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A 12-Week Progressive Power, Speed, Agility and Conditioning Program for LacrosseBy Corey Crane Lacrosse is the fastest growing sport for youth, high school, college and professional organizations. It is considered the ‘fastest sport on two feet’. Developing a speed and conditioning program specifically lacrosse requires you to analyze the metabolic demands for the sport. It combines elements of basketball, soccer and hockey. This article will outline a 12-week plan to prepare you for the upcoming fall ball season. It will corporate speed improvement drills, dynamic flexibility, foot speed, plyometrics, agility drills and speed and acceleration sprints. This plan can also be adapted to the preseason conditioning after fall ball is over and before the regular season. The program uses what I call the “funnel” principle. The running starts off with longer anaerobic sprints and funnels down to more explosive starts, agilities and plyometrics. It is very important that you put the time in early to build a good anaerobic base before doing the sport specific work later in the schedule. This will help prevent overtraining and injuries. The conditioning program should be done two times per week on Tuesdays and Thursdays. Start off all conditioning sessions with this warm-up and finish with a 5-10 comprehensive static stretching routine. Jog 3-5 minutes Speed Improvement Drills (SID’s): Dynamic Flexibility: Week 1: 5 x 400 yd sprints Cool-down and Stretch Week 2: 2 x 400 yd sprints 4 x 200 yd sprints Cool-down and Stretch Week 3: 4 x 200 yd sprints 6 x 100 yd sprints Cool-down and Stretch Week 4: 12 x 100 yd sprints Cool-down and Stretch Week 5: 8 x 100 yd sprints 6 x 80 yd sprints 4 x 60 yd sprints Cool-down and Stretch Week 6: 10 x 80 yd sprints 8 x 60 yd sprints 6 x 40 yd sprints Cool-down and Stretch Week 7: Agility Ladder Drills x 2 each pattern 10 x 60 yd sprints 8 x 40 yd sprints 6 x 20 yd sprints Cool-down and Stretch Week 8: Agility Ladder Drills x 2 each pattern Plyometrics (full recovery between sets!!) 10 x 40 yd sprints Cool-down and Stretch Week 9: Agility Ladder Drills x 2 each pattern Plyometrics (full recovery between sets!!) 6 x 40 yd sprints 10 x 20 yd sprints Cool-down and Stretch Week 10: Agility Ladder Drills x 2 each pattern Plyometrics (full recovery between sets!!) 4-Cone Agilities x 2 each way (full recovery between each drill!!) 10 x 20 yd sprints Cool-down and Stretch Week 11: Agility Ladder Drills x 2 each pattern Plyometrics (full recovery between sets!!) 4-Cone Agilities x 2 each way (full recovery between each drill!!) Falling Starts Cool-down and Stretch Week 12: Recommended Athletes' Acceleration Products
About The Author: Corey Crane, the Associate Head Strength and Conditioning Coach, has been working at the United States Military Academy (Army) for a total of 5 years. At Army, Crane is responsible for the design and implementation of the strength and conditioning programs for lacrosse, hockey, volleyball and assisting with football. The three years that he has been working with the Army lacrosse team (2003, 2004 & 2005); they have participated in the NCAA tournament. During 2006, Crane accepted a position as the Head Strength and Conditioning Coach at Western Illinois University in Macomb, Illinois where he was in charge of the strength and conditioning programs for 20 varsity sports. In April of 2006, Crane moved back to West Point and is continuing working with the Army Lacrosse Team. For more information on Coach Crane, visit his site at: www.lacrosse-strategies.com
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