Let’s debunk the 5 most common myths about strength training for girls lacrosse, shall we?
I’ll be honest, this topic is incredibly frustrating for me as a long-time strength coach.
When it comes to strength training for girls lacrosse, it seems there are still so many ridiculous myths and misconceptions.
The truth of the matter is that intelligent strength training is like a “magic bullet” for girls lacrosse athletes.
Why?
Because proper strength training will help athletes improve their on-the-field performance and minimize risk for injury, plain and simple.
That is not opinion as the scientific evidence is quite overwhelming.
Here are the 5 biggest myths about strength training for girls lacrosse athletes:
1-“STRENGTH TRAINING WILL MAKE YOU BULKY”
FALSE, my friend.
One of the most common myths is that lifting weights will result in bulky muscles. In reality, most female athletes, especially in lacrosse, should work to build lean muscle mass that enhances speed, agility, power, and endurance.
Building big muscles or muscle mass in females (and males for that matter) is very hard. That is because mass building requires many training variables (rep schemes, total volume, exercise selection, etc.) and dietary strategies to truly build muscle (or “bulk” up).
Please understand that strength training and muscle building (hypertrophy training) are very different training approaches.
Bulking up doesn’t just happen by training for strength.
2-“STRENGTH TRAINING IS UNSAFE FOR LACROSSE ATHLETES”
No, that would be FALSE.
Some believe that strength training can stunt growth (old myth) or lead to injury in young female athletes.
The stunting growth myth is not supported by the science and is untrue. And what can lead to injuries is training that is not done by a qualified strength and conditioning professional (examples are bad programming or teaching improper techniques.)
When done with proper techniques and supervision, strength training is extremely safe and effectively promotes injury prevention, and overall athletic development.
Qualified, supervised intelligent strength training is not only safe but can significantly help athletes to prevent injuries from occurring.
Strength training is protective.
3-“FEMALE ATHLETES DON’T NEED TO LIFT HEAVY”
So, this would be FALSE.
To get strong, you have to lift heavy weights (of course, within reason and with excellent technique.)
I’m not saying a lacrosse athlete should become a powerlifter and lift super heavy maximum poundages, so don’t misunderstand me.
Many assume that female athletes should stick to lighter weights or bodyweight exercises. Light weights will not get you strong.
Bodyweight exercises are certainly good but you should also be incorporating some barbell or external resistance loads to improve overall strength. There are many ways to approach strength, including bodyweight training.
Understand that the athlete does need to lift heavier weights with proper form. This ultimately helps to build total body strength and power, key elements in lacrosse for shooting, dodging, defending, speed, agility, and remaining “durable” as a field athlete.
Lift strong to get strong.
4-“CARDIO IS MORE IMPORTANT THAN STRENGTH FOR LACROSSE”
FALSE, yet again.
First of all, please tell me what is “cardio?”
Frankly, I don’t like this term because it’s so misused and misunderstood.
I get it. “Cardio” typically refers to endurance or the capacity to run for extended periods for a lacrosse athlete.
Conditioning is the better word to describe endurance capacity and I’ve written about the importance of conditioning for lacrosse.
Conditioning is a measure of how well an athlete is able to meet the energy production demands of their sport.
While conditioning is, no doubt, vital in lacrosse, it is strength training that plays a critical role in improving speed, explosiveness, and injury prevention as we keep discussing.
Remember this.
Strength is the base for conditioning, not vice versa. A stronger athlete will be able to build their conditioning base levels more effectively than an athlete who doesn’t have their foundation of strength. Strength is the engine.
As I personally learned from the late legendary strength coach, Dr. Fred Hatfield, “strength is the foundation for ALL of sport.”
Strength is the foundation for all of sport. ~Dr. Fred Hatfield
5-“STRENGTH TRAINING WILL MAKE YOU SLOW”
Yawn, excuse me, but this is another FALSE.
Another myth is that strength training will make athletes less flexible and slower.
In fact, strength training, when done appropriately or combined with proper mobility work, significantly enhances flexibility and range of motion, making athletes faster and more agile on the field.
This is where proper programming and methods for strength are extremely important for athletes.
For example, the way I train athletes helps make them more flexible, powerful, and explosive – which makes them faster, not slower.
This myth, along with the rest, are simply outdated thinking.
So, what can you take from this?
You tell me, my friend.
Is strength training important for the girls lacrosse athlete?
You better believe it is.
Unquestionably, unequivocally it is important.
Players and coaches need to understand these myths so that athletes can advance in the game and become the best players possible.
Debunking these common myths helps to build strong, durable, and explosive girls lacrosse athletes.
Go get ’em.
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