Why youtube Isn’t Reliable!
I really like youtube. I mean I really like it. However when it comes to training information I absolutely hate it. I have seen some of the most horrendous things on it, worst of all by people claiming to be ‘experts’ on training. I actually saw someone do, and actually explain how to do it, a ‘Single Leg Deadlift’ while standing on two legs. Are you kidding me? It’s still one of my favourites. Anyways, I recently saw a twitter post that linked to video of the 5 “Key” exercises for the core that lacrosse players should be doing. I decided to click the link to see what these 5 exercises were. Now before clicking the video below, I should state I wrote an article on Core training for lacrosse a while back that I recommend you read as it explains how the core functions. For those not going to read it I’ll briefly explain: your core is designed to keep your spine safe first and foremost and it does this through stabilization. It’s designed to resist flexion (sit ups are bad for you), resist extension (think leaning way back), and to resist rotation. Only after it has been trained to strengthen stabilization (planks, side planks etc) should it then be trained to help with rotation. It should still never be trained to help flex or extend the spine as that causes damage to the spine. The stronger your core can stabilize the spine the more force you can transfer to your limbs making you shoot harder, hit harder, jump higher, and run faster! Here is the video that I clicked on with the ‘5 Key Exercises’:
Ridiculous! 4 of the 5 are wrong. This video is only going to cause people to experience back pain in the future. It’s all flexion, extension (my back got sore just watching those supermans!), and rotation. The only one mildly acceptable is the leg raise and even that’s not great. To work the hip flexors more appropriately you should be standing and lift your knee above waist height as that is when they are activated. Then you progress to doing the same thing but with some resistance from a band.
I don’t like to slag on other people, but this is just poor information and is being marketed to sell. I thought maybe that clip was old and before the overwhelming amount of information has come out in recent years on proper core function and how to train it but it just got posted to youtube this year.
Please use youtube wisely: as a place to kill time and have some laughs, not a place to learn workout information!
Lacrosse Strength Training: Inverted Row
Having a strong back is extremely important for lacrosse players. Most players when training will focus on the chest muscles, especially box players due to the ability to cross check. However this focus leads to muscular imbalances between the front and back of your body causing your shoulders to round forward putting you at greater risk for shoulder injuries in the future. The inverted row counteracts this effect and helps pull the shoulders back and improve posture. You should aim to be able to pull as much weight as you can push to be completely balanced, and therefore most strength programs should contain about 2 pulling or back exercises for every pushing or chest exercise you do.
Dan Dawson: Outdoor Lacrosse Training
Here’s video from today of Dawson training outside. Check out the weather! The majority of lacrosse players I know would use that as an excuse to skip a day. I guess this is why Dan is known as one of the hardest workers in the off season in the NLL.
He does 12 Granny Throws to develop power and then rotational single leg hops to improve balance and stability in each leg to reduce the likelihood of a knee injury.
Sean Holmes C.S.C.S. 