This article appears in the November edition of US Lacrosse Magazine, available exclusively to US Lacrosse members. Join or renew today! Thank you for your support.

Was fall ball or your fall sport canceled or postponed? Are you unclear about what will happen in the spring? You’re not alone. For lacrosse athletes, having a solid offseason training program is more important than ever.

Stoppage of play during the COVID-19 pandemic has created opportunities for strength and conditioning. Physiologically speaking, the best time to improve your overall athleticism is the offseason, when you’re not focusing on skills or teamwork and your body isn’t overworked.

1. LAY THE FOUNDATION

Be wary of rushing back to practice and competition. Injury rates skyrocket among athletes who return after a layoff and do too much, too soon.

2. PREVENT INJURIES

If you have a history of injuries, now is the time to address underlying causes (poor alignment, weak supporting musculature, etc.) and work to reduce the chances of future problems.

3. BENCH TO STARTER

If you’re tired of riding the pine, of being called too slow or getting overlooked, then step up and commit to becoming better. No excuses.

4. STAND OUT AT RECRUITING EVENTS

Opportunities to showcase your abilities are more limited and each one is more consequential. Fine-tune your athleticism to stand out in a shortened recruiting cycle.

TRAINING THE RIGHT WAY

At Athletic Republic, the preferred training partner of the U.S. national teams, we evaluate all athletes before they start training. It enables us to build a program that’s right for each person’s existing level of conditioning, strength and development. “When preparing for your season after a long layoff, a structured, methodical approach should be utilized,” said Jay Dyer, strength and conditioning coach for the U.S. national teams. “Attempting to rush this process may lead to short-term gains but may be detrimental to long-term success.

A good preseason plan includes an initial period of moderate aerobic conditioning. From there, add the following elements:

• Speed/sprint work

• Plyometrics

• Strength training

• Balance and stability

Start now, and reap the benefits in the spring.