Speed and Stamina

[BookWorm]

I want to get fast!

This is my last of high school lacrosse and I hope to be among the fastest on the team. As of right now, I'm among the slowest (3 or 4 people away from being the slowest runner on the team) but I have 3 months to build my speed and stamina. Conditioning starts tomorrow after school and we have a list of workouts to do (which I won't know until tomorrow). What should I add to these workouts so that I can start improving my stamina and speed?

 

[switch]

lacross is similar to soccer i take it right?

look mate . in sports like lacross, football,soccer,volleyball etc...
what really matters is "skill". you need to develop your playing skills.speed and stamina dont really matter for a highschooler.
so if you wanna be better ,improve your sport specific skills (passing,tackles etc) (reference : supertraining )

however since you said that you are slow and wanna get faqster on your feet ill recommend a few exercises.

calf raises : the old school calf raise with a barbell. stronger calves improve your explosiveness which you need to tackle an incoming player etc...
bigger calves DO NOT increase your drag so dont worry about it and tell ur coach to stfu.

plyometrics. explosiveness and speed. use a few plyo boxes and do a few routines you can get off the internet. just stay away from any book that has an endorsement by "the national strength and conditioning association" that **** sucks.lol

squats : there was a fvcking study that i think i read in a book by zatsiorsky, in the study powerlifters bested olympic sprinters in the first 10 seconds of a 400 m sprint due to the fact that powerlifters have more explosive short burst power.

for conditioning try tabata method sprints or maybe sled dragging.
i suggest the tabata method.google it.

 

[WC2]

Plyometrics and stretching. You'd be surprised how much faster you'll get by increasing your range of motion.