April 3, 2020 – Lacrosse Plan

Strength / conditioning

• Dynamic Stretching
• 5 and 10 yard agilities
• This drill is a full speed backward drill in a 5 or 10 yard area. Defenders will place toes on the line in a good stance & body position (chin over toes). On command, defenders will backpedal 5 or 10 yards, plant foot and sprint forward to the line, then backpedal and plant foot again and sprint past the line.
• Do 3x at 5 yards and 3x at 10 yards
• Jail Break
• 20 burpees
• 120 meter run - 40 seconds with run and rest (can be 120 continuous run or 40 yard down, back, back)
• 18 burpees
• 120 meter run - 40 seconds with run and rest
• 16 burpees
• 120 meter run - 40 seconds with run and rest
• 14 burpees
• 120 meter run - 40 seconds with run and rest
• 12 burpees
• 120 meter run - 40 seconds with run and rest
• 10 burpees
• 120 meter run - 40 seconds with run and rest
• 8 burpees
• 120 meter run - 40 seconds with run and rest
•  6 burpees
• 120 meter run - 40 seconds with run and rest
•  4 burpees
• 120 meter run - 40 seconds with run and rest
• 2 burpees
• 120 meter run - 40 seconds with run and rest

Stickwork

• 10 minutes of wall ball
•  Men’s wall ball – VIDEO (Kevin Crowley Wall Ball)
• Women’s wall ball – VIDEO (Taylor Cummings Wall Ball)

Video Work

• Men’s - Jacksonville Umbrella Wing Dodge Breakdown - Video

• Women’s -STX Women's Lacrosse - The ABCDs of defense with Becky Clipp - Video

Quote
“If you don’t have confidence, you’ll always find a way not to win.”