October/November 2019 - 44

SPORT SPECIFIC
SPEED AND
STRENGTH
IN LACROSSE
BY JASON BEAULIEU
Correctly training players to be quick and explosive on the field
M
y colleagues and I are seeing great players of sport
but poorly prepared athletes. Today's college
lacrosse players struggle with stress fractures,
orthopedic problems, poor posture, tight hip
flexors, immobile thoracic spines, poor training
histories and soft-tissue injuries. The lack of seasonal play, early
specialization in sports, television, internet misinformation,
increased cell phone and video game usage, and elimination
of physical education in schools have all led to this growing
problem.
To keep these issues from getting worse, we use the offseason
to teach athletes to " crawl before they can run. " We emphasize
teaching biomechanically clean, coordinated movements rather
than the load being lifted.
As such, we start by performing primal exercises in our
dynamic warmup and show the athletes how to connect
movement throughout their bodies. An example would be a
bear crawl, which teaches the athletes coordinated movement
with their hips and shoulders to build strength, flexibility and
motor control.
The players then learn to create, absorb, and redirect force
through proper landing and jumping mechanics, Olympic-style
weightlifting, squatting, and sprinting mechanics. All of these
efforts combine to increase intermuscular and intramuscular
coordination and improve synchronization of the central
nervous system, leading to more dynamic athletes.
With these areas addressed, we can press on in the offseason
toward improved athlete performance. I played collegiate and
professional lacrosse, so I have intimate knowledge of the sport
and what it takes to prepare both mentally and physically. This
gives me an advantage over other lacrosse strength coaches
because I can speak to the athletes on a sport-specific level and,
most times, directly to the position they play. It also allows me
to better explain what we are trying to accomplish in the weight
room and how it will translate onto the field.
Lacrosse players need tremendous strength, power, and
44 T&C OCTOBER/NOVEMBER 2019
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October/November 2019

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