April 22, 2020 – Lacrosse Plan

Strength 

• Warmup (2 rounds)
• 15 situps
• 15 squats
• 15 flutter kicks
• 15 plank jacks
• 15 bicycle crunches
•  Workout – 7 rounds for time
• 21 Squats
• 15 burpees or pushups
• 12 mountain climbers

Conditioning -  Footwork / Ladder

• Dynamic Stretching
• Get ups 2 x 4 position
• 4 corner (10 one way, 10 other way) forward sprint, left cari’s, back, sidestep.  (10 yard box)
• Do 6 sets
• Triangle drills
• Three cones 10 yards apart in triangle.  From cone 1 to 2 shuffle to left, From 2 to 3 shuffle right shoulder leads.  From 3 to 1 backpedal.  Do 3 times in a row.  (4 sets)
• 5 x 40 yards – 20 second rest between
• 2 x Ladder drills or line drills or jump rope for 10 minutes

Stickwork

• 10 minutes of wall ball
• Men’s wall ball video
• Women’s wall ball video

• Then your choice of

 

• From 45 degrees to X (Back side in a 2-2-2 set)
• 10 with strong hand, 15 with weak hand for each
•  Fake Bull to duck under and finish
• From side go strong to GLE.  Studder step and step like doing a bull dodge (step with right foot if righty).  Then do a face dodge and go under and finish to cage
• Face to outside roll and finish
• From side go strong to GLE.  Studder step and do a face dodge with step (opposite foot).  Finish coming around to make it a roll and finish to the top of the GLE. 
• Add a rocker (hesitation move) or a roll back to the inside (lean like going up field and plant left foot and

         or 
 

• Uptop
• Do 10 with strong hand, 15 with weak hand for each
• 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

•  Dodging Tips: Inside Rolls (Know How To Spot Chances To Roll Your Defender) - Video

Quote
In sports and in business, there are three types of people. Those who make it happen, those who watch it happen, and those who wonder what happened.