March 31, 2020 – Lacrosse Plan

Strength

• Warmup: 9 minutes 
• 10 shoulder circles 
• 10 high knees 
• 15 Jumping jacks 
• 20 situps, any style 
• 15 squats 

• Workout – 5 sets

• 30 Squat or Thrusters – Use appropriate weight
• 30 Sit Ups  
• 30 Pushups
• 30 Lunges (Backward or Forward)
• 30 Jumping Jacks
• 1 minute rest

Conditioning / Footwork

• Dynamic Stretching (See brlax.net under blog for details)
• 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 3 x 20 yards
• Place 2 cones 20 yards apart.  On start complete the #of sprints between them listed below. 
• 15 x in 75 seconds
• 2 minute rest
• 12 x in 65 seconds
• 90 second rest
• 9 x in 45 seconds
• 60 second rest
•  6 x in 35 seconds

Stickwork

• 10 minutes of wall ball
• Men’s wall ball – NEW VIDEO (Kevin Crowley Wall Ball)
• Women’s wall ball – NEW VIDEO (Taylor Cummings Wall Ball)

• Then your choice of one of the following videos – watch it and then do the drills in it.

• Do 15 with strong hand, 20 with weak hand for each drill in the videos.  If they have a pass use a GB if you don’t have a partner. 

• Midfield  
• The "Alley Dodge - Curl - Shoot" Drill for Lacrosse! - Video 
• If you are doing this alone just do the alley dodge then curl around a cone, pick up a GB and shoot.
• Split to Roll Dodge - Video 

• Attack 
• Split, C.O.D, C.O.D. to Question MarK - Video   
• Split, C.O.D to Inside Roll  - Video 

Video Work

• Men’s - Connor Kelly's Vision & Playing Off Ball In Space -  video

• Women’s - Leveraging Face Guards In a Motion Offense: Video

Quote
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”