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Why Lift Weight for Lacrosse?
You will get faster! It increases the number of fast-twitch muscle fibers in your body – especially in your legs. This will make you more explosive, faster to turn and faster to cut. Attacking player, this will take you a step so that your partner can put the needle a few inches ahead so that you can get your shot or pass. Defenders, this means you’ll take fewer hits.
You’ll get more ground balls! Fat the size of a football equals the same weight as muscle the size of a softball. If you train well, you should add lbs. on the scales! Keep it up! When you fight for ground balls, and both go for the ball with equal intensity, if you are more, and more consistent, you will always come out on top! Let’s face it; this game gets more physical for all skill levels! Get meat on your bones! You will be able to jump higher to block! Lifting weights makes your muscle fibers grow. These are the fibers you use to jump! Go Girl!
Your bed will be stronger! When people are watching you, it will be easier for you to drop the ball if your pecs, rhomboids, and deltoids are strong! Your verification will be more difficult! More successful checks mean we get more balls! Same reason as above… you’ll get stronger! You’ll look better in a bathing suit! Well, that’s true too… But you’ll be better when you’re old like me! Start now and don’t stop, and when you need to worry about this stuff, you won’t have to!
More muscle means a higher metabolism… cardio (running, etc) is not the same for you as exercise. A higher metabolism allows you to eat what your body needs, instead of counting calories. Note: this does not give us permission to eat sweets and hydrogenated fats! And here are some things your parents and coaches will really appreciate!:
Fewer bone injuries! The stress of lifting weights on your bones increases osteocyte (bone cell) activity. Your bones become thick, hard and strong. This prevents you from breaking bones, getting stress injuries and clear fractures.
Smaller ankles! It increases the strength of your ligaments. When you lift weights safely, you add safe stress to your joints: ligaments, tendons and fascia (gristle that holds your muscles together). These areas respond by depositing more fat in these areas. This makes these tissues more resistant to injury. Anxiety and stress will be less.
Eventually, as we age…we begin to lose muscle, and bone. If you start with more of both, you have a lot to lose. You won’t get osteoporosis later, and your metabolism will stay up for longer. This means you will stay longer in your life!
Misconceptions about weight training:
Q: Won’t lifting weights make me lean and manly?
A: Their bodies are different!
Some people put on a little muscle under their body fat when they start lifting. This makes them bigger for a short period of time. Then the fat melts away as you continue to work hard, and you look fitter, leaner and, ultimately, smaller. I’ve been lifting weights 5-6 days a week, really hard since I was 12…and that’s a long time…27 years! … and I still think I look like a girl! And guess what, guys!
There are some people who fall outside this guideline, or so I hear. But I have never met a single one in all my years of coaching women. The women you see walking around the gym looking like men might just be on steroids. NOT a good idea!
Q: Will all the muscle I put on later become fat if I stop standing?
They are completely different! This is physically impossible! Former weightlifters replace their muscle with fat when they stop and still eat the same diet!
Don’t start weight training with heavy weights until you’re done growing! If you do, it can cause premature closure of your growth plate. This means that you will not be as tall as you should be! A good sign that you are about to grow is the start of your period. Don’t start lifting weights without instructions on how to do it! There are many good exercises, and many bad ones…and balance is a must!
Ask your parents for permission first!
Imagine the possibilities!
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