Daily Archives: August 11, 2009

Lacrosse Performance Training: Flex Nimbo “Resistance” Training For Lacrosse Players Presented By Rashad Devoe Of “Devoe Human Performance”

Posted on August 11, 2009 | Leave a comment

 Lacrosse Magazine

devoehumanperformanceAs a strength coach, I look for every edge to give my players, and a year ago we found a piece of equipment that has definitely given our players the edge: the Flex Nimbo.

The Flex Nimbo is a rubber band suit that provides constant resistance along all movement planes. This is better thanflex nimbo resistance suit a weighted vest, and the neuromuscular demand that it puts on the body is incredible.

If you are looking to increase your speed, strength, vertical jump, footwork and all-around flexibility, then a Flex Nimbo program is the way to go. It adds resistance and increases the intensity of the workout, along with working on balance and coordination.

Start with a dynamic warm-up. Then try these three drills while wearing the Flex Nimbo. (Click on link below)

FLEX NIMBO LACROSSE TRAINING

Corey Star

The Corey Star is a drill that I took from Corey Crane, strength coach at Manhattanville College. Take nine cones and set them up in three rows of three about 2-3 yards apart from each other.

• Start in the middle row, first cone. This is your start cone.
• Sprint to middle cone; sprint back to start cone.
• Sprint to middle cone, plant and cut to bottom left cone.
• Back to start cone; sprint to middle cone, plant and cut to left middle cone.
• Back to start cone; sprint to middle cone, plant and cut to left top cone.
• Back to start cone; sprint to middle cone and explode straight to top middle.
• Back to start cone. Do what you did on the left, but on the right side.

L-Drill

Place three cones in an L shape, with each cone 5 yards apart. Start at the first cone, sprint to the second cone, plant and cut around the cone, and sprint to the third cone. Run around cone three and head back to cone two, plant and cut around cone two, and sprint to the first cone for the finish.

Sprint/Backpedal with Directional Change

This is one of our favorite drills. The coach goes about 30 yards in front of the athlete. On the coach’s whistle, the athlete sprints. On subsequent whistles, the athlete changes directions, shuffling sideways right or left, sprinting forward or backpedaling based on the direction in which the coach points.

Sample sequence: Forward sprint. “Whistle” — shuffle left. “Whistle” — backpedal. “Whistle” — sprint forward. “Whistle” — shuffle right. “Whistle” — sprint to finish line.

Work on a quick first step, smooth transition movements and quick direction changes.
These drills increase explosive speed, power and footwork.

Rashad Devoe is a lacrosse-specific strength and conditioning coach who has worked with some of the best players in the country for over 13 years. For more info on Devoe Human Performance or Devoe’s training, go to www.devoehp.com.

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Posted in Health, High School Boys, High School Girls, Instructional Videos, Magazines, Middle School Boys, Middle School Girls, Training, Websites

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Major League Lacrosse (MLL): 2009 New Balance MLL Championship Weekend On August 22 & 23 To Feature Denver Outlaws (9-3), Toronto Nationals (7-5), Long Island Lizards (6-6), And Boston Cannons (6-6)

Posted on August 11, 2009 | Leave a comment

usl_mllchamps_weekendFollowing an exciting final weekend of regular season play in Major League Lacrosse (MLL), the premier professional outdoor lacrosse league, the fourth and final team qualified for the 2009 New Balance MLL Championship Weekend and the pairings have now been determined. The Denver Outlaws (9-3), Toronto Nationals (7-5), Long Island Lizards (6-6), and Boston Cannons (6-6) will travel to Annapolis and take the field at Navy-Marine Corps Memorial Stadium on August 22 & 23.

Denver was the fist team to secure a spot in the postseason and holds the # 1 overall seed due to their League leading 9-3 record. Boston and Toronto had also already qualified for the playoffs as well, but the final seedings could not be determined until the identity of the fourth and final team was known following the completion of Saturday’s Long Island at Chicago game.

On Thursday, The Washington Bayhawks extended their playoff hopes into the weekend by mounting an impressive fourth quarter comeback and scoring the game winning goal with a mere 3.5 seconds remaining in regulation to defeat the Cannons by a final score of 14-13. However, their hopes would be dashed as Long Island held on to defeat the Chicago Machine by a final score of 13-11 in a close, back-and-forth game at Soldier Field.

Despite their identical 6-6 records, the Long Island Lizards gained the number #3 seed over the Boston Cannons by virtue of Long Islands’ three wins over the Cannons this season.

The #1 seed Denver Outlaws will face the #4 seed Boston Cannons in Saturday’s first semifinal at 12:00 PM ET. The game will be broadcast live on ESPN2HD with Joe Beninati and Quint Kessenich calling the action.

Saturday’s second semifinal will begin at 3:00 PM ET and will feature the #2 seed Toronto Nationals versus the #3 seed Long Island Lizards.

The winners from Saturday’s two semifinal matches will advance to the New Balance Championship Game at 1:00 PM ET on Sunday, August 23. The Championship Game will also be broadcast live on ESPN2HD.

The 2009 New Balance Major League Lacrosse Championship Weekend takes place at Navy-Marine Corps Memorial Stadium, one of the nation’s premier athletic venues. Tailgating is permitted for both Saturday and Sunday beginning 9:00 AM. A number of great attractions will be featured in the fan zone on both days, including the Monster Energy Professional Ninja Motorcycle Stunt Team, the Warrior Lacrosse-Monster Energy Chop Shop, musical performances by Canadian Alt-Rockers MOBILE, the US Lacrosse LAX SKILLZ Youth Skills Challenge, the Bud Light Lounge, and much more.

Tickets for the 2009 New Balance Championship Weekend are still available. Complete MLL Championship Weekend packages which include tickets to all three playoff games start at just $25 and may be purchased by calling 866-MLL-TIXX or by visiting www.mllchamps.com. Single day tickets will go on sale beginning Monday, August 17. About Major League Lacrosse Major League Lacrosse (MLL), the premiere professional outdoor lacrosse league, commenced play in June of 2001. The MLL is comprised of six teams located in Boston, Chicago, Denver, Long Island, Toronto, and Washington. The season will culminate with the New Balance MLL Championship Weekend, which will take place on Saturday and Sunday, August 22 and 23 at Navy-Marine Corps Memorial Stadium in Annapolis, Maryland.

Major League Lacrosse was founded by Jake Steinfeld and is headquartered in Boston, Massachusetts. For more information, please visit the Official League website at www.majorleaguelacrosse.com.

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Posted in MLL, National, Professional Lacrosse

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Lacrosse Instruction Video: US Lacrosse Highlights Goalie Rob Scherr’s Skills

Posted on August 11, 2009 | Leave a comment
From Lacrosse Magazine’s “Your Edge” series, US Lacrosse’s own Rob Scherr flashes handiwork between the pipes. The two-time MLL all-star goalie demonstrates the proper hand position, stick position and grip.

US Lacrosse1. Keep your top hand high.

“A lot of goalies play with their hands down in their chest,” Scherr says. “You actually want to have your top hand somewhere in between your top lip and your eyes.”

Keeping your top hand high not only limits the amount of net a shooter sees, but also limits the amount of time it takes for you to get to those high heaters.

So don’t slouch, kid.

2. Keep your top hand in front of your face.

“I extend my arms out all the way, then break my elbows slightly,” Scherr says. “I want to be able to see my entire top hand in my periphery when I’m tracking the ball.

“A lot of goalies keep their top hand next to their ear and have a tough time getting to off-side shots. It takes too much time and they get burned.”
Extending your top hand also allows you to rein in a shot with more cushioning to avoid rebounds or trickles.

3. Keep your stick positioned in the middle of your body at a slight angle.

Not off to the side, down by your knees or straight up-and-down. Especially on feeds from behind or when trying to see around a screen, some goalies compromise their stick position by dropping it or holding it away from their bodies. Avoid such habits.

GRIP

How you flex your top wrist and hold your stick are key factors for goalkeepers.

Let loose the stick for a moment. Take your top wrist and flex it backward, palm out. Now rest the stick in your palm between your thumb and index finger.

That’s your grip.

Gripping your stick this way allows you to turn your stick on a 360-degree plane with no limitations.

Goalies who grip their stick with “white knuckles” and turn their top wrist inside tend to lock their elbow at 90 degrees to accommodate the grip.

“That’s what we call a chicken wing,” Scherr says. “If I have my wrist locked out like that, it’s really tough to get underneath. I’m hurting myself.”

http://laxmagazine.com/tips/players/2008-09/081009_scherr_goalies

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Posted in Magazines, Player Profiles, Training

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