Drills that can improve your lacrosse stick skills

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High-class stick skills help lacrosse teams win games.  The ability to catch and throw the ball accurately and even under defensive pressure can make or break victory.  The best way to develop stick skills is to undergo drills, examples of which are discussed below:

Wall Ball

This is probably the most accessible drill, as everything one would need to do this are the stick, a ball, and a wall.  This drill involves throwing the ball repeatedly on the wall and attempting to catch it as ricochets off the surface.  This can develop a player’s dexterity, especially his or her non-dominant hand skills.  Even the best players in the world still hit the wall on a regular basis.

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Lacrosse golf

A simple, yet enjoyable, way to improve throwing skills is to play lacrosse golf.  All a player would need is a lacrosse stick, ball, and a bucket.  The goal is to shoot the ball from various distances.  Players can do this on their own or make it a competition with teammates.

Waterfall Drill

The Waterfall Drill helps develop the players’ ability to make and catch short and long passes.  The drill starts with two players standing on the same end line, at least ten yards apart.  Both players would then run to the other end line while passing a ball back and forth.  Upon reaching the end line, the players would move further away from each other before running again to the first end line, and this time, making long cross-field passes.

Stephen Varanko III used to play lacrosse when he was in high school. He even served as captain of his school’s varsity team. Read more about the sports by visiting this website.

What Makes Gregg Popovich a Great Basketball Coach?

Over the last two decades, the San Antonio Spurs have cultivated a culture of winning, teamwork, and discipline. Many fans, players, and basketball pundits think of the Spurs as the epitome of team play, an enviable franchise that always manages to get into the playoffs. And most of the praise funnels toward one man: coach Gregg Popovich.

Popovich is deemed by many as a coach’s coach. He is feisty, indefatigable, and truly ingenious. He was able to establish a solid system that many NBA teams today try to emulate when making future-conscious decisions regarding player acquisition, trading, and even playing-time management.

The pairing of a healthy David Robinson and then future star Tim Duncan resulted in the team’s first championship in the Popovich era. That was in 1999; it would be the beginning of a remarkable and consecutive Spurs’ string of seasons in which the team finished with an above .500 record. It now stands at 20 and is, in itself, an NBA record that would be very difficult to tie much, less top. The Spurs have likewise won five championships since Popovich took the helm.

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A lot of people speculate that the last few years of Popovich’s coaching career is nearing. This isn’t helped by the imminent retirement of Manu Ginobili, the departure of Tony Parker, and, of course, the whole drama that brought Kawhi Leonard to Toronto. Popovich also had to contend with the recent death of his wife. Yes, he may decide to call it quits soon. And that’s understandable. But his coaching legacy is already etched in stone.

Stephen Varanko III is an honor student and avid athlete who previously served as the captain of Randolph Macon Academy’s varsity lacrosse, cross-country, and basketball teams. For more info on Stephen and his interests, follow this link.

Gold starts in the kitchen: A cross-country runner’s diet

When training for a cross country race, it’s not enough to beef up your training regimen. For your body to keep up with the intensity of your routine, it has to be fueled correctly. Having the right diet can provide you with the energy you need to go the distance. Here is a diet plan you should follow when training for a cross-country event. 

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Although not considered as a meal, drinking more water is key to preventing cramps and fatigue during training. One needs to stay hydrated because one can lose about four to eight pounds of water per hour. For every pound lost during training, drink 16 ounces of water. 

Iron-rich food helps the circulation of oxygen throughout the body, an essential nutrient when building up your endurance. Some iron-rich food includes meat, fish, leafy green vegetables, whole wheat bread, and beans. And unless your doctor recommends taking iron supplements, avoid doing so. 

Carbs is what gives runners energy. Thus many athletes carbo-load a day or two before the event. When training, runners get most of their energy from complex carbohydrates. An excellent source of carbohydrates includes whole grain spaghetti, potatoes, and whole grain bread. 

During training, protein is necessary for the repair and recovery of muscles. Keep in mind that while you get most of your energy from carbohydrates, you also burn protein when you run. Protein-rich food includes meat, tofu, eggs, and low-fat dairy products. 

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Stephen Varanko III has had an impressive list of academic, athletic, and leadership accomplishments since his high school years at the Randolph Macon Academy. He had also been the captain of the varsity lacrosse, cross-country, and basketball. For more articles on cross country running, visit this blog.

Gear Up: What To Wear For Cross-Country Running

In cross-country running, the terrains or environment can be unforgiving at times.  The right set of shoes and apparel is then essential to ensure that performance can be maximized, and injuries are prevented.

The following are what cross-country runners should pack inside their kit:

Cross-country shoes

Regular running shoes rarely provide the body the needed support, comfort, and grip in cross-country running.  Specialist cross-country shoes are better options because they are equipped with spikes, studs, or both.  The soles are also made of materials that allow better traction, which is more advantageous in wet conditions and shaped fittingly to protect the ball, heel, and toes of the feet.

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High-quality socks

Blisters are one of the biggest problems in cross-country running, which can be prevented by using high-quality socks.  Socks can also serve to comfort and warm up the feet in cases of wet running terrain.

Sweat-wicking fabric

Just like any other physically taxing sports or recreation, cross country causes a significant amount of sweat.  Wearing a material not designed to pull perspiration away from the skin and let it evaporate more quickly can cause discomfort and contribute additional weight when running.  The apparel cross-country runners should wear needs to have excellent breathability.

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Stephen Varanko III was an avid athlete during his high school years, serving as the captain of his school’s lacrosse team and was a member of the cross-country and basketball varsities. Even with his active participation in extracurricular activities, he still excelled academically. Visit this LinkedIn page for more information about Mr. Varanko.

Leadership 101: Great Leaders Are Made, Not Born

For decades, there have been discussions regarding the make of leader. Two schools of thought emerged from these talks, one saying that leaders are born, the other suggesting that they are made. Great leaders come from different walks of life, and they are not simply born with the ability to lead.

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It may seem that from the beginning of their lives, great leaders have already been leaders, such that everything they will be going through must be aligned to let them know they are onto something big. Warren G. Bennis, a prominent researcher in the field leadership, said that the most dangerous leadership myth is that leaders are born and that there is a genetic factor to leadership. He went on to state that “this myth asserts that people simply either have certain charismatic qualities or not. That’s nonsense; in fact, the opposite is true. Leaders are made, not born.” 

Leaders come in all shapes and sizes, and there are hardly any characteristics that predict leadership potential. Studies have found that individuals who are adjusted, ambitious, social, and curious are more likely to emerge as leaders, with IQ contributing less than 5 percent to the likelihood that a person would come out as a leader. 

Leadership is learned, just like any skill. Leaders are made through hard work, just like anything else. It does not come naturally, but one can become a leader through deliberate practice, followed by achieving excellence. Leaders are like experts, as they are developed through correct training, hard work, sacrifice, and regular self-assessment. 

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Stephen Varanko III has been involved in leadership activities since high school, having leadership positions in several athletic, extracurricular, and humanitarian organizations. For more posts like this, click here.

Making The Leap From High School To College Ball

Being a varsity basketball player in high school is often the launch pad for many pro athletes.  This is when they learn the fundamentals and develop the mental fortitude needed.  High school is where student-athletes are first tested.  If their academics are on point, and they impress the scouts, they make it to the next stage: college ball.

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College, however, is a different animal altogether.  The competition is tougher, and the pressure the athletes feel is much more stressful.  And when it comes to competition, it doesn’t just mean during games against other teams, it also means in the school itself.  Universities usually recruit more players than they need and cut the team before naming an official squad. 

And if that wasn’t enough, the academic requirements in college are much more difficult to complete, which means varsity players will have to spend double the time studying than they did back in high school. 

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It’s a great leap, but it can be done.  Here’s how.

For starters, varsity athletes have to set a schedule for themselves and stick to it like glue.  There should be no room for “extra-curricular activities” if they want to pass their subjects and be successful in college sports.  Their schedules should also take into account all the time they need to rest their bodies and their minds to avoid burnout and meltdown.

Once they’ve disciplined themselves by sticking to their schedule, everything else will follow.

Stephen Varanko III has an impressive list of academic, athletic, and leadership accomplishments from his high school years in Randolph Macon Academy. For more on Stephen, check out this site.

Why Engaging In Extracurricular Activities Is Important In a Student’s Development

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Schooling doesn’t just mean doing things inside the classroom and learning from teachers. A lot of parents and students themselves should understand that engaging in extracurricular activities on campus immensely helps in gaining a more holistic education. Below are some of the main benefits of these supplementary activities.

First, extracurricular activities like high-endurance sports strengthen the mind, teaching students the importance of patience and resilience when faced with difficulties. Rigorous readings and problem-solving are given in the academe, but adding sports offers physical benefits that balance one’s routines: sound mind, sound body—and vice versa.

These activities help build professional skills that a classroom alone cannot always offer. For example, a debate club will enhance students’ public speaking skills, while a leadership-oriented club will help students learn management and delegation.

Extracurricular activities widen a student’s social circle, allowing them to spend time with others of similar interests, outside the given confines of classroom sections. From organizations and clubs to sports teams, students will look forward to going to school more if they have a variety of groups and friends.

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Lastly, extracurricular work actually teaches students better time management skills. They become more conscious of planning and scheduling, of the importance of focus and dedication instead of procrastinating during long downtimes between classes.

Stephen Varanko III actively participated in many extracurricular activities at Randolph Macon Academy, serving as president of the student government and the honor council. He has handled various leadership positions since. For more insights on learning, visit this webpage.