Switching gears: The use of interval training should be the basis for a well-designed program. Intervals are specific time segments of high-intensity work, followed by a prescribed amount of rest time. That rest can be total rest (like standing around) or an active recovery, like a walking or jogging slowly. This ties training to playing—movements are similar, so they are preparing the body for what will be needed in practice or a game.

For even greater effectiveness, players and coaches can add movement specificity to the energy system specificity as well. For instance, instead of performing straight sprinting in the intervals, athletes can incorporate agility-type drills — natural motions done on a lacrosse field. Adding sport-specific motions like shuffling, backpedaling, plyometrics, etc. are simple changes that add to great results. Then, adding a stick and ball really makes it targeted. Remember, too, that certain positions will need more of certain movements—defensemen, for example, will benefit from more backpedaling and shuffling than attackmen in their interval training.

The more variables one can control, the more predictable the outcome. With lacrosse, the more specific the variables are to the demands of a player and his position, the more successful that player will be when he steps onto the field.

Conditioning correctly is a crucial element to that success. Make sure you're conditioned to succeed.