April 6, 2020 – Lacrosse Plan

Strength 

Warmup (8 minutes of)

• 20 Butt Kickers
• 20 situps
• 10 air squats
• 10 lunges (L & R are each 1)
• 5 pushups

Workout - 4 Rounds

• 30 Forward or Backward Lunges (Right 1, Left 2)
• 100 Mountain Climbers (Right / Left = 1)
• 30 Flutter Kicks (Right / Left = 1)
• 1 minute rest
  

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 – Kevin Crowley Wall Ball
• Women’s wall ball – Taylor Cummings Wall Ball

• Then your choice of
• From X 10 with strong hand, 15 with weak hand for each
• COD, COD, Question mark
• Split, COD, Inside Roll
• Split, COD, Rocker

• Uptop - Do 10 with strong hand, 15 with weak hand for each
• Perrinos -  Video
• Split to a roll
• Hitch and go from feed (or GB if you are alone)

Video Work

• Women’s - Stack Lacrosse Offense: Video
• Men’s - Connor Fields Sticks Game Winner For Albany Over Maryland - Video

Quote
“Adversity cause some men to break; others to break records.”