April 16, 2020 – Lacrosse Plan

Strength 

• Warmup (8 minutes of an increasing ladder – so 1 of each, 2 of each, 3 of each, etc )
• Good Mornings
• Situps
• Air Squats
• Broad Jumps
• Workout – 150 Burpees for time  (you can substitute pushups, pull ups or something else)
• After every 15 burpees you must to 10 situps
• Every 5 minutes you must stop and do a 200 meter run (5, 10 and 15 minutes)

Conditioning -  Footwork / Ladder

• Dynamic Stretching
• Mountain Climbers 3 x 30 seconds
• 10 x 10 yards starts
• Walking lunge (2 x 40 yards)
• Backward sprints 4 x 40 yards
• 10 x 40 yards – 20 seconds of rest btw.
• Repeats to the 40 yards  (5 and back, then 5 and back, 10 and back.  then 5 and back, 10 and back and 15 and back.
• 2 sets with 3 minute rest in between

Stickwork

• Wall Ball - New Video Of Wall Ball Routine

       Or
 

• Behind – Low Angle Shooting Drills
• Watch the video and do the drills. Video

       Or

• Uptop
• Watch the video and do the drills. Video
• Add 20 Split to shot for both weak and strong hand.

Video Work

• Men’s - Duke scores against Syracuse zone defense - Video

Quote
“You can either stick to your goals, or you can just go through the motions and rest on your status. But it’s all about work.”