March 24, 2020 – Lacrosse Plan

Strength 

• Warmup (2 rounds)
• 10 situps
• 10 air squats
• 10 flutter kicks
• 10 bicycle crunches

• Work out - 4 rounds of:
• 5 movements for 1 minute each with 1 minute of rest at the end of the 5 movements
• Count the reps for each round.  Try to match the 1^st round's # with rounds 2-4.
• Jumping Squats  - 1 minute
• Bear Crawls – 1 minute (hands and foot on floor while moving forward then backward over 15-20 feet.
• Broad Jump – 1 minute
• Hand Release  Push Ups – 1 minutes
• Bicycle Crunches - 1 minute
• 1 minute of rest
• Repeat for 4 rounds

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

Conditioning / Footwork

• Dynamic Stretching
• 5 and 10 yard agilities
• This drill is a full speed backward drill in a 5 or 10 yard area. Defenders will place toes on the line in a good stance & body position (chin over toes). On command, defenders will backpedal 5 or 10 yards, plant foot and sprint forward to the line, then backpedal and plant foot again and sprint past the line.
• Do 3x at 5 yards and 3x at 10 yards
• Coaching Points - Stress chin over the toes, vigorous arm movement, leverage foot and head up as they sprint forward
• Backwards skips and sprints – 40 yards  (2x each)
• Middies
• Set three (3) cones out that are at 0, 15 yards, 30 yards (older players can move these to 20 & 40)
• Set 1
• Starting at the 1^st cone run to the second cone (15 yards) and back 4x in 30 secs.
• 30 seconds of rest
• Repeat for 3 sets in total (run, rest, run, rest, run, rest)
• Take 3 minutes of rest
• Set 2
• Starting at the 1^st cone run to the third cone (30 yards) and back 2x in 30 secs.
• 30 seconds of rest
• Repeat for 3 sets in total (run, rest, run, rest, run, rest)
• Take 3 minutes of rest
• Set 3
• Starting at the 1^st cone run to the 2^nd cone 2x. Then to the third cone and back 1x in 30 secs.
• In that order 1^st to 2^nd, 1^st to 2^nd and 1^st to 3^rd
• 30 seconds of rest
• Repeat for 3 sets in total (run, rest, run, rest, run, rest)
• Done

Stickwork

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

·         Then your choice of

• From X
• Split to COD to 'Turn The Corner'
• 15 with strong hand, 20 with weak hand
• Split to COD to 'Inside Roll'
• 15 with strong hand, 20 with weak hand

or 

• Uptop
• QB dropbacks  (10 with each hand)
• 1 knee down
• dropback and step forward
• Split to Split or Split to Roll
• 50 shots (20 with strong hand, 30 with weak hand)

Video Work 

• Men’s - Duke pick and roll 2 man game from X - Video
  
• Women’s – Limestone 2-2-3 Motion Offense - Video   

Quote
“I always felt that my greatest asset was not my physical ability, it was my mental ability.