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Conditioning for Lacrosse Officials

Conditioning for Lacrosse Officials. YOU ARE NOT AS YOUNG AS YOU USED TO BE!. IF YOU ARE WAITING UNTIL NOW IT’S TOO LATE!. Pre-Season. Stay in shape in the off-season/pre-season Strength Training Endurance Training Flexibility/Mobility. In Season. Exercise consistently:

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Conditioning for Lacrosse Officials

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  1. Conditioning for Lacrosse Officials

  2. YOU ARE NOT AS YOUNG AS YOU USED TO BE!

  3. IF YOU ARE WAITING UNTIL NOW IT’S TOO LATE!

  4. Pre-Season • Stay in shape in the off-season/pre-season • Strength Training • Endurance Training • Flexibility/Mobility

  5. In Season • Exercise consistently: • For Strength & Endurance • Use games as another form of conditioning

  6. Warm Up Pregame • Dynamic warm-up • The Stick • Foam Roll (before & after) • Black medium density • NO PVC • Hit multiple areas: piriformis/glutes, lats, IT band, hamstrings, quads, gastroc/soleus, adductors, upper back

  7. THE STICK • Description: Continue with short movements on either side of the hip below the belt.Repetition: 20 Strokes • Description: Proceed on outside of leg to knee. Maintain weight on opposite leg. Follow same procedure for front leg. Repeat same on other leg.Repetition: 20 Strokes

  8. The Stick • Description: When standing, scan with knee elevated above the waist. When seated on level surface, bring foot close to buttock. Finish by scanning inside of leg. Repeat same on opposite leg.Repetition: 20 Strokes • Description: Hold hands (palm down) close together. Start just below knee und use short movements. Finish just above ankle. Careful around bone.Repetition: 20 Strokes

  9. The Stick • Description: The calf must be relaxed. Hold hands (palm up) close together. Scan from knee to ankle.Repetition: 20 Strokes

  10. Dynamic Warm-up • High Knees • Butt Kicks • Walking Quad Pull • Lateral Lunge With Calf Stretch • Knee Hugs With Calf Raise • Carioca • Running Progression

  11. Foam Rolling Piriformis/Glutes: Sit on side with ankle of opposite leg crossed across quad while balancing with hands; roll back and forth on glutes

  12. Foam Rolling IT Band Lay on side with roller on hip bone; support body with forearm; roll up and down lateral aspect of leg

  13. Foam Rolling Lats Lay on side with outstretched arm; thumb facing up; roll back and forth directly on Lat

  14. Foam Rolling Hamstrings: Balance on hands while sitting on roller at hamstring area

  15. Foam Rolling Quads: Lying face-down, balancing on elbows, roll quad area from knees to hip area

  16. Foam Rolling Gastroc/Soleus: Balance on hands, rolling from ankle to knee face-up

  17. Foam Rolling Adductors Lying face-down, balancing on hand and elbow; position one leg out at 130 degrees; roll from hip to knee

  18. Foam Rolling Back: Lay on roller with arm crossed (hugging shoulders) at thoracic spine level; roll from thoracic to shoulders

  19. In Season Cont. • Adequate Nutrition • Hydrate • Refuel pre & post activity • Supplement if necessary

  20. Hydration • Water makes up about 65% of your body… • Regulates body temp. • Cushions joints • Protects/cushions vital organs • Carries nutrients & O2 throughout body http://www.1921land.com/sitebuilder/images/ist2_3436855-bottled-water-being-poured-into-a-glass-250x247.jpg

  21. Hydration Cont. Signs of dehydration… Signs of good hydration… • Dizziness • Headaches • Overly thirsty • Dark urine • Irregular urination or lack of • Dry throat & skin • Feel energized • Regular urination patterns • Light-clear urine • Not thirsty

  22. Fueling Up Pre-Game • Hydrate properly day before • Eat at least 3 hours prior to an event • Hydrate with water and 1.5 cups of an energy drink. • If eating 1-2 hours prior to game time try foods that are easy to digest. • Fresh fruit, energy bars, bagels, yogurt.

  23. FOODS TO AVOID BEFORE EXERCISE • TOO MUCH CAFFIENE • FOODS HIGH IN FAT OR FIBER • Candy Bars, Donuts, French Fries, Meats, Chips. • I would like to thank Josh for allowing me to use his photo in this presentation.

  24. Refueling During Game • Continue to hydrate with water or a watered down sports drink during breaks • Consume a moderate to high glycemic-index snack between games • Banana (ripe) • Crackers • Gel • Orange Slices • Cheese Sticks

  25. Refueling Post-Game • Consume food at least 60 minutes afteractivity • Exercise depletes glycogen (energy stores) in muscles up to 66% • Best time to regain muscle glycogen • Most efficient with carbohydrate and protein rich food sources • Avoiding refueling will cause DOMS (delayed onset of muscle soreness)

  26. Refueling Post-Game Cont. • Combining Carbs & Protein:

  27. Post-Game/Workout Supplementation • Should contain 50-70 grams of carbs & 20-30 grams of protein • Examples: • Glass of OJ with a scoop of protein powder • Carnation Instant Breakfast with a scoop of protein powder

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