Coach Dave talks you through 5 different things that you should be doing in the gym, but probably are not doing. There are many different ways of ways of training, each with their merits and potential disadvantages, and we are not here to dismiss training styles or goals, this list is merely some ideas to tweak or add to your gym program.
1) Foam Rolling
Foam Rolling is a Self-Myofascial release technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle. In English foam rolling is basically a way to give yourself a sports massage, stretching out your muscles and removing kinks and knots, without the need for a professionally trained masseuse. You should try to do it both before and after a workout as a way to de-stress your body.
Foam Rolling is a Self-Myofascial release technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle. In English foam rolling is basically a way to give yourself a sports massage, stretching out your muscles and removing kinks and knots, without the need for a professionally trained masseuse. You should try to do it both before and after a workout as a way to de-stress your body.
2) Dynamic stretching before lifting
Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. Anything beyond this range of motion becomes ballistic stretching. It is a type of stretching whilst moving, as opposed to static stretching in which one stands still.
This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury.
Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. Anything beyond this range of motion becomes ballistic stretching. It is a type of stretching whilst moving, as opposed to static stretching in which one stands still.
This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury.
3) Front Squats
The Front Squat is a Squat done with the barbell on your front shoulders instead of on your upper-back. Put the barbell on your front shoulders, bend through your knees & come back up.
- Lower Back Friendly. Less forward lean on the Front Squat. You can’t squeeze the bar or tighten your upper-back. Meaning less total weight & thus less spinal compression. Try Front Squats if you have lower back issues. Chances are you can do them without problems.
- Builds Muscle. The front bar loading will pull you forward. Abs will work hard to keep your torso upright.
- Front Squats will work your whole legs, but your quads more than your hips.
- More Strength. Clean grip Front Squats will help your Power Clean & Overhead Press which have similar starting positions.
- Enforce Good Technique. Do Front Squats wrong & you’ll lose the bar. Try Front Squats for a while if your Squat technique is not the best.
The Front Squat is a Squat done with the barbell on your front shoulders instead of on your upper-back. Put the barbell on your front shoulders, bend through your knees & come back up.
- Lower Back Friendly. Less forward lean on the Front Squat. You can’t squeeze the bar or tighten your upper-back. Meaning less total weight & thus less spinal compression. Try Front Squats if you have lower back issues. Chances are you can do them without problems.
- Builds Muscle. The front bar loading will pull you forward. Abs will work hard to keep your torso upright.
- Front Squats will work your whole legs, but your quads more than your hips.
- More Strength. Clean grip Front Squats will help your Power Clean & Overhead Press which have similar starting positions.
- Enforce Good Technique. Do Front Squats wrong & you’ll lose the bar. Try Front Squats for a while if your Squat technique is not the best.
4) Rotator Cuff Work
The shoulder joint is a complex formation of bones, muscles and tendons and provides a great range of motion for your arm. However, a downside to having this extensive range of motion is that the shoulder joint is more vulnerable to injury. The prevention of shoulder injuries comes down the conditioning of the shoulder muscles and tendons, which ultimately involves both stretching and strengthening of the shoulder joint. Lacrosse is a sport which requires strong rotator cuff strength as the motion involved in checking, shooting, passing and even cradling stresses your rotator cuff. It is a very common injury and can seriously limit your ability to play if it is damaged, it can even be career ending.
The shoulder joint is a complex formation of bones, muscles and tendons and provides a great range of motion for your arm. However, a downside to having this extensive range of motion is that the shoulder joint is more vulnerable to injury. The prevention of shoulder injuries comes down the conditioning of the shoulder muscles and tendons, which ultimately involves both stretching and strengthening of the shoulder joint. Lacrosse is a sport which requires strong rotator cuff strength as the motion involved in checking, shooting, passing and even cradling stresses your rotator cuff. It is a very common injury and can seriously limit your ability to play if it is damaged, it can even be career ending.
5) Grip Strength Exercises
Grip strength is incredibly important, both for lacrosse and your general lifting. Grip strength helps your shooting, checking and cradling, all of which will make you a better player, yet it is something that is largely overlooked by many gym users as forearms are not really a 'sexy' muscle. As well as improving your lacrosse grip strength will allow you to lift more in exercises where you may normally fail because your grip goes (deadlifting being the most common example).
Grip strength is incredibly important, both for lacrosse and your general lifting. Grip strength helps your shooting, checking and cradling, all of which will make you a better player, yet it is something that is largely overlooked by many gym users as forearms are not really a 'sexy' muscle. As well as improving your lacrosse grip strength will allow you to lift more in exercises where you may normally fail because your grip goes (deadlifting being the most common example).
Hopefully i've given you some ideas to change up your workout and keep things fresh and interesting.
Train Hard,
Coach Dave.
