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Hernando County Recreation Department
Hernando Lacrosse Club CRUSADERS !!!
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2010 Registration Form
2010 Season Update
All,
The 2010 Season is rapidly approaching us, and I wanted to update you all about the Open Clinic dates we have set up for this year. We will begin hosting Clinics on Dec 8th ,and continue every Tuesday in December. We also will offer 1 Saturday event for those who are not able to attend during the week. The intention of these clinics is to invite new players, and for returning players to come out get the stickwork going after a long off-season.
The Dates are as follows:
Tuesday Dec 8th, 15th, 22nd, and 29th. 6pm to 8pm
Saturday Dec 12th. 10am-1pm
Over the next few days, I will be sending out our new Registration form, a 2009 Season
Thanks, Greg Longo
Free Clinic Flyer
November 23, 2009
November 4, 2008
Visit the 1Lacrosse store for a new start up company in the Lacrosse industry. They have great prices on sticks and shafts. Check it out....
1Lacrosse Store
Girls High School Program
October 29, 2009
All,
We are in need of some help for our girls program. Anyone interested in volunteering, please contact Mike Peterson or Greg Longo from our contacts page.
Thanks, Greg
Fall Workouts - Conditioning
Running program:
I wanted to share a running program, and wall ball program that the Fire staff (Thanks to Keith Olsen) have shared for our players. I believe that we need to focus on conditioning more then ever. This would be a great example of something to get you started. Remember, its up to you to take your conditioning seriously, and to get the most out of your game. Enjoy.
Startup
- jog a half mile to warm-up
- stretch
- Alternate workout 1 and 2 (Need to get 3-4 workouts a week to be effective)
Running workout 1
10 – 40 yard dashes – no more than 10 seconds of rest – if you can have someone time you
– sprints that do not get pushed all the way each time are less valuable for you…
Rest for 3 minutes - sip water then move to
6 – 100 yards dashes timed
Running workout 2
6 sets of flying 20’s (jog for 20 – sprint 20- jog 20 – sprint 20)
– jog 20 turn and sprint 20 and repeat…
- These are done best on a football field or soccer field…
- Do not slow down or ramp up – this is exploding for 20 yards and then jog and explodes for 20 again.
4 - 220’s – the first 220 is a run at about 50%... this gets you prepped
- You run the first 220 at 50% then walk the other half of the track or use full field for back and forth (end zone to end zone)
- When you reach your start point you now sprint as hard as you can – 220
- Walk the rest of the track and repeat this process so that you sprint hard for 3 of them after two weeks
– go to 4 and so on until you get to 6
Remember you need to warm up with a half mile run and normal stretches…
- each night do core… sit-ups; table tops; supermen; on your back bicycles for 15 – 20 minutes
These type of program will help get you prepared for the season.
NOTE: Adjust as age appropriate, and talk with your parents before you begin.
Wall Ball Drills
All,
Please visit these sites for ideas on Wall Ball Drills. There are many things you can do even if you dont have someone to play catch with. Please spend a few minutes checking out these drills, and get to the wall.
US Lacrosse Wall Ball Drills
Other Wall Ball Drill Sites
Lacrosse Primer
January 22, 2006
Want a brief update on the rules of the game, and how its played? See the link below from Riverside High School in NC. They are a great program I coached against for a few years, and created a nice view of how the field, and game is layed out. Thanks, for the info Riverside.
http://rhslacrosse.com/primer.shtml
Mission Statement:
To provide the youth of Hernando County an opportunity to participate in the exciting game of lacrosse. Focus of the program is on teamwork, sportsmanship, learning new skills and traditions of the game.
Frequent Asked Questions?
September 14, 2005
Please click on the Bulletin Board link on the left column to read the our Frequent asked questions!
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