April 20, 2020 – Lacrosse Plan

Strength 

• Warmup (8 minutes of an increasing ladder – so 1 of each, 2 of each, 3 of each, etc )
• Burpees
• Jumping Jacks
• Flutter Kicks
• Air Squats
• Workout
• 50 Pushups (hand release) or 50 shoulder tap pushups.
• 50 Bicycle Crunches
• 50 Jumping Jacks
• 50 Flutter Kicks
• 50 Squats or Kettlebell swings
• 50 Situps

Conditioning -  Footwork / Ladder

• Dynamic Stretching (See brlax.net under blog for details)
• 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)
• 2 x 40 yards of each position 30 seconds off btw each sprint 
• 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 (Video of Wall Ball Routine)
• Then your choice of

• From X - do 10 with strong hand, 15 with weak hand for each
• COD, COD, Question mark
• Split, COD, Inside Roll
• Split, COD, Rocker

        or 

• Uptop - Do 10 with strong hand, 15 with weak hand for each
• Perrinos
• take ball in stick and extend arms back. Take 1 step with front foot, turn your hips and shoot.
• Split to a roll
• Hitch and go from feed (or GB if you are alone)

Video Work

• Men’s – Maryland's "Positionless" Offense - Video

Quote
“Luck? Sure. But only after long practice and only with the ability to think under pressure.”