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I have a lot of experience doing various exercises in the gym. Last year my friend wanted to start hitting the gym with me and I agreed. It was hard to teach him the correct form since all of these motor mechanics were encoded in my procedural memory. It was hard for me teach him each exercise step by step. I would often just load on light weight to demonstrate the exercise. I would then watch my friend workout and give him advice on what to change. When I am actually doing each exercise, I do not think about doing the exercise, I am just counting the number of repititions

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Going for a one rep maxout (lifting 1 rep of as heavy weight as possible) while working-out can be beneficial to knowing where you stand and how much stronger you've gotten over time. If done incorrectly, maxing out with heavy weight can be very dangerous. Using a spotter and having correct form makes maxing out on squats a lot safer.

Before going for a max-out, I would use mental practice as a preparation strategy to get ready and boost my confidence. I would think of the steps of a squat:
Feet shoulder-width apart
Rest the bar on your upper back/shoulders
Grip the bar a few inches wider than feet
Head up/ look forward
Squat until legs are parallel to the floor
Push knees out while exploding up

I would use this cognitive mental practice as well as imagery to visualize myself squating with good form to prepare for a one rep max.

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The summer before my junior year of highschool, My bestfriend and I decided to run a 5k (3.1 miles) after all of our workouts. We probably did this for about 2 months and probably ran around 50 miles that summer. Since we ran together often, my friend convinced me to run cross country in the fall our junior year.

Our first week of running cross country, we only ran around 2-4 miles a day for practice. We slowly increased the milage and after about a month we were running 6-8 miles a day. In the fall, we had lacrosse. I realized that a lot of the footwork drills were much easier and I was able to run around a lot faster and longer during lacrosse practice.

Positive Transfer definitely occurred from running and cross country to playing lacrosse. This is likely because of the Identical Elements Theory. Running and running with a lacrosse stick have a lot of similar components. The movement patterns of running and jogging with tennis shoes and running in cleats and holding a stick are basically identical.

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I started playing lacrosse my freshman year in highschool due to a recommendation of a close friend. It became one of my favorite sports to play. I started to play the position of "middie," so I played on both attack and defense and ran across the field a lot.

After learning basic stick skills like how to catch and pass the ball, we were taught how to shoot. Shooting the ball was basically the same as passing (if you were doing it right). Shooting the ball involved holding the stick at the bottom with both of your hands, raising the bottom of the stick toward your shoulder, and then following through to point your stick in the direction you wanted to shoot.

A lot of us shot sidearm (just a faster way to shoot the ball) instead of shooting overhand, which allowed the ball to be slung from the pocket of the stick much faster but it was a lot more inconsistent. Usually, players that shot sidearm shot the ball far away from the goal, while I was able to hit the crossbar consistently because I shot overhand. The coaches were constantly yelling at players for shooting like that because they wanted us to be more consistent.

I feel like most of my teammates only shot sidearm because it looked cooler and they've seen pros do it.