In the spirit of the holidays, useful advice from the Blue Crabs to all.

12 Days of VLC, Day 8: Condition the Right Way by Coach Shane Warner (VLC 2022 HC, played at Binghamton)

Youth & HS players far too often prepare for the spring by conditioning the WRONG way. Kids think they will get in shape for the season by jogging 3 days before tryouts. That is not how it works, & you will be in for a rude awakening. Conditioning needs to start NOW! Jogging, riding a stationary bike, or eating a salad is not conditioning. You need to put on some sweats & a beanie, find a field, & RUN FAST with minimal rest. Here are some sprint workouts that will make you a better lacrosse player. #crabnation

3x300 yd (50 yard shuttle intervals with 90sec rest)

16x55 yd (endline to midline with 30sec rest)

8x160 yd (crease to opposite crease and back with 60sec rest)

10x100 yd (endline to opposite GLE with 45 sec rest)

BLEACHERS

HILLS