:#1: short sprints and/or bodyweight movements (squats, pushups etc.) and HIIT (high intensity interval training). E.g. tabata, you can find more info on my blog here: http://www.highachieverdiet.com/... #2: longer and slower sessions of running or brisk walking (if you cannot run comfortably). the key here to be able to sustain elevated heart rate for extended amount of time, for example if the game lasts 1 hour, try achieve 1 hour of movement - this does not have to be your heart rate maximum, just so that it is higher than that of resting or walking.Also try optimising your passive time. By this I mean adding more walking to your regime, e.g. every morning take a 30-40 minute walks listening to audiobooks etc. this will prepare your body for the 'mileage' so to speak - You need to be able to first walk the distance before you can run - just like you wouldn't go running half marathon without being able to walk that distance first. This is to strengthen your legs: soft tissue and ligaments, joints...Hope this helps!
I hate my new cross country coach, what should I do?
Well, I am going to my 3rd year of Varsity Cross country running season! I was convinced it would be the best season ever, since I have improved so much over the past 2 seasons, and this year it will be my senior year =D. However my hopes were crushed, with my favorite cross country coach was forced to resign from coaching because when he coached Girl's lacrosse in the spring, he did not move up some junior girls to the varsity team. The parents of the girls complained and called the school, and my coach was forced to resign. The new coach that we will have is probably my least favorite person on EARTH. The long distance track coach is coaching cross country. He is not fun, uptight, gets angry easily, demands respect, does not run with our team, and overall is a TRACK COACH. My first coach was completely the opposite, he was cool, funny, motivational, and was serious when we needed to be serious. And worst of all, is that I'm scared he will make us run on the track for most of our practices and make us run intervals every day... AKA track and field. Cross country should be left on on trails, courses, fields, whatever! I have tried thinking that it might be better or at least alright having a new coach that I hate personally and athletically. That I might be able to enjoy my season. I really don't know what to expect. Maybe my real question is what should I expect out of these changes? I've heard our new coach will attend a running camp some of my teammates will be going to toward the end of the summer, and we will be able to adjust to his coaching and his attitude -.-
Help! How should I prepare for lacrosse tryouts?
I have lacrosse tryouts in about a month, I'm a junior in hs. I was on the freshman team then the jv team last year, so I've been playing for two years. I picked up the sport pretty fast, but I still need to work on my stick skills (especially non-dominate stuff and catching in general). My coach is going to run us hard at tryouts (1-2 mile run, plus sprints), but I'm an avid runner and I do track too so hopefully that will help me out a lot. How should I prepare each day until tryouts? Can you give me a general schedule of what to work on each day (how far to run, what to practice, etc.) thanks!!!!!
First time running track?
I've been doing track since the 6th grade and the one thing that you can do to start sprinting better is begin a routine for that week. Start with a warm-up run before every workout. I recommend something along the line of 800 meters (1/2 mile) or about 3-4 minutes of medium-medium/hard running, to get the blood flowing. Next you should start stretching to loosen up your muscles. It should be a routine stretch, like hold one stretch for 3 seconds for a 10 stretch interval, and make sure you stretch ALL your muscles. Doing this helps the soreness you'll feel during the actual track season and lessen your chance of injuries. Next start doing some dynamic stretching/warm-ups. This could include anything from high-knees, to "butt-kickers" to calisthenics, but what you should be aiming for is form. Look online for good form warm-ups. Do these warm-ups for a certain length, 50 meters should be good enough, and don't work on speed, work on form. After you finish your warm-up routine you should do some "stride-outs" or a combination of all your form work outs for a certain length. In between stride out segments you should jog back to where you'll start next stride-out, just keep moving. This will end your warm-up routine. Next, I recommend either working on endurance sprinting, or speed workouts. This will depend on whether you want to do harder sprinting events (like the 200-400) or lighter events (like the 100, or hurdles). These can include intervels between hard jogging and sprinting, or timed sprints. This will be your hard workout. After your done, make sure you do a cool-down run to loosen up, stretch, and ice your muscles. This will help prep you for the season. A treadmill isnt a really good tool for sprinting, mainly because the speeds are controlled and predetermined. Instead you should opt for outdoor training, on hard concrete or on the road. Even better would be to use a track if there are any close enough to you. Hope you have a good season :)