5 Ways To Dominate Rockhurst University Womens Lacrosse

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Rockhurst University's women's lacrosse team has a rich history of competitiveness and excellence. As a prospective student-athlete, you may be wondering what it takes to dominate on the field. In this article, we will provide you with five key strategies to help you stand out and make a lasting impact on the team.

1. Develop a Strong Fitness Foundation

To dominate on the lacrosse field, you need to have a solid fitness foundation. This includes building your endurance, strength, and agility. Focus on exercises that improve your cardiovascular endurance, such as running and high-intensity interval training. Additionally, incorporate strength training to build your muscular power and endurance. Don't forget to work on your agility and speed with drills that challenge your quickness and reaction time.

Sample Fitness Routine for Lacrosse Players

• Monday (Endurance Day): 30-minute run or jog
• Tuesday (Strength Training): Squats, lunges, deadlifts, and bench press
• Wednesday (Rest Day)
• Thursday (Agility Day): Shuttle runs, cone drills, and ladder exercises
• Friday (Endurance Day): 30-minute swim or bike ride
• Saturday (Rest Day)
• Sunday (Active Recovery): Light yoga or stretching

2. Master the Fundamentals of Lacrosse

To dominate on the lacrosse field, you need to have a strong grasp of the fundamentals. This includes mastering the skills of cradling, throwing, catching, and shooting. Practice these skills regularly to develop muscle memory and increase your confidence.

Drills to Improve Your Lacrosse Fundamentals

• Cradling: Practice cradling the ball while standing still, moving forward, and changing direction.
• Throwing: Practice throwing the ball with both hands, focusing on accuracy and power.
• Catching: Practice catching the ball with both hands, focusing on soft hands and quick reactions.
• Shooting: Practice shooting the ball with both hands, focusing on accuracy and power.

3. Develop Your Game Sense and Awareness

To dominate on the lacrosse field, you need to have a high level of game sense and awareness. This includes being able to read the game, anticipate plays, and make smart decisions. Watch game footage, attend clinics, and work with experienced coaches to develop your game sense and awareness.

Tips to Improve Your Game Sense and Awareness

• Watch game footage: Study the game footage of professional lacrosse players to learn new strategies and techniques.
• Attend clinics: Attend lacrosse clinics to learn from experienced coaches and players.
• Practice with experienced players: Practice with players who have a high level of game sense and awareness to learn from them.

4. Build Your Mental Toughness

To dominate on the lacrosse field, you need to have a high level of mental toughness. This includes being able to stay focused, motivated, and composed under pressure. Practice visualization techniques, positive self-talk, and breathing exercises to build your mental toughness.

Tips to Improve Your Mental Toughness

• Practice visualization techniques: Visualize yourself performing well on the lacrosse field to build confidence and focus.
• Use positive self-talk: Use positive affirmations to motivate yourself and stay focused.
• Practice breathing exercises: Practice deep breathing exercises to stay calm and composed under pressure.

5. Stay Healthy and Injury-Free

To dominate on the lacrosse field, you need to stay healthy and injury-free. This includes taking care of your body through proper nutrition, hydration, and recovery techniques. Make sure to warm up and cool down properly, and take regular breaks to avoid fatigue and injury.

Tips to Stay Healthy and Injury-Free

• Proper nutrition: Fuel your body with a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats.
• Hydration: Drink plenty of water throughout the day to stay hydrated and avoid dehydration.
• Recovery techniques: Practice recovery techniques such as foam rolling, stretching, and self-myofascial release to reduce muscle soreness and improve recovery.

By following these five strategies, you can dominate on the lacrosse field and help Rockhurst University's women's lacrosse team achieve success. Remember to always stay focused, motivated, and committed to your training, and you'll be on your way to becoming a top-notch lacrosse player.