March 18, 2020 – Lacrosse Plan

Strength 

Fast and Furious 8 minute workout

• 10 Agility Burpees
• 10 four count Flutter Kicks
• Repeat for 8 minutes (count total rounds plus extra reps)

Agility Burpees are burpees with 3 lateral jumps between them - Like you are jumping over a 12” hurdle or box. So:

• Rep 1
• lateral right jump (single leg jump)
• lateral left jump (single leg jump)
• lateral right jump (single leg jump)
• Full burpee with jump at top.
  
• Rep 2
• lateral left jump (single leg jump)
• lateral right jump (single leg jump)
• lateral left jump (single leg jump)
• Full burpee with jump at top.

 Send us your time and we will post them below!!

Conditioning / Footwork (Ladder) - hard day 

• Dynamic Stretching (See brlax.net under blog for details) 
• Starts (5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance)
• High Knee to Striders (4 x 40 switch at 20 yards) – striders are just long steps
• Place 2 cones 20 yards apart.  On start complete the #of sprints between them listed below.   
• 15 x in 75 seconds 
• 2 minute rest 
• 12 x in 65 seconds 
• 90 second rest 
• 9 x in 45 seconds 
• 60 second rest 
• 6 x in 35 seconds

• Backward sprints 3 x 20 yards
• Pushups (4 sets of 10)
• Crunches (4 sets of 20 or plank for 1 minute)

Stickwork

• 10 minutes of wall ball (Video of Wall Ball Routine)

 Then your choice of

• From 45 degrees to X (Back side in a 2-2-2 set)
• Do 10 with strong hand, 15 with weak hand for each
• Note - chop feet at X.  not up top
• Stutter with face dodge to bull  (bottom foot in middle of body)
• Use a wrist fake (1/2 cradle) and shoot
• Stutter to Bull to face and go under
•  Drive off hip to cage
• Stutter to fake like going under to spin back up top

          or 

• Uptop
• Do 10 with strong hand, 15 with weak hand for each
• Contact drills
• Right hand alley dodge to engage defender on bull – step back 2 steps – shoot
• Right hand alley dodge to engage defender on bull – step back 2 steps – split and go over top
• Right hand alley dodge to engage defender on bull – step back 2 steps – split to a roll and down the alley

Video Work

• One Clip / One Drill: Episode 1 with Coach Bryne (Harvard) - Defense and Slides

Quote
" If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."