A professional lacrosse player is expected to run a lacrosse field in seconds during play. Being able to run those distances and times requires a strong cardiovascular system. The heart is a muscle and must be able to be fit and strong enough to pump blood efficiently to all parts of the body.
Physicians recommend at least 150 minutes of moderate aerobic exercise each week that elevates the heart rate. Many teams rely exclusively on traditional practice sessions to hone their skills and become more proficient. An increasing number of coaches are discovering that introducing activities that promote heart health are as beneficial as traditional practice sessions for building and sustaining healthy bodies able to endure the rigors of lacrosse.
Aerobic type exercises lower blood pressure, strengthens the heart and aids in cardiac output. It also strengthens and expands the lungs. Some of the exercises that are most beneficial for the task include the following.
Swimming
Swimming uses and strengthens every muscle in the body, including the heart. Swimming laps provides a full body workout.
Jumping Rope
Elite prize fighters jump rope and it’s equally advantageous for lacrosse players. In addition to benefiting the heart, it increases bone density, improves coordination, and aids in reducing lower leg injuries. It’s also been proven to improve cognitive function.
Cycling
Bicycling builds leg muscles and is an excellent cardio exercise. Every lacrosse player knows the importance of leg strength when sprinting down a playing field.
Stair Climbing
Anyone that’s ever run up a long flight of stairs has felt the burn. It’s a great exercise for building leg muscles, increasing lung power, and strengthening the heart.
Weight and Resistance Training
The most effective methods of weight training utilize the body’s own weight against itself. Weight and resistance training can include pull-ups, push-ups and squats. The exercises also have the benefit of contributing to bone health.
