Wednesday, April 17, 2013

Because you can't spell fundamental without FUN


Today I will be giving detailed instructions on how to properly throw and catch a lacrosse ball. It doesn't matter the level of involvement you have in the game, this post is all about reinforcing the basics. You may be in elementary school just starting out, middle school, high school, college or in a men's over 40 league - to know and refine correct technique is vital no matter how old you are. As players grow older, what happens is they start deviating away from the proper form of throwing the ball. Sometimes people develop ways of throwing side-arm or underhand instead of the traditional over-hand way.

For this tutorial you will need the following:
-lacrosse stick
-lacrosse ball
-either a partner, or a hard smooth wall to throw against

After following this five step instructional, you will be able to throw and catch with even the most experienced of lacrosse players.

Step 1: Hand Placement. Place your non-dominant hand near the bottom of the stick, and grasp it firmly. With your dominant hand, place it at the center of the stick, grasping the same way.



Step two: Stance (throwing right-handed) Place a ball in your stick. Raise your arms up making sure your left elbow is completely lifted, making the end of the stick pointed directly towards where you intend to throw the ball, and the pocket with the ball in it hanging over your right shoulder. With both elbows raised and your left elbow up and stick pointed, you are in perfect stance to throw.



Step three: Throwing is all done in one motion. Once in the stance, raise the stick off your shoulder so both arms are raised and the pocket with the ball in it is next to and slightly behind your head. All in one fluid motion now:

-step forward with the left foot
-pull down with your left arm as you push up with your right arm
-follow through with this motion all the way down till the head of the stick is pointed towards the ground.

Your right shoulder should swing down. The ball will leave your stick - don't stop this motion after the ball has left.



Now that you are ready to throw, here is how to properly catch a lacrosse ball:

Step four: Hand placement - catching
The non-dominant hand is in the same place as it would be when throwing, but the dominant hand you want to have placed at the very top of your stick. You want to have it touching the plastic of your head.

Step five: Stance
Get in proper position to catch the ball coming at you. Bend those knees and look the ball in to your stick. You want to make sure that when the ball arrives in the pocket, that you pull back a little bit with your dominant hand, you want to “cushion” the ball in.

Now you are ready to catch and throw. Practice this perfect technique for guaranteed success. Who knows, maybe one day you'll even pass along this knowledge on to someone else eager to learn!


Friday, April 12, 2013

How to make a pre-game breakfast before the big game, all by yourself!


What goes into your body is important, especially on the day before a game. Instead of Mom making your breakfast this coming Saturday morning, why don't you give it a shot. A solid pre-game breakfast consists of carbohydrates, protein, and hydration. Follow these next steps to prepare a simple yet great pre-game meal that will have you performing at your best:

Step 1:
Carbohydrates provide quick energy. Foods like whole wheat bread and certain cereals like Wheaties or Raisin Bran work great. Either pour yourself a bowl of cereal or put some bread in the toaster for breakfast this morning.

Step 2:
Now that you have your carbohydrates, its time for some protein to go along side it. Yogurt or turkey bacon are great in the morning. Either grab a yogurt from the fridge, or zap some turkey bacon in the microwave. For this take the bacon out of the freezer, and put it in the microwave for 60 seconds and you're good to go. Milk (skim, 2%, or whole) is also high in protein, and compliments any breakfast.

Step 3:
Hydration. This is important for any meal, or any time you take part in physical activity for that matter. Pour yourself a glass of orange juice, cranberry juice, apple juice, or even just plain old water. Although sugary yet delicious, these juices will get the job done.

Step 4:
Enjoy your well-rounded breakfast, sure to fuel your body for the game!

Friday, April 5, 2013

Collegiate Lacrosse: Game Day

The harsh, brisk, wind chill of a Tuesday night in the heart of downtown Boston was enough to make you not want to be there. Located just off Commonwealth Ave, Wentworth Institute of Technology’s campus could not be more opposite than Endicott’s. The sights and sounds of Boston comprised the school’s home field advantage. All throughout the game sirens were going off as ambulances and police cars sped by the field. Although Wentworth boasted brand new turf possessing a soft, rug-like feel, I got the sense not many of my teammates were “amped” to play the lowly Wentworth Leopards. The mission was simple - to get in, do our job (come away with the win), and get out; not losing any men of course.

4:00 - Departure

Departing Endicott College for our team is always a bit of an ordeal. As a junior, through first-hand experiences, I have learned arriving at the bus early is an absolute must. You don’t want to be the freshman who arrives late, doesn’t end up with a seat, and has to drive to the game with the ineligible and injured kids – it is one of the worst feelings ever. You also don’t want to be the kid who doesn’t end up with a seat and - god forbid - has to sit next to a coach at the very front of the bus….yikes.
Although we look the part in our professional suit and ties, once on the bus, things could not be more hectic and un-controlled. It is a full on scramble for seats. Shoving your lacrosse bag and sticks on the bus isn’t that bad, but has to be done before anything else. Next factor in swarming kids to the food placed outside the bus at every departure. The sandwiches, chips, cookies and waters in stacks next to the bus door only added fuel to the fire.
A saving grace for this entire process is that each person on the team has a bus-mate. As bus-mates, it is each of our civic duties to act as a two man team. Whichever team member is there first, they claim a seat. My bus mate is Jimmy Smith a fellow junior. He’ll tell you firsthand the struggles of what it was like scrounging for a spot on the bus as a freshman. Jimbo and I have been bus-mates since joining the team, and as seasoned vets we’ve got the process down. We coordinate who’s going to be there first via text. It’s a solid system and we get our seats every time.
Clearly demonstrating ownership of a territory on the bus is done in a certain number of ways. This is done by placing bigger or valuable belongings such as your backpack, iPad, iPod, sweats, sweatshirt, phone, or shoes on a seat. The spoken word of promising seats won’t cut it and has no place here, especially for underclassmen, it’s a dog eat dog world on the bus.
You would think that, as educated college kids, we would just sit in the same exact seats every single trip right?Wrong. It doesn’t work out quite like that. Sure as upperclassmen we pretty much get the same seats every time, but when it comes to getting situated on the bus, it’s about as rough as it gets. The bus isn’t the same model everytime, so rows are shifted and bus-mates are moved around. It’s a process needing improvement for sure. We aren’t animals, we’re men.

5:00-6:00 - Locker Room

Once at Wentworth, we got off the bus to take our stuff to the locker room. The locker room at this particular school seemed to be a half-mile away. We had to cross two streets as a team (45 kids) – talk about angry Mass-holes. It was an extremely small locker room compared to all the other schools I have been to and smelled like hot stuffy musk.
In the locker room you usually have a solid chunk of time to do whatever it is you want. We had an hour that evening. Kids use this time to go see the trainer to get stretched out, tape up their sticks, check out to the field and pass around, play games on their iPods, listen to music to get in “the zone”, pack lips (forcing freshmen to chug their water so the bottle can be used as a spitter is common), or even to take naps.
This was an especially odd set up for a locker room because there was a big maroon door leading to where Wentworth’s players were in the room adjacent to us. Now, the locker room we were in had showers, urinals and stalls – typical of any locker room. Wentworth’s players kept opening the maroon door to go to the bathroom and use the sinks…..
This is highly, highly, highly uncommon in sports, especially college sports. That the other team, just freely cuts through the other team’s personal space. I know it is Division III, but c’mon. Coach Sciamanna, our assistant coach, conveyed the team’s thoughts perfectly, “What the fuck do they think this is a JV game? Jesus.” He was right.We don’t want to see, hear, or converse with the enemy before a game. Only when we are in the right mental state of mind do we want to engage in any sort of contact, which happens on the field at the start of the lacrosse game. Lines of Wentworth players were just passing through our preparation zone as if we had known them for years. Making for an odd ambiance in the locker room is an understatement.

6:00-6:50 – Warm-up

How nice the new turf was seemed to be the main concern as our team walked in two lines up to the turf. There was chit-chat instead of hootin’ and holleran’….not good. Only adding to this already odd state of mind, the sound system at Wentworth was atrocious. It sounded like their warm-up music was playing out of an iHome.
Being injured, just standing there on the sideline with the other two injured guys and the athletic training staff can be fun – for about 5 minutes. It is really tough to watch your team; your brothers go out there and compete. Our coach preaches each and every day that we are a family; it’s even on the back of our shirts.
I play defense, so when the offense and defense break off; I go support my fellow defenseman. An Endicott tradition which I learned my freshman year was to “dap em’ up”. This is a slang word for giving a cool hand shake. Think high-five, but turn your hand around so you high-five with the back of your hand. Everyone on Endicott’s defense daps each other up; a true pre-game ritual.

6:50 - 7:00 – National Anthem & Starting Line-ups announced

Honestly the energy was not high, I can tell you that much. During the National Anthem kids were silently making each other laugh, goofing around..…I felt this lack of focus when we first came onto the field for warm-ups. Endicott has never lost to Wentworth Tech in the history of the school. This is a game on the calendar every year where it is known that “everybody eats”. This means all players from the starters down to the 4th string guys (freshmen) get playing time. All of us came into this match with this feeling we were going to absolutely demolish this shitty Wentworth team no problem.

7:00 – Opening Face-off

Right off the bat, we notched one. Good sign. Then we each traded a goal until Wentworth got a couple more quickies. Fellow injured player John Siderwitz may have said it best, “Wow are we really losing to FUCKING Wentworth right now….”

End of the 1st: Endicott 2 - Wentworth 4

The second quarter started with a bang as the Leopards scored right away to make it 2 – 5….this was not good. *Timeout* Endicott. After getting our bearings and talking things over, we went on a little Gull run. Scoring four in a row to tie it was huge for us.

End of the 2nd: Endicott 6 – Wentworth 6

At half we always head down to a corner and take a knee. Our coaches usually talk to us, give us a debrief, make changes and give us some sort of speech; not today. Today our senior leaders spoke. Everything was said, our coaches didn’t need to say anything at all. We rallied and our spirits could not have been higher.
I had thought to myself the whole game that freshman year we beat Wentworth 22-3, and last year we beat them 17-5….was this year’s team really that bad?

End of half-time

To everyone’s surprise, the 3rd quarter was all Wentworth. They netted two, and we had nothing to show. This wasn’t a question of effort, it was there. Discipline might explain it though.Through 3 quarters we had five penalties, that’s five minutes of man-down lacrosse, resulting in at least five goals; a rough stat for sure.

End of the 3rd: Endicott 6 – Wentworth 8

Wentworth once again opened up the scoring making it 6 – 9. We kept up hope. Hope that no way we were going to be the team that finally concedes to Wentworth. We punched in two fast ones making it a one goal game at 8 – 9. With just under 7 minutes left Wentworth would tally a huge goal for them, padding their lead by one more.
This is where hard work and the will to win kicks in. We went on a tear, and scored three goals in two minutes to put us up by a single point making it 11 -10. Playing lockdown defense the rest of the game, we made Wentworth’s offense look anemic the final minutes.

Final: Endicott 11 – Wentworth 10

9:00 – Ride Home

Reflecting. We stole one from a Wentworth team that came to play, and should have won that game. The body language of the entire bus was eerie. It wasn’t that everyone was negative as if we had lost, but disappointed and disgusted rather. A win is a win, but the ride home was not nearly as joyous as any other win was.
On the east coast, as a general rule I have learned from playing lacrosse at this level that you can never win on talent alone. Any team, on any given day, can win. I firmly believe this.
A valuable lesson for athletes in general playing team sports is to know there are ingredients needed for every win, as reiterated time and time again to our team by Coach Sean Quirk. They are:

-You have to be disciplined
-Confident not cocky
-Play as a TEAM rather than a bunch of individuals
-Work hard the full 60 minutes, not just in the last minutes of the game

We fell short of accomplishing all four principles against Wentworth Tech. Once back at campus before we got off the bus, Coach Quirk got on the P.A. system of the bus and announced practice was at 6 a.m. the next day and to bring our running shoes….
God damnit were the first two words out my mouth. My bus-mate took his headphones off and said “I saw that one coming”. I’ve come a long way since being a freshman I thought as I tossed my bag of chips on the grimy bus floor. Then came the classic yells “FRESHMEN, CLEAN THE BUS” – a really long way.