April 15, 2020 – Lacrosse Plan

Strength 

• Warmup (8 minutes)
• 10 good mornings
• 10 air squats
• 10 torso twists
• 10 burpees
• Workout – 18 minutes of
• 10 Lunges ( L&R = 1)
• 10 Pushups or Pullups
• 10 Lunges ( L&R = 1)
• 10 Burpees
• 40 Sitps or Flutter kicks (L & R = 1) or Bicycle Crunches

Conditioning -  Footwork / Ladder

• Dynamic Stretching
• Starts (10 x 10 yards) (Hand Clap, 3 pt, 4 pt stance)
• 180s (run ½ way turn 180 finish distance) 4 x 40 yards
• Backward sprints (4 x 40 yards)
• 10 x 40 yards
• 2 x Ladder drills or line drills or jump rope for 10 minutes

Stickwork (for dodges 10 or 15 each strong hand and 15 or 20 each week hand)

• Wall Ball - New Video Of Wall Ball Routine

       or

• (X) – get to the net (turn the corner) – chop feet at X.  not up top
• Split, COD, Inside Roll
• Split, COD, COD, ?
• Split, Split, Rocker

      Or

• Uptop – See Video
• Split dodge to shot
• Split dodge to split dodge
• Split to Roll
• Split to contact with a step back and split

Video Work – All Videos Are Now On Our Website at https://www.brlax.net/videos/

• Men’s - Hopkins slides against a Maryland 1-4-1 wing dodge - Video

Quote
“There are no shortcuts—everything is reps, reps, reps.”