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PRACTICE
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Required physical evaluation and health and safety forms - Due Jan. 3, 2023
IMPORTANT
Student athletes are required to submit a GHSA Participation Physical Evaluation and additional health and safety forms before beginning practice and games.
Lakeside has partnered with DragonFly Max to automate the management of required athletic health forms. Go to https://max.dragonflyathletics.com/ to setup your account. The code for Lakeside High School is YPDBBB.
In your DragonFly Max account, upload your completed GHSA Participation Physical Evaluation and electronically sign the additional e-forms.
More about DragonFly Max:
Student athletes are required to submit a GHSA Participation Physical Evaluation and additional health and safety forms before beginning practice and games.
Lakeside has partnered with DragonFly Max to automate the management of required athletic health forms. Go to https://max.dragonflyathletics.com/ to setup your account. The code for Lakeside High School is YPDBBB.
In your DragonFly Max account, upload your completed GHSA Participation Physical Evaluation and electronically sign the additional e-forms.
More about DragonFly Max:
Georgia High School Athletics Rules and Area Designation
http://www.ghsa.net/lacrosse
https://www.ghsa.net/constitution
https://www.ghsa.net/constitution
- Coaches cannot conduct practices with more than two players at a time in the off-season (between first day of school and January 21, 2019)
- Players can participate in off season recreational teams as long as the GSHA team coaches are not involved in a coaching capacity.
- Players can participate in strength and conditioning in the offseason as long as lacrosse sticks and fear are not used.
Have you paid your dues yet?
$400 includes a lacrosse bag, shirt and shorts to keep, as well as an issued helmet , home and away jerseys and practice pennies, to be returned to the team at the end of the season.
All other gear (chest/shoulder/elbow pads, gloves and sticks) needs to be purchased by the players.
*Players can get a $150 deduction off the dues if they secure a sponsor. Equipment and gear will not be distributed until dues are paid or contact is made. Payments can be given to the coaches, paid online (HERE), or paid at the meeting. We can accept check, cash or cards.
All other gear (chest/shoulder/elbow pads, gloves and sticks) needs to be purchased by the players.
*Players can get a $150 deduction off the dues if they secure a sponsor. Equipment and gear will not be distributed until dues are paid or contact is made. Payments can be given to the coaches, paid online (HERE), or paid at the meeting. We can accept check, cash or cards.
Skills, Strength, and Conditioning
Skills
Your TOP priority during the fall is to improve your ball handling skills. You can do this alone by finding a solid wall somewhere and just throwing the ball against it and catching it. Try to be equally skilled using either hand. You can also find a field/yard and practice running, throwing, catching, and picking up ground balls. Find a team member that you can practice with that may live close by. Set a goal of three times a week:
Dietary recommendations
You are an athlete and it is time for you to eat like one! Healthy fresh food and lots of water. As a lacrosse player, you want to be lean, quick, and strong. These guidelines are for every day, typical eating. As with everything, follow your doctors or parents guidance first regarding nutrition. But if you want some sound advice, consider the list below. Once you get into intense conditioning, this can be modified. But for now ….
On Your Own Conditioning
As lacrosse players, your primary focus should first be in ball handling skills. After that, you need physical conditioning with the following priorities:
Organized Strength and Conditioning
Lakeside Boys Lacrosse will have a strength and conditioning program. Stay up to date with the Facebook page and team website.
Your TOP priority during the fall is to improve your ball handling skills. You can do this alone by finding a solid wall somewhere and just throwing the ball against it and catching it. Try to be equally skilled using either hand. You can also find a field/yard and practice running, throwing, catching, and picking up ground balls. Find a team member that you can practice with that may live close by. Set a goal of three times a week:
- Wall Ball: 500 left arm, 500 right arm, every week split up however you want
- Run/Scoop: In a variety of field conditions (mud, grass, lumpy grass, turf, ..)
Dietary recommendations
You are an athlete and it is time for you to eat like one! Healthy fresh food and lots of water. As a lacrosse player, you want to be lean, quick, and strong. These guidelines are for every day, typical eating. As with everything, follow your doctors or parents guidance first regarding nutrition. But if you want some sound advice, consider the list below. Once you get into intense conditioning, this can be modified. But for now ….
- Drink water. I know, it’s boring. But the sugars in 90% of the drinks you can buy are awful for you and wreck your body. Look at the labels, if more than 5-6 grams of sugar, don’t drink it.
- Eat all of the fresh vegetables, especially leafy greens, that you can stuff in your mouth. You need nutrients and complex carbs. You get most of these from fresh plant-based, non-processed, food.
- Lean protein, especially after exercising. Your muscles need protein to grow and that demand for lean protein is strongest within an hour of exercise.
- Eat healthy fats. Look them up. Nuts, avocado, olive oil, fish, etc. You should target these foods as an important source of food. Your body needs fat. Just don’t eat the “bad” fats you find in snacks and fried food.
- Avoid added sugar. Seriously. This is not an energy source to make you a better athlete. These items only spike your insulin levels and result in lethargy and fat. Neither of those is good for lacrosse or life in general. This includes fruit juice! Scale way back or eliminate drinks with added sugar.
- Avoid fast food and processed food. If you don’t know what is in the food you are eating, be concerned.
On Your Own Conditioning
As lacrosse players, your primary focus should first be in ball handling skills. After that, you need physical conditioning with the following priorities:
- Speed and quickness: high intensity interval training and sprints. Try to get something in every week.
- Power: hill sprints, squats, sit-ups, push-ups, sit-ups, and pull-ups. These are things you can do without equipment or joining a fitness facility and should be completed 2-3 times per week.
- Endurance: running, swimming, biking, etc. Anything that you can do at a moderate pace for 45 minutes or more, preferably an hour. You do not need to do this too much, once per week is fine. Trail running is particularly good for lacrosse as you have to adjust your stride and move to avoid obstacles. Stone Mountain has a five mile trail around the mountain (Cherokee Trail) that is ideal, fun, and pretty close. The Mercer University campus has a one mile trail loop that also very good for training.
- Mobility: I see how you slouch in your chairs at school and while playing video games. Sitting shortens important muscles, tendons, and ligaments in your hips. This results in a misaligned posture that saps your core strength for sports. And tightness in your hips and core is translated to your knees and ankles that must compensate for that weakness. And that strain can result in higher risks of injuries. Yoga is fantastic for this.
- Before you workout: perform active mobility (not static stretching). Squats, pushups, situps, burpees, lunges
- After you workout: static stretching. Hamstrings, quads, hip flexors, calves. Then “roll out” and sore spots with a lacrosse ball.
Organized Strength and Conditioning
Lakeside Boys Lacrosse will have a strength and conditioning program. Stay up to date with the Facebook page and team website.
LBL- excellent, yet simple, move to fake a shot...
Check this video on stick fakes and driving to the goal. Most important takeaway? You must move your feet. +Win. Speed. Skills+