Physical Preparation and Recovery: Tourney Weekend

 Playing in a tournament involves multiple games in a short period, making physical preparation and recovery critical for maintaining peak performance and reducing the risk of injury. 

This week, Athlete Primed is focused on strategies to prepare your body for high-intensity play and promote optimal recovery between games.

Pre-Tournament Physical Preparation

Training Leading Up to the Tournament

• Strength Training: Incorporate full-body strength training with a focus on core, legs, and upper body. Lacrosse requires explosive power, so include compound lifts (e.g., squats, deadlifts, bench press) 2-3 times per week.

• Speed and Agility Drills: Perform drills to improve footwork, quick direction changes, and acceleration (e.g., cone drills, ladder drills, and sprints).

• Conditioning: Include high-intensity interval training (HIIT) and endurance work, like shuttle runs or distance running, to build stamina for back-to-back games.

• Mobility and Flexibility: Dedicate time to dynamic stretches and mobility work, such as yoga or specific lacrosse mobility drills, to maintain flexibility and reduce injury risks.

Two Days Before the Tournament

• Taper Workouts: Reduce intensity and volume in the 2-3 days leading up to the tournament to allow your muscles to recover and peak for the event.

• Hydrate Well: Increase your water intake in the days leading up to the tournament. Aim for 2-3 liters of water per day.

• Focus on Rest and Sleep: Prioritize sleep (7-9 hours per night) to allow your body to fully recover before the tournament.

Game Day Warm-Up

• Dynamic Warm-Up: Engage in a 10-15 minute warm-up that includes dynamic stretches and movements mimicking lacrosse actions (e.g., lunges, high knees, butt kicks, arm circles).

• Plyometric Exercises: Include short bursts of plyometrics (e.g., jump squats or bounding) to activate fast-twitch muscle fibers.

• Stick Drills: Perform light stickwork or ball handling drills to get your hands and coordination ready for game conditions.

Additional Tools for Recovery

• Massage Gun: A massage gun can be a quick and effective way to release muscle tension and promote blood flow between and after games.

• Compression Boots: These are excellent for aiding in muscle recovery by reducing swelling and enhancing circulation.