Morning Everyone -

Hope you’re all staying warm this week. We’re getting ready for our BIC Women’s Committed event down in Delaware, and it’s one of those weekends we circle on the calendar every year.

The energy is always different when you’re surrounded by players who are fully committed to their next chapter. It ends up being as fun for us as it is for them.

In between planning for that, we’ve been recording a handful of new podcast episodes. Today’s note comes from Yale Women’s Lacrosse Head Coach Erica Bamford, and we found ourselves going down a rabbit hole on extra work. Extra work is a foundational pillar we believe ever great athlete and team prioritizes.

Every coach has stories of athletes who get in early or stay late. What matters is whether the work they’re doing is actually helping them grow. Coach Bamford framed it in a way that just made everything click: before you worry about more reps, you have to understand what those reps are for.

Let’s get into it. Happy Friday ☕️,
Matt & Deemer

Check out our rosters for our BIC Women’s Committed event this weekend in Wilmington, DE! Our Men’s Committed event still has spots open. If you are a committed 2026 or 2027 looking to learn, train and compete with the best in your class, learn more below.

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This past week, we had Yale Women’s Lacrosse Head Coach Erica Bamford as our guest on our podcast. One topic that really hit home was extra work. What is the expectation for players outside of practice, and how do you communicate that? Coach Bamford’s answer starts in the right place: internal drive.

Step 1: Identify Your Goals

First you must identify what your goals are.

What are you working toward? If the goal is not clear, or if it is someone else’s goal, consistency will become challenging.

Once your “why” is solidified, you must then be targeted with your effort. Which skill, if improved, would have the greatest impact on your performance?

Extra work isn’t about doing “more” for the sake of it, it’s about doing what matters for your development.

If you are a great shooter but are struggling to generate quality looks, don’t just take 100 shots. Work on your dodging. Watch film and study how elite players create separation and get to great spots before they catch the ball.

If you are constantly getting pushed around on the field, commit to the weight room, and back it up with nutrition and sleep. Strength does not come from just lifting alone.

A good rule: reflect first, then train. Take a minute to assess your game. Ask a coach what skill will move the needle most right now. Once you’ve narrowed your focus, your coach can help you build a plan to develop it.

Step 2: Commit to a Routine

The last piece of the equation is time: how often are you doing extra work, and how long is each session?

A shorter, intentional session will beat a longer, less-focused one every time. Consistency and focus matter. Extra work does need to be intimidating, it should be supplementing what you are already doing with what you need. If you already have practice and regular workouts, it might just look like a 20-30 minute routine of stickwork, jump rope and footwork.

The point is that you are intentionally working on the things that will move the needle in your game. Show up with a plan before you step on the field, then go execute it.

Champions Do Extra

The concept of extra work is one that nearly every great athlete and team understands well. The thing is, they don’t consider extra work a bonus — it’s the standard.

This reminds me of a great passage from the book Legacy, by James Kerr:

This book about the New Zealand All Blacks dedicates a whole chapter to sacrifice and the motto they use is “champions do extra”. It’s an identity.

A great way to separate yourself is by doing the extra work. Identify what you need to work on, develop a routine and commit to it. You will be amazed by the results.

Coach Class and Coach Dunn

Our Best In Class women’s committed event is primed to be our best yet! Since 2022, we’ve had players like Kate Levy (UNC), Alyssa Chung (Navy) and Olivia Ripple (Denver) attend our Committed event and then go on to become standout players at the next level.

There’s no doubt the next generation of college lacrosse stars will be in attendance this weekend in Wilmington, DE.

In the Class of 2026, there are 13 five ⭐ recruits and 7 four ⭐ recruits while the Class of 2027 boasts 14 five ⭐ recruits and 11 four ⭐ recruits.

Let’s take a look at some of the top returners that attended our BIC Committed event in 2024.

“From the first whistle, Insley was set to make a statement. She certainly did, scoring a boat load of goals. Even in key moments where the game was on the line, she proved she wanted the ball in those important stages. Her shifty footwork draws slides easily, and she displayed a high IQ when deciding what to do with the ball when the defense sent help.” - Inside Lacrosse

“Schwing is a steady defensive player that rarely gets beat 1v1. She also displayed impressive speed getting the ball upfield in transition, sparking some offense for her team, and is always contesting groundballs and capitalizing on broken plays.” - Inside Lacrosse

“Always a threat with the ball in her stick. Powell has a stellar IQ, explosive and well-timed cuts that give the feeder ample amount of time to get her the ball. She thrives in defensive chaos and fast-pace play, which particularly showed in intense back and forth games.” - Inside Lacrosse

Check out our @fclbestinclass Instagram page for the best highlights and coverage of BIC Women’s Committed this weekend in Wilmington, DE!

We are pumped to announce the addition of Notre Dame sophomore attacker Luke Miller and Florida redshirt sophomore attacker Frannie Hahn as FCL Athletes! Stay tuned for drills, tips and advice from the pair throughout the year. We will be announcing more in weeks to come.

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