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Monday, April 27, 2020
April 27-31 Lacrosse Plan - Weekly Video Work
April 27-31 Lacrosse Plan - Weekly Strength Plans
Day 1
- Warmup (8 Minutes of)
- 15 butt kickers
- 15 jumping jacks
- 10 pushups
- 10 air squats
- Workout – 8 minutes – as many reps as possible (AMRAP)
- 10 thrusters
- 10 backwards dips
- 10 burpees
- 10 box jumps or step ups
- 20 situps
Day 2
- Warmup (8 Minutes of)
- 10 good mornings
- 10 flutter kicks (L&R = 1)
- 10 planks with left and right shoulder taps
- Workout – 5 rounds for time – 15 minute cap
- 15 KB Swings
- 10 situps
- 15 thrusters
- 20 flutter kicks (L&R = 1)
Day 3
- Warmup (8 Minutes of)
- 10 good mornings
- 20 single under jump rope or jumping jacks
- 10 Lunges (L&R = 1)
- 5 pushups or pullups
- Workout – 16 minutes – as many reps as possible (AMRAP)
- 10 Lunges (L&R = 1)
- 10 pushups
- 10 burpees
- 10 backwards dips
- 20 bicycle crunches
Day 4
- Warmup (3 rounds off)
- 10 situps
- 10 squats
- 10 flutter kicks
- 10 plank jacks
- 10 bicycle crunches
- Competing ladders of Air Squats and Pushups
- 4, 8, 12, 16, 20, 24, 28, 32 of squats
- 16, 14, 12, 10, 8, 6, 4, 2 of pushups
- Alternate the air squats and pushups.
- So 4 Squats and 16 pushups, 8 Squats and 14 pushups, 12 squats and 12 pushups, etc.
April 27-31 Lacrosse Plan - Weekly Conditioning Plans
Day 1 –
Footwork Day
- Dynamic Stretching
- Mountain climbers(2 sets of 30 seconds)
- Get Ups (3 pos. crab, situps, pushups) – 2 x 40 yards
- 180’s - 2 x 40 back start, 2 x 40 front start
- Sprint one direction at midpoint rotate 180 and finish other way
- 10 yard single leg hops (2x each leg)
- 6 sets of 20 yards to and back (run 20 yards touch line run 20 yards back for 1 set)
- Ladder drills (2x each) or line agility drills (2x each) or jump rope (1x routine)
- All these drills are on our website at www.brlax.net under Blog
Day 2 - Conditioning
- 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 3 sets
Day 3 –
Footwork Day
- Dynamic Stretching
- Ankle hop 2 x 30 seconds
- 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
Day 4 - Conditioning Day
- Dynamic Stretching
- Ins and outs (Drill description; mark a course 40 yds long and divide into equal 10 yd segments.) use houses if you don’t have a field.
- Each "In" is an acceleration push that is followed by an "out," which is relaxing (while running fast), taking some sips of air, and coasting off the previous acceleration push.
- IN = With a standing start, stride to the first mark. When the athlete hits the 10 yd mark, with maximum acceleration, exert maximum force and speed while holding the breath through the first "in phase".
- OUT = After the "in," slightly coast (relax while running fast) and breathe while maintaining speed through "out" section. Once the athlete hits the next mark (acceleration POINT), this is followed by another "in" acceleration push.
- 180s (4 x 40) – run 20 yards turn and finish backward.
- 10 x 40 yards
- 300 yard shuttle
- Set up 2 cones 50 apart (50 steps, 3 or 4 houses, etc)
- Run from 1st cone to the 2 cone and back 3 times in 1:05 (high school boys – adjust for your age)
- Rest for 2 minutes
- Repeat 3x (run 300 yards, rest, run 300 yards, rest, run 300 yards, done)
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