March 25, 2020 – Lacrosse Plan

Strength

• Warmup – 3 sets of 10 each
• Situp
• Air Squat
• Flutter kicks (L & R = 1)
• Plank jack (Plank and hop your feet in then out
• Bicycle Crunch

• Workout - 3 rounds for time of
• 50 forward lunge
• 50 Air Squat
• 25 Jumping Jacks
• 15 Pushups  or  pullups

• You must complete the correct number of each exercise before going to the next one.

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

Conditioning / Footwork

• Dynamic Streching
• Ankle hop 2 x 30 second
• Keeping your feet together and remaining in one place hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land.
• Split squat 2 x 30 seconds
• Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.  
• Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
• Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
• Switch feet in the air so that the back foot lands forward and vice versa.
• Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
• Tuck Jumps (Knees to chest) 5 singles, then 5 in a row
• Heel kicks (Foot to butt) 5 singles, then 5 in a row
• 90-180-270-360 single foot, double foot.
• On go jump and turn 90 degrees land and return to start, then 180 degrees, etc
• Count your strides 4 x 40 (improve each time)
• Work on extending your strides to cover more ground.
• 2 x Ladder drills or line drills or jump rope for 10 minutes

Stickwork

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

Then your choice of

• From X 10 with strong hand, 15 with weak hand for each
• COD, COD, Question mark
• Split, COD, Inside Roll
• Split, COD, Rocker

 or 

• Uptop
• Do 10 with strong hand, 15 with weak hand for each
• Perrino
• take ball in stick and extend arms back. Take 1 step with front foot, turn your hips and shoot.
• Split to a roll
• Hitch and go from feed (or GB if you are alone)

Video Work

• Men’s – SU Offense  – Video
  
• Women’s – How to build a Fast Break Offense, and how to defend it: Video

Quote
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”