As the new year kicks off, that means one very exciting thing for many of us - lacrosse season is just around the corner. While you may have already started your off-season training in the Fall, January is definitely a time to take the preseason prep to the next level. We thought it would be interesting to share with you how some of the best players in college lacrosse view their preseason prep.
It is worth noting that this all varies by age level and other factors. A middle schooler playing multiple sports likely will not have the same training regiment as a top D1 athlete. We encourage players to play multiple sports. However, we do think it is worth seeing what the players at the top of their game do to prepare for their season. If this is a place you aspire to be we recommend using these players as role models!
Question for FCL NIL Athletes: Please describe your preseason preparation heading into the season. How have you been working out and training the past few months? How will you ramp that up over the next month into the season?
Saint Joseph's attackman Matt Bohmer: "After wrapping up our fall training block at school, my teammates and I would strength train 4x a week, shoot 4x a week, and a form of running/conditioning/footwork 2-3x per week. With our strength training, the emphasis has been to maintain the gains we have made this fall while also focusing on our power and explosiveness. In the preseason, my biggest focus with shooting is on the fundamentals. I use video to break down my form and make tweaks to stay dialed in. On the running side, I use drills that simulate game situations. The biggest thing that I have changed in my regiment has been focusing on a clean diet and getting at least 8 hours of sleep!"
Marquette defender Mason Woodward: "Over the winter, I try to prioritize conditioning and wall ball. Being in shape during the season is super important to prevent injuries but also allowing me to play for four quarters. I try to lift 4x a week and run 3x a week. This allows me to take rest periods over the weekend and on Wednesdays to recover and get my body feeling right before the start of the season. Wall ball isn’t very straining on the body so I try and play throughout the week to prepare me for the season. I will try to keep my calorie intake high to prevent me from losing a ton of weight over winter break with running more. While training is very important over the break, it is also important to take breaks and spend time with family since I won’t see them a ton during the season."
Lehigh LSM Richard Checo: "Like Mason, I try to prioritize keeping my stick in my hands and conditioning. Being in shape and recovery is the most important thing for me because I've had lingering injuries in the past. I focus on making sure all the lingering pains are away before the season. I lift 4x a week and get on the field at least 3 times a week. When I am training, I make sure to keep my footwork crisp. Wall ball is a great way to keep your stick work crisp too. This schedule lets me hang out with my friends and relax on the weekends."
Lehigh attackman Scott Cole: "Over break, my team has been lifting 4x per week and doing some sort of running/agility/conditioning 4x per week. We dedicate one day on the weekend to a long recovery stretch, which usually takes about an hour. In addition to this, I try to find a way to have my stick in my hands 5x per week, whether that be shooting or wall ball. I have really put an emphasis on my diet this year, especially getting the necessary amount of protein in every day. My favorite thing to make is my breakfast every morning, which is ground turkey and eggs scrambled together with half of an avocado. I find that it gives me clean, sustainable energy throughout the day, and avoiding carbs in the morning reduces my cravings for junk food later in the day. Over the next couple of weeks, the hay will be in the barn in terms of lifting and trying to build strength, so we will shift our focus to getting as conditioned as possible and trying to get our offensive chemistry to the point that it was at when we left in the fall. That way, we can hit the ground running when the season hits."
Boston College attacker Mckenna Davis: "Over the winter break we have a long packet of lifts and runs that will prepare us for the spring season. The offensive players have a stick work packet for us to work on as well to continue to develop our stick skills. My main focus for when I am home is playing competitively as often as I can. I play in a college league with other players who are home and I also play in an indoor 5v5 league to continue playing in a fast, competitive environment. I think playing in a fast pace environment is the best way to keep my stick skills sharp, and just overall keeping my stick in my hands as often as I can. Lifting and conditioning are obviously so important but for me, the most important thing is competing. As the season gets closer, it’s so important that we are emphasizing recovery as well. Even when I’m home, I’m doing my best to keep stretching, foam rolling etc. It’s really important that when we come back for the season, we are all ready to go and not worrying about underlying injuries or pains that we have. This is why during the break it is so crucial to not let up on our recovery. We wanna come back in the best and most healthy shape possible ready to compete."
UPenn midfielder James Shipley: "This fall has been interesting in terms of training and preparation, as I had to take the semester off of school in order to play this spring. With that, much of my training has been individual, preparing to ramp it up once practice starts in January. The #1 goal of winter break is to return from it in the best shape possible, which includes being strong, fast, and conditioned at the highest level. Without being able to practice with the team this fall, I was able to pinpoint a couple parts of my game and attack those as much as possible, particularly shooting/stickwork and power movements in the weight room. Sleep and diet are also a huge focus for me as this upcoming period is a great time to recover and prepare my body for the spring, and spending some time at home makes for great home cooked meals."
Rutgers attackman Ross Scott: "Over break while I am away from the team, I try to get in at least 5 field sessions in a week. These will include shooting, agility, footwork, and conditioning. I also follow our winter lifting packet which has 3 days of lifting a week. I do not follow any particular diet, however I have been trying to focus on eating as clean as I can, this includes any sort of whole foods, drinking lots of water, and getting at least my weight in grams of protein per day. Once we are in preseason, the team will practice 5-6 times a week on the field, lift 3x per week, and mix in film and whiteboard sessions throughout. One thing I have been trying to improve is my mobility, and I have started to try and stretch 3x per week with a group of teammates before or after practice."
Maryland defender Ajax Zappitello: "After I finish up fall ball, I go from training daily to giving my body some rest time before we pick up preseason training. I typically lift 3x per week and run 4x per week. The running is mixed with both speed work and tempos. For the lifting, I am just trying to maintain all the strength I put on in the fall and I will keep that mindset for preseason and the spring. When I come back for preseason, I spend the most time watching film of both myself and other teams that we will play. This has helped me the most since I stepped foot on campus as a freshman (I typically watch 1-2 hours of film almost daily). I also like to do a lot of 1v1s with teammates when we are back to help me get ready for the season. I am also very focused on making sure I get 8-10 hours of sleep each night."
Duke midfielder Charles Balsamo: "After finishing up fall ball at school, all of my teammates still trained everyday up until we had to leave for Christmas break. While at home, I train 4 times a week, which consists of strength, conditioning, and lacrosse workouts. My training was more intense during December, but has been tailored heading into January before returning back to school. My eating and nutrition has been monitored because of the difference in workouts at school versus at home."
We always love getting a glimpse of how others prepare for the season. You'll read many of the time talk about balancing training with recovery and time with family and friends. This is all important as the season can be a grind, so it is great to enjoy some free time when you have it! Just make sure you enter into the season with no regrets from your preseason preparation.
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