How To Prepare Your Body and Mind

The ideal program for students who want to perform their best during the lacrosse season starts NOW. This season we will be emphasizing preparedness. And as will all other varsity sports, athletes who are prepared physically and mentally, will get starting positions.

The only thing you can control is your attitude and effort.

There are a number of opportunities to prepare yourself (and they're all healthy):
•  academics: develop good work habits and do your best in your classes in the off-season so you qualify to play. Good work habits will carry into your season and pay off when your schedule includes daily practices and games.
•  nutrition and sleep: eat healthy, get your sleep. Soem general guidelines: try to eat 5 servings of vegetables and/or fruits per day. One serving is about 1/2 cup. Choose whole grain options over processed breads, low fat over high fat snacks and dairy products. Stay away from fast food (high fat) and sodium, and sodas diet or regular.
•  strength and balance: high school students go to the weight room and talk with Coach O'Neil about setting up a program customized to you. It's FREE. I will be in the weight room weekly monitoring who is following their plan.
•  individual skills: improve individual stick skills in small group clinics with coach (sign up info to come--sessions are weekly from October to March)
•  game skills: sign up for the indoor league
•  conditioning, agility, balance, speed: sign up for pre-season Sports Metrics conditioning program (Jan through March) 
•  have fun: ride your bike, swim, skate, ski, run, yoga, zumba. Do what you love and keep your body active.

For students who are in a fall sport, pick up when you can after you've come out of your season. If you have band or other commitments that are not athletic, try to adding some of the above physical activities into your schedule. If you are in a winter sport, start conditioning now...it will help you in both sports.

GHHS Weight Room

Join the Iron Pirates at GHHS. I'm not kidding, this is one great way to prepare your body for the season and prevent injuries. Use of the weight room is FREE. Grab a workout friend or two and you will enjoy the changes you will see in your body.

Don't procrastinate. The sooner you get started the better.

First timers. Be sure to see Coach O'Neill to get started on a personalized program. He will test you to determine a program designed for your fitness level and your sport(s). You are expected to: 1) workout 3 times a week  following your personal program and weekly progressions; 2) record your progress; 3) talk to Coach O'Neill about any problems; 4) follow all weight room saftey and equipment rules

Hours during the school year are M-Th from 3 to 4:30 or 5:00 pm.

Did you know? Girls do not bulk up like boys do. Girls bodies get strong and defined, increasing muscle mass and replacing fat. Your metabolism with increased muscle mass will burn off calories and fat. It takes consistency, but after about 4 weeks, you will begin to feel the difference. I guarantee you, girls who consistently work out in the weight room in the months leading up to season will be more competitive in tryouts and in competition.

Off-Season Stick Work

Find a cement brick wall or a bounce back rebounder. Or play catch with a friend. Find someone who will challenge you with hard passes--not rainbow passes. By practicing your stick work at least twice a week you will improve your stick skills. Going as hard as you can in these routines and drills are important and beneficial to your success as a player.

Wall Ball Progressions

Wall Ball Routine

Shooting