Run for Lacrosse

By: Jeff Cathrea, B.Sc. Kinesiology

In this edition, I'd like to address one of the most common topics that players, parents and coaches inquire about; running. More specifically how to train the cardiovascular system using running as your method. Now, if teams are organized enough to coordinate a team running session, traditionally it generally consists of a 20-30 minute jog. And why is this? Because our coaches tell us to, because their coaches told them to, because their coaches told them to and so on and so forth. Well listen up coachesÉyou are wrong in your approach, just like your coaches were wrong! Now don't get me wrong, lacrosse is a game of stamina and you do need a strong base of cardiovascular endurance, but I'm here to show you a more effective approach to achieving this goal.

To begin, let me ask the following question: When was the last time any player took a 20 minute shift, running at 60% of their maximal intensity? (And no, goalies don't count). Never right? Then why would you train like that? Lacrosse is a sport played at short, maximal bursts, not at a slow sustained pace. The energy system required for short maximal bursts called your anaerobic system, meaning without oxygen, is the lacrosse player's primary energy system used throughout a game. This sprint system can only be targeted from approximately 30-120 seconds, therefore jogging at 60% of your maximal intensity for 20 minutes will not improve upon your sprint system. The best way to improve your game endurance is to mimic the level of intensity required for game competition. An even better approach would be to train at a level greater than competition so when the third period rolls around your level of conditioning will be greater than what is required in the game. Here is a sample running workout program.

Step 1 : If training on your own, calculate your theoretical max heart rate. To check your percentage max, it is roughly 220 minus your age = 100% MAX HR; Multiply this number the desired percentage required for each run (i.e. 90%); Divide this number by 6...this is your heart rate for the percentage desired over 10 seconds which you can find at your jugular (jaw line) or on your wrist. ( Example: for a 19 year old, 220-19 = 201 beats per minute; 201 x 0.90 = 181 beats per minute; 181 / 6 = 30 beats over 10 seconds). If doing team training (ATTENTION COACHES), you can do this program by instructing your athletes to give sub maximal (90%) sprints and use a whistle to initiate the intervals.

You will need a stopwatch. Make sure to follow the interval work times and the interval rest times exactly as outlined. When resting in between mimicked periods, rest in the same fashion as you would in a game. Make sure to adequately hydrate and stretch! Perform this 2-3 times a week for best results!

Week 1: 30 seconds almost sprint (90% max) walk 90 seconds = 1x; 6X then rest 15 minutes (1 st period plus intermission); 6X then stretch (second period).

Week 2: 30 seconds 90%, walk 90 seconds = 1X; 6X, rest 15 minutes (1 st period); 6X rest 15 minutes (second period); 3X, stretch.

Week 3: 30 seconds 90%, walk 90 seconds = 1X; 6X, rest 15 minutes; 6X, rest 15 minutes; 6X, stretch (full game).

Week 4 & 5: 30 seconds at 90%, jog 60 seconds =1X; 6X, rest 15 minutes; 6X, rest 15 minutes; 6X, stretch.

Week 6: 35 seconds at 90%, jog 35 seconds =1X; 6X, rest 15 minutes; 6X, rest 15 minutes; 3X, stretch.

Week 7: 35 seconds at 90%, jog 35 seconds=1X; 6X, rest 15 minutes; 6X, rest 15 minutes; 6X, stretch.

Week 8: 40 seconds at 90 %, jog 40 seconds =1X; 6X, rest 15 minutes; 6X, rest 15 minutes; 6X, stretch.

Not only will this program be a more effective usage of your training time, but it will improve your mental toughness and your game shape much more than the old school running approach that your coach's coach used to do. So the next time you lace up your shoes to go for that run, remember to run for performance, not the way of the dinosaur like your coaches did. Remember, don't just train... La-X-train!