By Sean Holmes -January 22nd, 2016- The Rotational Med Ball Throw is a great exercise for your lacrosse strength and conditioning program to increase shot power. Every one wants to rip rope and score goals to help their team win and obviously having a harder shot will always help (although accuracy is more important). Medicine […]…
By Sean Holmes -January 15th, 2016- Another mobility drill that you should be doing before every lacrosse workout, game, and practice to have you moving better and ready to perform at your best. The Sumo Squat to Hamstring stretch is a great ‘bang for your buck’ exercise as it works a lot. We stretch the […]…
By Wayne Burke -January 12th, 2016- A few weeks back I posted a phase 3 lateral plyometric progression. At this point I have introduced jumping and landing basics along with the very first steps of true plyometric training. As you move through plyometric progressions, you should begin to first add multiple or consecutive jumps or […]…
By Sean Holmes -January 7th, 2016- This episode shows you a great core stability exercise you can add to your lacrosse training program. As previously mentioned in the series, the core is designed to be stable and we must train it that way first and foremost. This exercise lets us train that stability in an […]…
By Sean Holmes -January 5th, 2016- As we all know speed kills. What most people don’t realize though is that speed is a skill that can be taught and improved. While it is true that some people are born faster than others, absolutely everyone can get faster than they currently are. Whether it’s improving your […]…
By Wayne Burke -December 29th, 2015- I love the holiday season. Lax players everywhere are posting on social media all their new heads, mesh kits and other gear they got for Christmas talking about how sick their stick is or how they can’t wait to get back playing. The new year means there is only […]…
By Sean Holmes -December 18th, 2015- Here is the latest Episode of my Lacrosse Training Tips feature with the Toronto Rock. The Single Arm Snatch is our level 1 progression of the Olympic Lifts. Olympic Lifters are the most powerful athletes in the world and I use safe variations of the lifts to make my […]…
By Sean Holmes -December 16th, 2015- Over the weekend I was in charge of performance testing for the Toronto Rock. We like to keep it pretty simple as it’s in the morning and the team plays an exhibition game at night. The reasoning is to hold the players accountable to each other that they are […]…
By Wayne Burke -December 14th, 2015- Last week, I introduced a lateral phase 3 drill which introduced a small hop into the drill. This is the first true plyometric drill in the progression. We can only do these after we have spent few weeks establishing a solid foundation of jumping and landing mechanics. Again the idea […]…
By Sean Holmes -December 10th, 2015- Reducing the likelihood of injury of my lacrosse players is my number 1 job. It may be by increasing strength, teaching proper movement mechanics, or by improving flexibility and joint mobility. In Episode 7 of my series with the Toronto Rock we show you the Split Stance Hip Extension/Flexion […]…
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