Box Lacrosse Running Program

By: Jeff Cathrea, B.Sc. Kinesiology

Most players and coaches train the aerobic system by running long distances for long durations at a low intensity. While this method will improve cardiovascular endurance, it is not specific for lacrosse. When was the last time any player took a 20 minute shift at 50% of their maximal intensity? Because lacrosse is a sport of short, explosive bursts, it is important for players and coaches to train the energy systems which are specifically used for lacrosse. Below is a sample program that will train the energy systems for box lacrosse by mimicking the intensity required for a game by training at the intervals required within a typical shift throughout three periods. The goal is to make this program more intense than a regular game so that come crunch time in the third period, you rise above the competition!

Step 1: If training on your own, calculate your theoretical max heart rate.
To check your % max, it is roughly.220-your age = 100% MAX HR
Multiply this number the desired %required for each run i.e. 90%
Divide this number by 6...this is your heart rate for the % desired over 10 seconds
which you can find at your jugular (jaw line) or on your wrist.

Example: 19y/o 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 a 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 min (1st period plus intermission)
6X then stretch (second period)

Week 2:
30 seconds almost sprint (90%max) walk 90 seconds = 1x
6X then rest 15 min (1st period plus intermission)
6X then stretch (second period)

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

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

Week 6:
35 seconds @ 90%, jog 35 seconds =1X
6x, rest 15 minutes
6x, rest 15 minutes
3x, stretch

Week 7:
35 seconds @90%, jog 35 seconds=1X
6x, rest 15 minutes
6x, rest 15 minutes
6x, stretch

Week 8:
40 seconds @ 90 %, jog 40 seconds =1X
6x, rest 15 minutes
6x, rest 15 minutes
6x, stretch