Is it possible to improve as a lacrosse player in 30 days?
With consistency and by executing the right plan of action, yes it is.
When you think about getting better, think about a 1% improvement each day.
Seem small? It’s not.
This is important because the concept of just 1% better each day adds up significantly over time.
A little bit better each day over the long term equals big results.
A little bit better each day over the long term equals big results.
Here’s 6 ways you can get better in the next 30 days.
1-ALWAYS WORK ON STICK SKILLS
Daily Wall Ball: Dedicate at least 15 to 20 minutes daily to wall ball. Focus on passing and catching with both hands, quick sticks, one-hand, and creative catch and throws. The main thing is be consistent and work on developing both hands (dominant and non-dominant sides) with equal reps. Coaches can’t emphasize the wall ball enough, it’s up to you to get on the wall.
2-IMPROVE YOUR FITNESS
Strength Work: Focus on getting stronger. Strength training will improve your field performance, get you faster, and help prevent injuries. Lacrosse athletes should focus on core strength, upper body strength, leg strength and explosive power development. The best thing to do is to get with a qualified instructor who can help you learn the techniques with the fundamentals (squats, deadlifts, presses). Remember, strength is the foundation for athletic performance.
Speed Work: Incorporate sprint intervals 2–3 times a week to improve acceleration and quickness. It would be great to work with a speed coach, but if you can’t just get to the field a few times a week and sprint (10 to 40 yards sprints for repeated bouts). Sprint hard, sprint for reps, sprint a few times a week.
Conditioning: Include at least one session of game-like conditioning. That can include the sprint session above, but keep the rest shorter between sprint reps to mimic game scenarios. Also, do longer sprints for developing the qualities of speed-endurance (sprints for 80-100 yards).
3-BE A STUDENT OF THE GAME
Film Review: Watch your own game video to see how you move and what you can do better. You will learn a lot by watching your film. Also watch college lacrosse games to analyze top players’ strategies, positioning, and decision-making.
[*Here’s how to get the most out of watching film: How To Watch Lacrosse Game Film.]
Learn From the Best: Also when watching game film, study elite players who excel in your position to model their techniques. See how they attack and dodge or defend.
4-BUILD MENTAL TOUGHNESS
Work on your mental game. There are a lot of ways to do this. Here’s a few thoughts below. For a quick, easy read on Mindset, check out Mind Gym, An Athlete’s Guide To Inner Excellence.
Visualization: Spend 5-10 minutes daily imagining yourself executing flawless plays, making key decisions, and handling pressure. See you yourself in game situations. Visualization makes you stronger.
Set Specific Goals: Write down a specific goal for each practice and game, such as improving shot accuracy (faking high, shooting low), taking 3 shots on goal or making 3 defensive stops. Something specific you can focus on. Goal setting keeps you focused and mentally strong.
Train Yourself To Be Resilient: How do you respond to mistakes? Mistakes will happen, you have to train yourself to not let them get in your head. “Wipe the slate clean” after a mistake and make it a learning experience. After a mistake, positive self talk as opposed to beating yourself up.
5-BUILD THE LAX IQ
Game Scenarios: Practice reading the defense and reacting quickly (quick decision-making) during small-sided drills. Think about the game scenarios you most commonly see and mentally prepare for how you respond. (When you watch film as previously mentioned, think about what you can use in your own game situations.)
Positioning: Work on off-ball movement, staying open for passes, and supporting teammates on defense. Always keep moving, never stationary. Whatever your position, understand how you can move and be positioned better.
Communication: Are you vocal on the field? Be vocal on the field to direct plays, communicate where you are or what you see and help your team stay organized. Communication is essential in lacrosse and something that can always be improved.
Read the Rule Book. Learn the rules. The new NFHS rule book is out for High School lacrosse. There’s no better way to learn the game than by knowing the rules.
6-COMMIT TO A WINNING ROUTINE
Recovery: Are you focusing on recovery enough? Prioritize sleep, hydration, and proper nutrition to fuel your body and speed recovery. This matters all the time but especially in-season.
Consistency: Stick to a weekly schedule for practice, workouts, and skill development. What season are you in now? Off-season, in-season, pre-season? No matter what season you’re in, have your schedule and stick to it. Consistency is key.
Accountability: How will you know if you’re making progress? Track your progressions in a journal and consider your strengths and areas of improvement. You won’t know if you’re improving if you don’t track it. Hold yourself accountable.
BONUS TIP:
If you want to get better fast, work with a coach who can assess your performance (strengths and areas for growth) and develop a specific plan for you.
And provide the essential feedback and guidance you need to accelerate your growth.
WHY THIS MATTERS
Obviously, you don’t have to focus on all of these areas at once.
These are suggestions and ways you can work to improve yourself as a player in a short amount of time.
I’d suggest picking the most important thing (or things) you need to do and go with that.
By focusing on any of these areas for the next 30 days, you can see measurable improvements in your skills, confidence, and overall performance.
Know what to focus on, be consistent in your approach and keep it moving forward.
Like this?
Help spread the word about Disruptive Lacrosse.
Share on social media or send this to a friend.
Follow me on Instagram (@DisruptiveLacrosse)
Have a question or topic you want to learn more about?
Find out how to work with me.
