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Battle Of Los Angeles - Jun 8, 2017

   Batte of LA
   

Mission Lacrosse Club will be in San Pedro Saturday and Sunday for their first tournament of the summer at the Battle of LA. The club of young players ranging from 7th through 11th grade will test the waters in games for the first time together. The weekend starts on Friday for a travel day that includes College Visits on the way from Santa Barbara to Los Angeles. Players in the club will visit Cal State Channel Islands, Pepperdine and Loyola Marymount. Lunch in Malibu en route is part of the travel day.

Friday:

  • Visit Cal State Channel Islands, Pepperdine & Loyola Marymount.
  • 7:00pm team dinner together.

Saturday:

  • 11:00am vs.Victory Select.
  • 1:00pm vs. Team Scream.
  • 6:00pm team dinner together.

Sunday:

  • 11:00am vs.Victory Select.
  • 1:00pm vs. Team Scream.

All games are on field 3, clickable access below.

This division in the tournament has three teams so the schedule is a double round robin with the same three teams involved in all of it. Tournaments in Southern California have been experiencing fewer and fewer entries this summer season. Mission players, however, are happy to be able to play!

 

College Tour Schedule - Jun 1, 2017

Mission Lacrosse Club players will have the opportunity to visit three campuses on their way to play in the Battle of LA Tournament.  Here is the itinerary. Times are approximate once we get rolling.

Friday, June 9th

10:00am - Depart Santa Barbara.

11:30am - Visit Cal State Channel Islands.

12:30pm - Lunch in the north end of Malibu at Neptune's Net (County Line Beach).

  1:30pm - Visit Pepperdine University.

  4:00pm - Visit Loyola Marymount University.

  6:00pm - Check into Doubletree by Hilton, San Pedro.

  7:00pm - Team dinner at the hotel. 

Cal State Channel Islands    
Cal State Channel Islands    
     
Pepperdine University    
Pepperdine University    
     
Loyola Marymount University    
Loyola Marymount University    

 

 

Mission LAX Training Cycle Week Four - May 29, 2017

Runner On TrackMission Lacrosse club players here's our week four fitness training. The program changes now from what we were doing, which was a mix of long runs some days and 100 yard sprints the other days. We are now entering a stretch of interval runs.

We are most certainly looking for an increase in the intensity of your workouts. Intervals have a heart rate increase phase and a recover phase. It can get quite technical but keep it simple by going up-tempo and intense for a period of time and then recover for an equal period of time. An example would be during your workout you run 80% for a minute and then drop down to 40% for a minute.  Repeat. 

Keeping in mind the first cycle was Week Zero, before we started team practices together, here is our fifth cycle. 

Fitness Training Fifth Cycle:

  • Tuesday (5/30) - Warmup, dynamic stretching, 22 minute interval run. You choose the type. Could be one minute at speed and one minute recovery for 22 minutes. Could be pick out a light pole or a distant street corner and run hard to it, then pick out the next target light pole and recovery run at 40% effort to that one, repeat for 22 minutes. Follow with eight 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Thursday (6/1) - Warmup, dynamic stretching, 22 minute interval run. Choose your type again, as you wish, but increase the intensity of your short burst interval phase. Keeping it simple, run faster, and raise your heart rate more than last time. Short recovery, repeat for 22 minutes. Follow with eight 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Saturday (6/3) - Warmup, dynamic stretching, 22 minute interval run. Again increase the intensity of your fast pace phase. Run faster during the fast pace phase. Push yourself past comfort level. Short recovery, repeat for 22 minutes. Follow with eight 30 second front plank sessions 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.  We are making goood progress!

 

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!

 

 

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