Lacrosse athletes often look to build muscle mass and add strength in the offseason. But there’s a more effective way to train that will yield bigger improvements in on-field performance. This science-based approach focuses on developing power and dynamic stability, instead. Players who train this way will be more explosive, agile, injury-resistant and, yes, stronger.
POWER
Power is a measure of how much force can be produced in as little time as possible. When you’re developing power, you’re not only strengthening muscles, but also training the central nervous system to get these muscles to fire more quickly.
DYNAMIC STABILITY
Dynamic stability is more than just balance. It’s the ability to maintain control under unstable or moving conditions at any velocity.
PLYOMETRICS
Plyometrics, or plyos, are exercises that involve the rapid stretching and contracting of muscles. On Athletic Republic’s cushioned PlyoFloor, athletes perform fast, aggressive jumps in multiple directions.
These short sets of 5-20 seconds train the body to respond quickly between muscle contractions, allowing greater force production.They also condition athletes to shift their weight and control momentum when changing directions and develop the small stabilizer muscles in the hips — the entirety of the core, really — that enable these moves.
Plyo progressions start with basic jumping patterns on double and single legs. Advanced progressions add resistance bands, foam blocks to jump over and more challenging patterns.
Box jumps are also effective plyo training tools. Moving continuously during a plyo set without pausing helps to turn these quick movements into reflexes rather than consciously controlled movements.