April 13, 2020 – Lacrosse Plan

Strength 

• Warmup (2 rounds)
• 10 situps
• 10 air squats
• 10 flutter kicks
• 10 bicycle crunches
• Workout – The 300 – Time to beat is 12:00 minutes
• Do in order and complete all reps before you move to the next exercise
• 60 Pushups
• 60 Situps
• 60 Air squats
• 60 invert rows or inverted dips
• 60 box jumps

Conditioning -  Footwork / Ladder

• Dynamic Stretching
• Striders (longer striders than normal) – 4 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
• Get Ups (all 3 positions crab, situps, pushups)  – 4 x 40 yards
• Sprints 4 x 100 yards
• Sprints 6 x 40 yards
• 2 x Ladder drills or line drills or jump rope for 10 minutes

Stickwork

• Wall Ball - New Video Of Wall Ball Routine 

 Or

• Behind - chop feet at X.  Use a wrist fake (1/2 cradle) and shoot
• Split to COD to hesitator (head fake and shoulder turn)  to turn the corner (Bucket)
• Split to COD to hesitator to Z dodge (quarterback drop) and back side feed.
• Split to COD to Finalizers to stuff

Or

• Uptop
• Hitch and Go
• Use hips shoulders and eyes to sell the move
• Keep stick back to protect from defender
• Load the front leg
• Gain ground and first step should be with the top side foot
• Hitch and Split
• Use hips and shoulders to sell the move
• Shoulder belly button shoulder exchange to the outside hand
• Flip your hips down field and step through with the original topside foot
• Hitch and Roll
• Use hips and shoulders to sell the move
• If defender is attacking the topside hip, drop step and pivot to the outside
• Punch hand to the sideline to protect from the defensemen, make the exchange protected
• Take shot going down the alley

Video Work

• Men’s - Duke's Pairs/Weave Offense Part 1, Attacking the Cage From Out Top - video

Quote
“Excellence is not a singular act but a habit. You are what you do repeatedly.”