Strength
- Warmup: 2 rounds of 15 reps
- Situps
- Squats
- Flutter Kicks
- Bicycles Crunches
- Jumping jacks
- Workout – As Many Reps As Possible (AMRAP) – 11 minutes
- 30 Kettle Bell Swings or 30 weighted Squats
- 30 Sit Ups or 30 Plank Jacks
- To do a plank jack get in the plank position. Jump your feet out and back like a sideways jumping jack. That is 1. Video
Conditioning
/ Footwork
- Dynamic Stretching
- Ins and outs (Drill description; mark a course 40 yds long and divide into equal 10 yd segments.)
- 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.
- Sprints
- 6 x 40 yards
- 30 seconds off btw each sprint
- 6 x 20 yards
- 15 seconds off btw each sprint
- 2 x Ladder drills or line drills or jump rope for 10 minutes
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
- How to fake a shot in lacrosse – Video (Gary Gait)20 strong hand fakes
- 25 weak hand fakes
- 20 strong hand fakes
- Pick 2 drills and do 10 with strong hand and 15 with weak hand.
Video Work
- Women’s - How to Play Off-Ball Defense | Women's Lacrosse - Video
- Men’s - Syracuse fast break created by a Duke substitution mistake - Video
Quote
“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”
“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”
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