Performance Development for Lacrosse As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.

1. Curt Lamb, MS, CSCS, USAW
Assistant AD for Sports Performance
(Limestone College)
Strength & Conditioning Coach
(New Zealand Men’s Lacrosse World Championship team)
(New Zealand Women’s Lacrosse U19 Word Championship team)

2.  Head Strength Coach for
Limestone College since
2005
 Limestone Men’s Lacrosse
has made 15 straight NCAA
Championship Tournament
appearances and 8 national
title game appearances in its
25 year history.
 Limestone Women’s Lacrosse
was the national runner up in
2011 & 2013, and have won
10 straight conference titles.
 Strength Coach for New
Zealand Men’s Lacrosse since
2010.

4. It has been proposed that most relative metabolic contributions of ATP-CP, lactic and the oxidative system are 80/20/0 for goalies/attack/defense.
Midfielders and man-down defense is closer to 60/20/20.

5. Size is a great asset for a defensemen, but agility is even more valuable.
Larger players may be intimidating, but this position also requires speed and agility in order to be effective

6. The attack are the scorers. To play attack lacrosse positions you must be quick and agile, with great stick skills and the ability to score a goal on command.
Attack play close to the whole game. This is because they only exert themselves when they are on offense, and don't have to run back and play defense.

7. Create momentum for your team
Allow for more opportunities to run the offense
Creates transition
Face offs/Draws are won or lost with body position
◦If the opposing player attempts to get past you, they will be called for a foul, similar to "boxing out" in basketball.

8. FIVE CORE PHILOSOPIES
COACH / TEACHER / LOVE AS OUR OWN
POWER, SPEED, MOVEMENT
DEVELOP STRENGTHS & WEAKNESSES
DEVELOP MIND, BODY, SPIRIT
BUILD MEN FOR OTHERS

9. 1. Coach first and be a GREAT TEACHER
2. Be organized and efficient.
3. Pay attention to detail and stress the small things.
4. Be demanding but fair.
5. Be accountable as strength coaches.
5. Accept corrective criticism and don’t make excuses.
6. Stay positive. Be a great motivator!
7. Be honest with the athletes, don’t BS them.
8. Be passionate about coaching.
9. Hustle! It is a mindset!
10. Be consistent day in and day out
11. Be disciplined. Take pride in what we do.
12. Trust the athletes, coaches and administrators.
13. Have team unity. Work as a team.
14. Believe in each athlete and recognize what each one can be.

10. Improve sprinting mechanics
Increase explosive power
Increase maximal sprint speed
Increase maximal anaerobic tolerance
Enhance body positioning
Improve balance
Improve overall strength

11. Physics tells us Force x Velocity = Power
Use 2 training methods: periodization and conjugate.
Train HARD & FAST (organization & tempo).
5 Day routine in the off-season (3 strength, 2 SAQ/Con) and 4 day in the in-season (2 strength, 2SAQ/Con).
Platform lifts, variety of squats, presses and pulls.
Exercise on command.

12. The task must be Manageable
◦It must be accomplished of the personnel, facilities, time, and equipment available
The task must be Measurable
◦You must be able to see and quantify the results of the training program
The task must be Motivational
◦It must be something that you and the athlete look forward to doing
First we will emphasize ―”How Well” we perform a given rep.
◦We will execute perfect form and technique on every rep.
After we master form, we will emphasize “How Fast” we perform a given rep.
◦We will control the eccentric portion of the lift and execute the concentric contraction as fast as possible on every rep through the entire set.
The 3Ms
Everything you do must be Practical
◦It cannot be overly complex or time dependent
Everything you do must be Personal
◦It must be adapted to fit the individual needs of the athlete you are working with
Everything you do must be Proactive
◦There must be a plan that anticipates the obstacles and adjusts accordingly
The 3Ps
The 3Hs

13. Are they considered a prospect to play right away?
Where did they go to high school and did they have a strength coach?
What does the coach think their major weaknesses are? (most important)

14. Lower Body Strength: body weight squats, zercher squats, front squats, split squats, pistol squats (supported) or lunges in place, hex bar dead lift (technique), RDL, leg curls, weighted bucks, dynamic hip mobility routine and corrective exercise routines.
Upper Body Strength: Push up, Z-press, single arm overhead DB press, landmine double leg kneeling incline press, chin ups, pull ups, DB rows, sumo bent over rows, supine ring rows, bench pulls, thoracic spine mobility and strengthening routines
Hip Hinge and Power Development: Banded pull through, DB swings, jump shrugs, high pulls and muscle clean squats (above knee), simple single leg and double leg plyometrics

15. Men’s Standards
Women’s Standards
Bench Press 1.2xBW
Overhead Press .58xBW
Front Squat 1.36xBW
Pull ups 10-14
Bench Press .65xBW
Overhead Press .50xBW
Front Squat .85xBW
Pull ups 3 – 5
Lower Body Strength: Overhead squats, front squats, back squats, reverse lunges in place, step ups, Bulgarian split squats , sumo or conventional dead lift RDL, single Leg RDL, leg Curls on slide board, and weighted bucks. Upper Body Strength: Weighted pushups, overhead press from split stance, bench press, single leg kneeling landmine incline press, chin ups, pull ups with resistance , Chinese row, bent over rows, supine ring rows with resistance, thoracic spine mobility and strengthening routines. Power Development: Push press, clean pulls from floor, high pulls from floor, hang cleans, power clean squats, single arm landmine snatch, intermediate single leg, and double leg plyometrics.

16. Men’s Standards
Women’s Standards
Cleans 1.3xBW
Bench Press 1.41xBW
OH Press .67xBW
Front Squats 1.45xBW
Pull ups 15-20
Cleans 1.0xBW
Bench Press .75xBW
OH Press .67xBW
Front Squats 1.0xBW
Pull ups 10+
Lower Body Strength: Band resistance overhead squats, front squats, back squats with chains, walking lunges, overhead Bulgarians split squats, pistol squats (unsupported), RDL, single leg RDL, Single leg curls on slide board or stability ball, weighed bucks, good mornings (standing or seated). Upper Body Strength: Bench press with chains, overhead press, DB incline press, chin ups or pull ups with resistance, Chinese row, bent over rows, supine ring rows with resistance, renegade row. Power Development: Split jerk, cleans, hang snatch (snatch above the knee), DB snatch, barbell squat jumps, advanced single leg and double leg plyometrics.

17. Monday
Tuesday
Wednesday
Friday
Saturday
Training Times
8:00 am, 9:00 am, 10:00 am, 11:00 am, & 1:00 pm
3:00pm
8:00 am, 9:00 am, 10:00 am,
11:00 am, &
1:00 pm
8:00 am, 9:00 am, 10:00 am, 11:00 am, &
1:00 pm
8:00am
Movement Preparation
Speed Development
Deceleration Training
Hip Mobility Program
BW Cond.
Neck Strength
Linear Speed
PAL mechanics
Hip Mobility Program
BW Cond.
Hip Mobility Program
BW Cond.
Neck Strength
Lateral Speed
PAL mechanics
Strength & Power
Total (OL) DL Lower Upper (press/pull) Total (OL Pull) SL Lower Posterior Chain
DL Lower
Upper Press
Total (OL Speed)
SL Lower
Upper Pull
Posterior Chain
Upper Press (OH)
Total (OL)
SL Lower
Upper (push/pull)
Total (OL Pull)
Posterior Chain
Ankle Prehab
Groin Prehab
Shoulder Prehab
Knee Prehab

18. Monday
Tuesday
Wednesday
Thursday
Training Times
6:30am
8am and 1pm
2:00 pm 6:30pm
Movement Preparation
Hip Mobility
Shoulder Prehab
Hip Mobility
Groin Prehab
Speed Development
(pre practice)
Movement Field Agilities
(pre practice)
Ladders w/ GB
15-90 yards
12-20 total reps
Ladders w/GB
10-20 total runs
10-20 yd btw cones
Strength & Power
Total (OL or DL)
DL Squat
RDL
Chin ups
Position Exercises
(FOGO, D, O)
Total (OL Pull only)
Press
Upper Pull
SL Squat (light)
Position Exercises
(FOGO, D, O)

19. FOGOs – sled pushes, banded starts, TRX clamp and rotate, forearm workouts, TRX lunge scoops
Defense – TRX Lunge Press, Punch and Rotate, Slap Checks, TRX Squat to OH press, 3 step shuffle checks, sledge hammer swings
Offense – TRX Hockey Slap Shot, 3 step shuffle to Axe Chops, Static Lunge Axe Chops, Side Arm shot rotations, medball slams and rotational work.

20. Develop “functional” players that are powerful and explosive
Develop the lower levers, posterior chain and core.
Develop/enhance the start and stance
Condition athletes so they can move fast time and time again.

21. The objective of conditioning is to improve energy capacity of an athlete during competition.
The purpose of conditioning is to allow the athletes to recover faster from high intensity work and sustain a greater effort rep after rep.
Our goal is to reduce the level of fatigue experienced at maximal levels of conditioning. The initial step in designing a conditioning program is to determine the energy systems used in the specific sport.
Most sports on campus require ATP which provides energy for explosive bouts of exercise lasting a short amount of time.
We invest our time in the development of short term and intermediate term abilities.

22. General Preparation
Short Term Conditioning
Increase work capacity
Increase lactic threshold
Increase overall fitness
Decrease recovery time
Develop maximal effort endurance
Sustain maximal speed
Stimulate CNS under distress
Intermediate/Long Term Conditioning
Game Ready!
Work capacity at its highest
Power output at its highest
Metabolic Conditioning
Develop aerobic capacity
Improve recovery
Stimulate oxygen transport

23. 1. 4 teams (Army, Navy, Air Force, Marines)
2. Senior captains are the platoon leaders
3. Judged in 5 categories (academics, sports medicine, equipment, attendance, and effort )
4. Every platoon starts with 170 points which represents a 17-0 regular season.
5. points are deducted for every time a player misses a workout or practice or is late without reason.
6. Each platoon have opportunities to earn up to 200 points with represents a national championship season effort. This is done by earning points in team challenges throughout the semester.