March 30, 2020 – Lacrosse Plan

Strength

• Warmup: 8 minutes 
• 20 Jumping jacks
• 10 situps, any style 
• 5 squats 
• 1 burpee


• Workout - 12 rounds, for time  
• 12 KB Goblet squat clean use 45/30 kettlebell if you have it (scale to your ability) 
• If you need a video of this exercise go to here and start at 4:30 - Video 
•  6 Burpee over KB (or the weight you are using) 
• do a burpee, jump over the weight, do a burpee.

Conditioning – Footwork Day       

• Dynamic Stretching
• Starts (10 x 10 yards) (Hand Clap, 3 pt, 4 pt stance)
• Backward sprints (4 x 40 yards)
• 10 x 40 yards
• 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 one of the following videos – watch it and then do the drills in it. 

• Midfield - Medley Shooting Drill | Project 9 Lacrosse - Video 
• Attack - Drill with Mark Millon | Project 9 Lacrosse - Video

• Do 10 with strong hand, 15 with weak hand for each drill in the videos.  If they have a pass to you use a GB if you don’t have a partner.

Video Work 

• Men’s - Breaking Down My Midfield Passing | GAME IQ Ep. 1 - video  
• Women’s - 8-Meter Shooting Tips with Kayla Treanor - Video

Quote  
“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”