March 19, 2020 – Lacrosse Plan

Strength 

Warmup (2 rounds)

• 10 situps
• 10 air squats
• 10 flutter kicks
• 10 bicycle crunches

Workout

• Competing ladders of Air Squats and Pushups
•  4, 8, 12, 16, 20, 24, 28, 32 of squats
• 16, 14, 12, 10, 8, 6, 4, 2 of pushups
• Alternate the air squats and pushups. 
• So 4 Squats and 16 pushups, 8 Squats and 14 pushups, 12 squats and 12 pushups, etc.

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

Conditioning / Footwork (Ladder) - hard day

• Dynamic Stretching
• Get Ups (all 3 positions crab, situps, pushups)  – 2 x 40 yards
• 180’s - 2 x 40 back start, 2 x 40 front start
• Sprint one direction at midpoint rotate 180 and finish other way
• 10 yard single leg hops (2x each leg)
• 6 sets of 20 yards to and back (run 20 yards touch line run 20 yards back for 1 set)

• Ladder drills (2x each) or line agility drills (2x each)  or jump rope (1x routine)
• All these drills are on our website at www.brlax.net under Blog

• Burpees (2 sets of 10)
• Situps (2 sets of 20 or plank for 1 minute)
• Mountain climbers(2 sets of 30 seconds)

Stickwork

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

Then your choice of

• From X 10 with strong hand, 15 with weak hand for each

o    COD, COD, Question mark

o    Split, COD, Inside Roll

o    Split, COD, Rocker

         or 

• Uptop
• Do 10 with strong hand, 15 with weak hand for each

o    Perrinos

§  take ball in stick and extend arms back. Take 1 step with front foot, turn your hips and shoot.

o    Split to a roll

o    Hitch and go from feed (or GB if you are alone)

Video Work

One Clip / One Drill: Episode 3 with Coach Will Corrigan Assist Off Cordinator at Harvard – Early Offense: Win the Sub Period

Quote
“It's not whether you get knocked down; it's whether you get up.”