Improve Your Speed on the Lacrosse Field With These 3 Lacrosse Workouts

If you're involved in the sport of lacrosse, performing some lacrosse workouts that will help out with speed generation capacity will be important to bring about maximum success. Speed is a critical fitness trait that is important for anyone doing lacrosse training, so something that you can easily work on developing off the field.

As long as you make sure to train hard, get good nutrition, and allow the body sufficient rest to recover, you should have no problem improving this aspect of your physical capacity.

Let's have a look at a few of the main drills to perform during your lacrosse workouts.

Field Run

The very first exercise to do during your lacrosse workouts is the field run. To do this, simply set up five pylons that span across the length of the field and then run to each one and then back as you progress through the drill.

Try and move to all five pylons in a row if you can before returning back to the starting position to take a one to two minute rest before completing it all again. Your mission is to perform this as fast as you possibly can.

Triset For Time

The second exercise to do in your Lacrosse workouts is the triset for time. With this exercise, you'll select three exercises - one upper body movement, one lower, and one core and then perform as many reps as you can for a one minute time period before resting for a two.

So you'd do bodyweight squats for a minute for example, then move into push-ups for a minute, and then do lying leg raises for a minute.

Once that was up, you'd rest for two minutes making a five minute round. Do three to four rounds per workout.

Burpee Intervals

Finally, the last of the drills to consider adding to your lacrosse workouts is a burpee interval. This is a great way to boost your power capacity and will help to improve your anaerobic performance as well.

To perform it, perform 20 burpees as fast as you can in a row and then rest for 30 seconds. Repeat ten more times through to complete the workout session.

Note that this will be a very demanding protocol, so do expect to feel quite winded during it. If you have to, use 45 second rest periods instead.

So keep these three protocols in mind as you come up with your lacrosse workouts. Perform them regularly and you will see much better performance capabilities of yourself.

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How To Construct Full Body Workouts In Addition To Your Sport Specific Training

Regardless of what sport you happen to play, performing some full body workouts along with your sport specific training is a great way to improve your skills and make sure that you stay injury free for the long haul.

Having good muscular development is important for improving speed, power, and agility, all of which are great to have for just about any sport.

Understanding how to go about putting together full body workouts will be important to success, so let's take a closer look into this so that you know just what you need to be doing.

Focus On Compound Movements

The very first thing that you should be making sure you're doing is placing most of the focus on compound movements. These are the exercises that are going to work more than one muscle group at once, thus generating superior strength and conditioning in the body.

Classic compound movements include squats, bench press, deadlifts, shoulder press, and lunges. Perform one major compound lift for each muscle group every workout.

You can add a few isolation exercises to these if you wish such as bicep curls, tricep extensions, lateral raises, and so on, but keep them to a minimum. They won't produce as fast of results as the compound ones will, so shouldn't make up a large component of your workouts.

Lift In The Right Rep Range

Next, when it comes to performing your exercises, it's important that you are lifting in the right rep range. Aim for 6-8 reps for compound movements as this will allow you to generate as much power and strength as possible. Some athletes may choose to go into the 8-12 rep range with compound movements, but just keep in mind that this will then become a more endurance focused workout if you do this.

On any isolation exercises you do complete in the session, you should aim for around 10-15 reps per set. As you will naturally be lifting less weight with these movements, you don't need to be taking the rep range quite so low.

Use The Right Frequency

Finally, the last thing to remember is to make sure that you use the perfect workout frequency. This means hitting each muscle group at least twice per week with your full body workouts. Working at this frequency will ensure that you make clear strength gains and that you are going to keep yourself from overtraining.

Make sure that you have at least one day off between sessions, if not two.

So keep these quick tips in mind as you go about generating full body workouts to compliment your training program and help you maintain a higher overall level of fitness.

Go Pro Workouts https://www.goproworkouts.com/ collaborates directly with the world's most decorated athletes in their respective sport to create 8-week sport-specific training programs geared specifically for athletes. These aren't cookie-cutter programs. These are the exact same routines the pros do to stay in elite shape. Have you ever wanted to train just like your favorite NFL running-back, NBA point guard, or Olympic skier? Now you can. To try a Go Pro Workout absolutely free go to https://www.goproworkouts.com/.

View the original article here