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Mission LAX Training Cycle Week Three - May 22, 2017

Mission Lacrosse club players here's our week three fitness training. Length of long run and number of 100 yard sprints now starts to decrease as we look for higher tempo and increased intensity from you during workouts. Keeping in mind the first cycle was Week Zero, before we started team practices together, here is our fourth cycle. 

Fitness Training Fourth Cycle:

  • Tuesday (5/23) - Warmup, stretch, run twelve repeat 100 yard sprints with a one minute recovery period between each sprint. Follow with eight 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Thursday (5/25) - Warmup, dynamic stretching and a 35 minute training run. Follow with eight 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Saturday (5/27) - Warmup, stretch, run twelve repeat 100 yard sprints with a one minute recovery period between each sprint. Follow with eight 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Sunday (5/28) - Rest day.

Team practices continue on Monday, Wednesday, Friday 4:00 to 5:30pm at Foothill Elementary School. Keep up your efforts everyone.  You are doing great!

 

Mission LAX Practices At Foothill - May 20, 2017

Mission Lacrosse Club practices are at Foothill Elementary until further notice.

Foothill Elementary
711 Ribera Drive
Santa Barbara, CA 93111

Practices are Monday, Wednessday & Friday 4:00 to 5:30pm.  This is the location for practices until an announcement otherwise.

 

Mission LAX Training Cycle Week Two - May 15, 2017

Mission Lacrosse club players here's our week two fitness training. Length of long run and number of 100 yard sprints increases for the last time before we change up our type of training. Keeping in mind the first cycle was Week Zero, before we started team practices together, here is our third cycle. 

Fitness Training Third Cycle:

  • Tuesday (5/16) - Warmup, dynamic stretching and a 40 minute training run. Follow with eight 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Thursday (5/18) - Warmup, stretch, run fourteen repeat 100 yard sprints with a one minute recovery period between each sprint. Follow with eight 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Saturday (5/20) - Warmup, dynamic stretching and a 40 minute training run. Follow with eight 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Sunday (5/21) - Rest day.

Team practices continue on Monday, Wednesday, Friday 4:00 to 5:30pm at Foothill Elementary School. Keep up your efforts everyone.  You are doing great!

 

Mission LAX Week One Recap - May 12, 2017

Strong WomenIt was a good first week for Mission Lacrosse Club preparing in the month of May for the summer season. The first tournament is June 10 - 11 and that will be here relatively soon compared to how much we would like to accomplish this first month of training. It is important to note practice this week ended with a nice tic-tac-toe passing sequence that led to a goal. It couldn't have been scripted better if you like offense. For everyone paying attention from the start here's what players received from membership in Mission Lacrosse Club.

Week Zero

Three fitness workouts assigned to players via personal improvement training.  These involved a mix of distances for cardio and tempo for speed training along with front planks and side planks for abdominal core training. 

Week One

Three team practices and another three fitness workouts similar to those assigned for Week Zero. The core training continued as it will all season. We can improve our strength and balance with work on our core. Also implemented at practice was ladder work for foot agility and quickness. Resistance band training started on Friday with lateral movement work to strengthen everyone's illitobial band (IT Band) to strengthen the ligaments and muscles that help prevent a knee injury. The combination of the core training and the lower body work will help stabilize the pelvis. While one result will be a quicker move to goal the other will be preventing knee injuries. 

Concepts

Concepts taught in our three 90 minute practices were mostly fundamental for lacrosse and team sports.  This included work on stick skills. While there's a lot more to be done in this area we did make a good start on proper hand placement, lifting the stick off our shoulder, getting our hands back and away to prepare to pass, shooting the hands forward and getting the right amount of push and pull to control the height and velocity on our pass. We emphasized stick protection with the oh-so-basic but oh-so-important shoulder-shoulder-ball concept. One drill on Monday we called Cat, Mouse & Protector. It involved the protector/defender holding her ground to keep the cat away from the mouse. There were some laughs, of course, but it set us up for Wednesday when we focused on defense. Monday finished with an end to end scrimmage to let everyone loosen up and play without any restrictions.

Defense

Crease defense on Wednesday was the focus and along with it came crease attack concepts. The layers of intricacy that can be taught here go more than one week deep. But the girls made a good start on the holding their ground concept we started on Monday. If positioning is half of defense then communication is the other half. Well, there are more parts than that but that was Wednesday, positioning and communication. Then again, what we saw on Wednesday for footwork led us to rush order the resistance bands we started using on Friday. Defensive stance was often too wide as the defender tried to maintain her balance while holding her ground. We will continue to work on footwork and strengthening ourselves in this area. Every defender soaked up the instruction for stick positioning and becoming bigger on defense. The defender's upfield foot is a huge focus in defending around the crease and we really think the light bulb went on for quite a few players this day. We had a few charges drawn against attack who tried to get to a space already defended. If a player gets there first it is her space and she has the right to be there.

Goalies

Goalies, of course, were getting specialty training and there was emphasis on technique. Stick angle is key but so of course is footwork. Low save technique was taught and will need to be taught and drilled every day. We even made it to mid level save technique and while this concept is counter-intuitive once the keepers get it they will make more saves and control the ball more often. Position in the crease and when to hug the pipe was covered as well. Goalies were asked to come early each practice to continue to get extra training for this most technical of all positions.  

More Defense & Playing Without The Ball

Friday we drilled down into crease defense to know what to do versus a righty going right, a righty going left and vice-versa. That's four possible basic scenarios folks and every defender and goalie needs to know them. We did not use the term question mark dodge for the attackers but that's what we got the defense and goal keepers working on defending, together. Then we moved on to some 2 player and 3 player game concepts. In sideline view you see a draw & dump situation that looks too easy but different pieces of offense lead to it. The off-ball savvy is going to take some time but we got players relocating when their defender looked away from them. Angle of cut was taught along with aiming point for it to be what we call a shooting cut. Cut to where you can shoot when you get it.

We emphasized the dodger looking up and being ready to pass. This area of ability looked like it wasn't going to happen on Friday in the small pieces. Then we finished with an up tempo transition drill to try to put it all together. That drill ended with a tic-tac-toe passing and scoring sequence that needed every player to look up and find the player moving without the ball and connect with her. On the third connection between teammates the last attacker was open in front of the cage, caught it and buried it low and away for a goal. To get this goal she changed levels and changed planes on her shot.

We will like that tic-tac-toe look when we pull it off against another team but we will also want to be able to defend it. More next week when we have three more practices and three more fitness sessions during Week Two!

 

Mission LAX Practices At Foothill - May 7, 2017

Mission Lacrosse club practices are at Foothill Elementary until further notice.

Foothill Elementary
711 Ribera Drive
Santa Barbara, CA 93111

This is the location for practices until an announcement otherwise.

Fitness Training Second Cycle:

  • Tuesday (5/9) - Warmup, stretch, run twelve repeat 100 yard sprints with a one minute recovery period between each sprint. Follow with six 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Thursday (5/11) - Warmup, dynamic stretching and a 35 minute training run. Follow with six 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Saturday (5/13) - Warmup, stretch, run fourteen repeat 100 yard sprints with a one minute recovery period between each sprint. Follow with six 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Sunday (5/14) - Rest day.

 

Practice Starts Monday For Mission LAX High School - May 3, 2017

Mission LAX Work EthicPractice starts Monday for Mission Lacrosse Club high school players. The training session is 4 to 5:30pm at San Marcos High School (now at Foothill Elementary School) and is followed by a 5:30pm all club meeting in the stands for parents and players.

Personal training for players starts on their own this week with the following workout schedule. These running times and number of repetitions assume there's only been moderate activity since the high school season ended. If a player has already started training then please add time and repetitions to these personal training sessions. These are minimum times.

Fitness Training First Cycle:

  • Thursday (5/4) - Warmup, dynamic stretching and a 30 minute training run. Follow with six 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Friday (5/5) - Warmup, stretch, run ten repeat 100 yard sprints with a one minute recovery period between each sprint. Follow with six 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Saturday (5/6) - Warmup, dynamic stretching and a 30 minute training run. Follow with six 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Sunday (5/7) - Rest day.
  • Monday (5/8) - Team training at San Marcos High School (now at Foothill Elementary School) 4 to 5:30pm & player/parent all club meeting in the stands at 5:30pm. 

Players should bring both flats and cleats to all team training sessions. Parents please bring your questions about our summer season and what we're going to accomplish on behalf of your daughters. Part of the meeting will be discussion about what Mission Lacrosse Club Director Paul Ramsey believes it means to be a good teammate. Dialogue about this will be open and flow both ways.

 

Mission Lacrosse Club Summer 2017 - Feb 1, 2017

Mission Lacrosse Club Is Going To Four Tournaments In Summer 2017

Registration is open! Mission Lacrosse Club offers six team combinations and four tournaments to girls lacrosse players in high school classes of 2018 through 2022 for the summer tournament season in 2017. Three tournaments are included in the standard player membership fee and a fourth tournament is for our new Mission Black Elite program. All ages go to all the same tournaments. Practice starts Monday, May 8th, for high school players not involved in CIF play-offs and on Monday, May 22nd, for youth players.  Registration is on 805lacrosse.com.

Mission Lacrosse Club

1.  Battle of Los Angeles
     June 10 - 11, 2017 (Saturday & Sunday)
     San Pedro, California
     Mission Blue Team

2.  Pacific Lacrosse Festival
     June 23 - 24, 2017 (Friday & Saturday)
     San Diego, California
     Mission Blue Team

  • Team hotel is Hampton Inn & Suites, 14068 Stowe Dr, Poway, CA 92064.
  • $179 per night plus tax. 
  • Click Here for a direct reservation link for the team block of rooms.

3.  Santa Barbara Summer Showdown
     July 1 - 2, 2017 (Saturday & Sunday)
     Carpinteria, California
     Mission Blue Team

4.  Summer Splash
     July 22 - 23, 2017 (Saturday & Sunday)
     Danville, California
     Mission Blue Team

Team hotel is Hampton Inn & Suites, 2850 Constitution Drive, Livermore, California, 94551. Stay tuned for room block information.

Practices / Team Training / Playing Time / Fitness

Attendance at team training is required to be able to play in the games. Being a member of Mission Lacrosse Club, by itself, isn't what earns the dedicated individual playing time at tournaments. Fully participating in our team training and peforming at these trainings is what merits playing time.

  • Team training is 4:00 to 5:30pm Monday, Wednesday & Friday for all teams.
  • Team training starts Monday, May 8th, for high school players not involved in CIF play-offs.
    • CIF play-off team players may join us once their high school season is completed.
  • Team training starts Monday, May 22nd, for youth players after the SBGLA season. 
  • Fitness workouts to be completed on Tuesday, Thursday and Saturday will be assigned. 

We believe the player who  buys into being a good teammate and understand what it means to be a good teammate is the type of player we want at Mission Lacrosse Club. Discussion and examples will be provided at practice but the first step for you is clearing your schedule to be at team trainings. 

Coaching Philosophy for 2017

  • For a list of coaches on staff click here.
  • All coaches will coach all players.
  • Some coaches will have responsibility for specific teams at tournaments.
  • Other coaches will assist with any team assigned on any given day at any given time, as directed.

Summer Camp Option

SB LAX Camp at UCSB. Day camper tuition for one of these camps is included in your Mission Lacrosse Club dues. Not everyone will qualify for the elite camp. An evaluation related to camp placement will be provided for each player prior to registration being due for camp. 

  • July 10 - 13, 2017 Game Development Camp
  • July 14 - 16, 2017 SB60 Elite Camp

Membership Fees

Tournament entry fees and practice clothing are included. Travel to tournaments is not included.

  • $445 Early Bird Membership Fee (If Paid In Full Before May 1st)
  • $495 Regular Membership Fee
  • $125 For Optional Fourth Tournament
  • $85 Uniform Fee (New To Club)

The Team

  • Mission Blue (High School Grad Years 2018 - 2022

Registration

  • Click Here To Register
  • Use your existing 805 Lacrosse acount if you have one.
  • Create an 805 Lacrosse account if you don't have one.

 

 

Upcoming Events
Mission Blue
Battle Of LA Tournament
Saturday, Jun 10th
All Day
San Pedro, CA
Mission Black
Summer Splash
Saturday, Jul 22nd
All Day
Danville, CA

 

Mission Lacrosse Club - News

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