Straight Shooters: Q&A Tip Drill with Matt Zash

by Matt Zash | Special to Lacrosse Magazine Online | Zash Archive

"Straight Shooters" columnist Matt Zash plays professionally for the Long Island Lizards (MLL) and Orlando Titans (NLL). Recently named to the 23-man roster of the 2010 U.S. men's team, Zash is also an assistant coach at Bryant University. Zash's columns appear periodically in Lacrosse Magazine and on laxmagazine.com. Submit questions here.

AGILITY/SPEED VS. STRENGTH/CONDITIONING

Submit questions to "Straight Shooters" columnist Matt Zash -- recently named to the 2010 U.S. men's team --  at laxmagazine.com/yourlm. © Joe Rogate

Michael DiMare from Revere, Mass., asks:

I play attack for my high school team and I seem to not be able to beat my man, so I was wondering if you had some tips on increasing my agility and speed.

Matt Zash says:

I’d have to see you play in order to determine what your “actual” problem is.

First, deception is important when trying to beat a defender. If he already knows what you’re going to do, you can understand why it would be hard to beat him. Try “playing” your defender. You don’t have to dodge from the exact spot you catch the ball. Take your time and set up/move your defender to the area you want to dodge from. Change speeds and directions. Don’t do the same move over and over.

If speed is, in fact, your problem, there are a number of biomechanical factors involved in running that you could improve upon (i.e. shin angle, body angle, knee drive, arm/shoulder action, etc.). If you can learn to run more efficiently, you will run faster and use less energy doing so. For this, I recommend seeing a speed/agility trainer. (This is not to be confused with a strength/conditioning trainer. A speed/agility trainer will analyze your technique and work with you to become a more efficient athlete. Most strength/conditioning trainers will just put you through a rigorous workout and send you home exhausted. That’s not what you need.)

Contact my trainer Justin Kull from Revolution Athletics (jkull@revoathletics.com), and he’ll refer you to someone in your area.

In the meantime, you can enhance your neuromuscular capabilities through plyometric exercises. Plyometric exercises such as box jumps, jump rope and agility ladder drills (search online for a more extensive list) utilize the body’s stretch reflex. Through these exercises, you can actually train your body to fire more of your muscle fibers at once. Long story short, plyometics can help you become more powerful, and quicker on the field.

LAXLESS IN VERMONT

Trey Andrews from Burlington, Vt. asks:

I’m really passionate about lacrosse but my high school doesn’t have a team, so what can I do to keep improving and stay competitive?

Matt Zash says:

After doing some quick Google research I found www.vtlacrosse.org. This organization, in conjunction with US Lacrosse, is dedicated to spreading the game throughout your state. The host has posted a calendar for clinics, leagues, and club tournaments in your area. Call or email one of the website’s contacts and ask if you can be placed on a team, or recruit your own.

Feeling proactive? Work with the organization to bring the sport to your high school. Your efforts would be greatly appreciated by the entire lacrosse community.  

If all fails, you can always play “unorganized” lacrosse (think pick-up hoops).  Just because you’re not keeping records doesn’t mean you can’t get better, and more importantly, have fun.

HARD TIME MESHING

Anonymous asks:

Dear Lacrosse Magazine, I have a problem. I play defense and we do a lot of long passing. I had hard mesh and one of my teammates said to change to soft mesh, so I did. Now however I string it, it still has a lot of whip. What should I do?

Matt Zash says:

Here’s a list of options to try out:

1. Loosen your lower shooting string. The ball will snag on the bottom string if it’s too tight. Make the shooters progressively tighter as you get to the top of the head.

2. If you have three shooting strings across, try two across and a “V”.

3. Tighten the pull string and/or the sidewall strings.  A shallower pocket will help diminish the whipping/bag effect.

Next time, I recommend using hard or dura mesh.  Check out our Straight Shooters archive for tips on how to break in your mesh effectively.  

PICKING POCKET, KNOW YOUR ROLE

Will Brown from Wisconsin asks:

I play midfield for my team and was wondering, what is the best way to string my mesh?

Matt Zash says:

Stringing needs vary based on what your role is. If you play off-ball or on the crease a lot, you wouldn’t want your pocket to be too deep or with any whip. If you’re the type of middie that always initiates the dodge, you might want something a little baggier so the ball is more protected. If you’re a shooter, you could benefit from a little whip. Either way, I think a pocket in the middle of the head, as opposed to the bottom by the throat, is the way to go for a middie. You tend to get a quicker release.

WANTED: INTANGIBLES

Samuel Stone from Newcastle, Maine asks:

When it comes to recruiting, what do coaches look for in an attackman?

Matt Zash says:

When I watch an attackman play, I look for the things that don’t show up in the box score. Does he ride hard, move without the ball, work for his teammates, make the extra pass (not the all-or-nothing pass), dodge with his head up and go hard to the cage and sacrifice his body to finish in front? Does he communicate and lead the offense? Goals and assists are important, but anybody can score. Not everyone has the drive to do the things that aren’t recorded next to his name. A player that stands out under those terms shows tremendous discipline, drive and potential. Those are the players we all want.

WORK HARDER, TRAIN SMARTER

Micah Beutell from Northfield, Ohio asks:

What advice would you give a middle-school middie wanting to step up his game?

Matt Zash says:

One sure way to step up your game is by making the commitment to practice and work out on your own. Here are some tips on how to get infinitely better.

Lacrosse skills: No matter what level you’re at, stick skills can always use improvement. Shoot 200 balls every other day and practice on the wall for 30 minutes afterwards. Find a long pole or middie to practice one-on-ones. There’s only so much “lacrosse stuff” you can do on your own.   

Conditioning: Train smarter. Running three miles straight provides little benefit to a midfielder who’s constantly sprinting and changing direction during a game. Add interval training (a series of sprints with short rest times in between) into your workout regimen. This will help enhance your anaerobic and aerobic capabilities. Work on your foot speed as well. Buy a good jump rope; it won’t break the bank. Also, it doesn’t take much to make your own agility ladder. (Google "DIY agility ladder." 

Weights: Know the difference between training for the beach and training for lacrosse. Bicep curls make you look good, but when it comes to lacrosse, they just make your arm pads tighter. Here’s a list of weighted exercises to get you started.

• Squats, dumbbell deltoid raises, lat pull downs, dumbbell incline bench, Romanian dead lifts, dumbbell lunges, dumbbell upright rows, dumbbell triceps extensions, bar bell wrist curls. Keep the weight low enough so you can get at least 10 reps.

And some body weight exercises…

• Back extensions, calf raises, Russian twists, planks, sit-ups, pull-ups, push-ups.

Please consult a physical education teacher for any terms you do not understand.  Also, I recommend having one critique your form before actually lifting weights. These professionals are there to help you and their services are free. Use them.