Building More Than Just Ahtletes

Ways to Get Better This Off Season Without Breaking the Bank:

Buying expensive and specialized training equipment does not always make you a better athlete. Being apart of a high-end training facility/ gym is not always needed to see results. The United States Marine Corps have a saying, “I am the gym.” It’s that simple. Whatever sport you play, athletes in general can do so much on their own and see outstanding results with minimal training equipment. It really boils down to are you putting the work in, and is what you are doing making it harder, tougher and slightly more attentive to detail.

Let’s zoom in on the sport of lacrosse. Getting a new stick or equipment is not always the answer to becoming a better lacrosse player. The lacrosse market offers great products that focus on aspects of the game, and don’t get me wrong, some of these products can definitely be utilized, however are they all that necessary? Let’s take you through an optimal training session with as little training equipment as possible. The first thing you are going to need is a back pack or training pack. Your pack is your life preserver. It will have all your essentials needed to become a better lacrosse player. In your pack you’re going to want to include, 20 lacrosse balls, a tennis ball, 5 cones, and a jump rope. Additional items to include are, a shooting rejector, a shooting target, a small hurdle and a speed ladder. If financially you can’t afford some of these items, a shooting target can simply be made by tying a 12 inch string to a soda can, a hurdle can be made out of inexpensive PVC and a speed ladder can substituted with a rope. Now that you have your pack it is time to train.

Put your helmet, gloves and cleats on your stick, put your stick on your shoulder, hop on your bike or your skateboard or your roller blades and ride up to the field. Look at that, you have already started your training and you haven’t even arrived at the field yet. Now find a wall and start your wall ball workout. Talk to your coaches about the right individual wallball/ workout routine for you but for now let’s keep it simple. Make a song playlist on your phone or ipod, 5-7 minutes long and crush 100R, 100L, 50 catches and switches, 25 shovels each hand and 25 BTB’s. If you want to make it a little more tough, add some more specialized passes. Defensive players stand further from the wall and work on overs. Offensive players add some dynamic movement to simulate more game like situations. You can even do the wall ball routine with a tennis ball to develop softer hands or bring a backup stick and fill the shaft with sand to add a little more weight. Once you have completed the wall ball routine, lets get out to the field. Set up your rejector and your target (pick a spot on the cage, tie the can or place the target and work on hitting it over and over again) and put your lacrosse balls dead center 5 yards away from the goal. Work on shooting with lead foot up, back knee down, chest up and chin over your lead shoulder. Torque you body and let it loose, shooting for power dead center of the cage. Start your progression to your feet, crow hopping into the shot and move the balls back until you are top center, bouncing the ball or hitting the target. Move to the right and left wing, adding hitches and rollbacks, resetting your feet, working on time and room shooting. Now lest go back to top center if you are a middie or behind if you are an attackman. Break out the cones and speed ladder or rope. Go through a progression where you are getting the feet going (one foot in and out, ickey shuffle, two feet in etc.) and use the cones to simulate defenders. Work on several doges including but not limited, splits, rolls, S’s, faces and V’s. focus on shooting on the run, angling your body to the goal and staying within the pipes, DON’T FADE. Our goal is to get 100- 150 GREAT shots on cage. Don’t quit until your shots are dialed in. If you are a defenseman it’s a little tougher to train on your own but talk to your coaches. There are several drills one can do using cones, ladders as well as other items that work on your hands, feet, body positioning, agility and throwing checks.

Three quarters down, it’s time for the fourth quarter. Get up to the school yard and find a jungle gym. Our workout is as follows. 200 pushups, 100 pull ups, 100 body squats, 3X 25 of burpees, 30 leg lifts, 3X 25 crunches and 3X 100 on the jump rope. Remember, “YOU ARE THE GYM.” Hard work is not earned, its just something we must do to get better. But remember you don’t have to pull out the wallet to get better. I guarantee you can find most of the stuff outlined here laying around the house. Great job, now its time to finish strong, ride home and enjoy a meal. If you put the work in, you will see results. Be determined and start a regiment. It starts now.

 
Leave a comment

Thoughts from Coach Wink

Had a Conversation with an FLG Alum Parent today:

Here is the story:

Back in 7th grade this FLG Player decided to leave the program and follow his friends from his town to another travel lacrosse program. After 3 years and not enjoying his experience at the other program he returned in his Junior Year. After helping him with his recruiting process this player committed in Early July to attend and play lacrosse at a very high level academic school. There were still 2 more summer tournaments left in the summer when he committed to college. This player notified our FLG Directors that he would not be attending the last 2 tournaments of the summer due to work conflicts. Our Program Director spoke with him at length on the commitment that he had made to his team and that this was not the way FLG Student Athletes conduct themselves. Our Director made it clear that He had made a commitment to his team and he should be there on the sideline & field to play with his team.

What was the conversation with the Parent about?

Coach I am disappointed why you did not return my son’s phone call when he contacted you to tell you he committed to his College Choice.

Commitment & Selflessness

What does this mean?

I am committed to my team.

I am committed to attending practices & games.

I am committed to being there for my teammates.

Why can’t parents understand what this means?

Why are parents only thinking about their children?

When does selfish behavior become okay?

It is NOT Okay to be Selfish!

Giving more than you receive!

Why is our society okay with people thinking about themselves before others?

When I see an act of kindness it warms my heart!

I will always remember when Carly Driscoll walked over to a new player on her FLG Team and welcomed her to her team when that player was feeling alone. This is an act of kindness that should never go unnoticed.

If we want our world to be a better place for our children STOP thinking about you and think about helping others.

Selflessness-thinking of others before yourself-Welles Crowther. What more can one do than try and help others before worrying about themselves!

I hope we can all reach out and be there for a stranger-lets make this world a better place!

Ask FLG Lacrosse what I can do to help?

Community Service-Lets Help Others!

 
Leave a comment

An Off-season Reflection – How Champions Train

With the summer lacrosse season ending, it is time to reflect on the past year. All the hard work, blood sweat and tears, the time and effort put into the game we all love. Did you get better? There’s an old saying that “champions are made when no one is watching,” however with the way competitive club lacrosse is going, training is the focus. So, we arrive at the question, are you training the right way? Is what you are doing when no one is watching the right way to do it? Are you fundamentally sound?

FLG as well as other competitive lacrosse clubs offer a variety of training packages, all of which aim to bring out the best player you can possibly be. But not only being a skilled lacrosse player, but rather specializing in your specific position and game like situations pertinent to your position. Repetition, building skills, developing IQ, it takes 10,000 hours to become an expert at something. Clearly you cannot invest 10,000 hours in your club. So, therefore you must train on your own. But training the right way is key.

Image result for kobe bryant quote

Reflecting on and evaluating your skill is a great way to become a better player. Talk to your trainers and coaches. Ask them questions and find out, what areas of your game you are already good at and what areas you can be better at. Then don’t forget to follow up with the question “How do I accomplish or make that skill better.” The focus here is that you are developing a plan. Yes, shooting 100 lacrosse balls is great but are you shooting them the right way? Will shooting 100 lacrosse balls make you a better player? The quality of your reps is key. Before you go up to the field to train, develop your plan. Start off with a quick wall ball warm up. If shooting is the focus for the day, start off with some body mechanic drills that focus on proper hand and foot placement. Then go into shooting half speed where you are really dialing into what your body is doing and where the ball is going. Speed up that process to mimic game speed and begin to add dynamic footwork to work on dodging. A speed ladder is also a great tool to supplement footwork. Adding exercises like push-ups and pull-ups to make you a little more tired is a great way to develop the mentality of playing to your best when you are tired.  Pick a spot on the field. Maybe we focus solely on the wing today and move to up top if we are a middie or down low behind the goal if we are an attackman.

The key here is that you are building skill while working hard and having fun. Take a few days and enjoy some time off. But remember while your hanging out, someone your competing against is getting better. If you have a vision or goal to take your game to the next level, you must train hard to reach that goal. Take advantage of the off season and work hard. Let’s change that old saying to “champions train when no one is watching.”

 
Leave a comment

It’s All About MYELIN

The Talent Code, by Daniel Coyle is something of a “How To” Book.  Coyle asserts that “Talent” is not something you are born with, but something you can develop.  According to Coyle, it is really all about MYELIN, the microscopic substance that insulates neural connections, making them faster and more efficient.  This can make your movements and thought processes faster and more efficient.

The Key to Growing Talent

It’s all about Myelin.

 

There are three key elements to developing Myelin, thereby enhancing your gifts and optimizing your performance in Sports, Math, Art, Music, etc.

DEEP PRACTICE

Highly focused with corrective repetitions, always striving for improvement, if not perfection.

IGNITION

The Motivational Force that makes someone willing to do the hard work, required to gain mastery in any given field.

MASTER COACHING (Talent Whisperers)

     The Four Virtues of Master Coaches

          1) The Matrix – Must possess a Multi-Layered Knowledge of the Content they are teaching.

         2) Perceptiveness – The ability to “sense” things (hearing, seeing, feeling etc.), the often subtle differences between fair and excellent execution.

         3) GPS Reflex – The ability to navigate the student through the process.  Knowing when correction is needed.  Knowing when to be demanding to get the pupil to the next level or when encouragement is necessary to prevent discouragement.   

4) Theatrical Honesty – Having the Moral Authority to lead, teach or coach.  If you have the first three virtues, you likely have this one.  Being Empathetic and selfless allow you to truly connect with your students.

This is a terrific book for anyone interested in how to improve almost any kind of performance.  Teachers, Coaches and Parents as well as their Students, Players and Children, can all gain knowledge about the Process of Practice and the Quest to Get Better.


 
Leave a comment

Competitive Greatness

How to become the best you can be.

John Wooden’s Pyramid of Success

The final Building Block in Coach Wooden’s Pyramid of Success, is Competitive Greatness.  Great Competitors relish great challenges.  The more difficult something is, the harder you have to work to achieve it, making it that much more satisfying when you do.  If you have the rest of the Building Blocks in place, you will be able to find your competitive greatness.

Wooden is not talking about winning.  He is referring to the exhilaration you feel when you have faced something that has challenged your “mind, body and spirit”.  When you are able to muster all that is required to meet such a challenge, you have succeeded.

At the Apex of his Pyramid, Coach Wooden defines Success this way.  “Success is peace of mind that is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming.”

Coach Wooden coached for many years before winning a championship.  His team’s at UCLA ultimately won 10 NCAA Championships in 12 years.  But his definition of success does not include winning.  It is about the Journey and the experiences you have and lessons you learn along the way.

 

 
Leave a comment

Gleason

A story of one man’s life on the surface is all about football. Relentless, heroic, NFL linebacker who has it all. Steven Gleason is responsible for one of the most dramatic punt blocks in NFL history. His play ignited what is known as re-birth of an entire city.

After that same man is diagnosed with ALS, which is a progressive chronic disease where your brain loses its ability to communicate with the muscles in your body, he starts a video blog for his unborn son. In a hit documentary created in 2016, titled Gleason, viewers get an opportunity to see pieces of that video blog. This documentary takes you on a journey of a man who explores a deeper meaning to life. He explores faith, insecurities, fears, and the importance the father son relationship.

Steven Gleason takes his diagnosis and decides to live more, explore more, love more, and give more.  The film is touching, and a true emotional journey through a life that’s getting progressively “worse,”  life that’s supposed to “shut down and fail,” and, a life that has “nothing left to give.” Watch this film, and you will actually see a man who’s impact grows each day. A life that continues to give more, and hold back less. A life that triggers a foundation for patients with ALS, and scientists researching a cure for this terrible disease.

Learn more about Steven Gleason’s heroic story by watching Gleason. 

 
Leave a comment

Subscribe to FLG!

For Info on Upcoming Events, Clinics & Tryouts
SIGN UP
Unsubscribe anytime!
close-link