April 2, 2020 – Lacrosse Plan

Strength

• Warmup: 3 rounds 
• 30 Jumping Jacks 
•  20 Squats
• 10 Burpees
  

• Workout 
• 1,000 step ups – use box or step 
• Every 100 steps stop and do 30 jumping jacks or 30 situps

Conditioning / Footwork

• 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

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.

•  Do 20 with strong hand, 25 with weak hand for each drill
• Midfield  
•  How to shoot harder (We call this the Perrino Drill) - Video 
• Attack 
• How to be a Quicker Dodger | Zig Zag Lacrosse Drill with coach Kerwick - Video 

Video Work

• Men’s - Cornell's Defense Shuts Down Yale - video
  
• Women’s - High Pressure Team Defense: Video

Quote
“Most talented players don’t always succeed. Some don’t even make the team. It’s more what’s inside.”