March 20, 2020 – Lacrosse Plan

Its a beautiful day outside, get to it.!!!

Strength

20 minutes as many reps as possible

• 50 Mountain Climbers (R and L = 1 rep)
• 10 Dips (chair, stairs, or bench okay)
• 30 Flutter kicks (R and L = 1 rep)

 Burpees

@ 5 Minutes do stop your reps and do 5 Burpees

@ 10 Minutes do stop your reps and do 10 Burpees

@ 15 Minutes do stop your reps and do 15 Burpees

Send us your number of rounds and additional reps (e.g. 6 rounds and 10 reps)!!

Conditioning / Footwork

• Dynamic Stretching
• 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
• Backward Sprints and Skips (4 x 20 yards)
• 240 yards shuttles
• Put 2 cones 40 yards apart. 
• Run down and back 3 x
• You have 45-50 sec to complete
• Rest for 2 minutes btw sets
• Do 4 sets

• Situps (4 sets of 25)

Stickwork

• 10 minutes of wall ball
• Men’s wall ball video
• Women’s wall ball video

 Then your choice of

• From 45 degrees to X (Back side in a 2-2-2 set)
• 10 with strong hand, 15 with weak hand for each
• Fake Bull to duck under and finish
• From side go strong to GLE.  Studder step and step like doing a bull dodge (step with right foot if righty).  Then do a face dodge and go under and finish to cage
• Face to outside roll and finish
• From side go strong to GLE.  Studder step and do a face dodge with step (opposite foot).  Finish coming around to make it a roll and finish to the top of the GLE. 
• Add a rocker (hesitation move) for the third dodge

         or 

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

•  Hitch and Go
• Use hips shoulders and eyes to sell the move
• Keep stick back to protect from defender
•  Load the front leg
• Gain ground and first step should be with the top side foot
• Hitch and Split
• Use hips and shoulders to sell the move
• Shoulder belly button shoulder exchange to the outside hand
• Flip your hips down field and step through with the original topside foot
• Hitch and Roll
• Use hips and shoulders to sell the move
• If defender is attacking the topside hip, drop step and pivot to the outside
• Punch hand to the sideline to protect from the defensemen, make the exchange protected
• Take shot going down the alley

Video Work

• Men - Penn State Offense – 3 High Pairs - 3 High Pairs  
• Women - USC Offense Breakdown - Women's Offense Breakdown
  

Quote
“Set your goals high, and don't stop till you get there.”