April 7, 2020 – Lacrosse Plan

Strength 

• Warmup (8 minutes of climb the ladder – so 1 rep of each, 2 reps of each, 3 reps of each, etc)
• Burpee
• Situp
• Squat
• 10 Jumping Jacks at end of each round
  
  
• Workout – 5 rounds for time
• 400 meter run or 1,000 meter bike ride or 200 single under jump ropes.
• 21 Kettlebell swings or Thruster
• 12 pushups

Conditioning / Footwork (Sprints)

• Dynamic Stretching (See brlax.net under blog for details)
• Get ups 2 x 4 position
• Ins and outs (Drill description; mark a course 40 yds long and divide into equal 10 yd segments.)
• Each "In" is an acceleration push that is followed by an "out," which is relaxing (while running fast), taking some sips of air, and coasting off the previous acceleration push.
• IN = With a standing start, stride to the first mark. When the athlete hits the 10 yd mark, with maximum acceleration, exert maximum force and speed while holding the breath through the first "in phase".
• OUT = After the "in," slightly coast (relax while running fast) and breathe while maintaining speed through "out" section. Once the athlete hits the next mark (acceleration POINT), this is followed by another "in" acceleration push.
• 3 x 100 yards – 40 second rest between
• 6 x 40 yards – 20 second rest between
• 17s (3 sets)
• Set out 2 cones 15 yards apart. 
• On go you sprint from 1 cone to the other 17x
• The goal is less than  1 minute
• Take a 2 minute rest
• Do 3 sets of this.

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 Up Top or Behind The Cage drills 
• Do 10/15 Strong Hand and 15/20 Weak Hand Of Each

• Behind The Cage
• From 45 degree – get to the net (turn the corner) – chop feet at X.  not up top
• Bull – stutter with face dodge to bull  (bottom foot in middle of body)
• Face – fake bull dodge (step), to face and duck under
• Inside Roll – Drive upfield and Inside Roll

• or 
• Uptop
• Quarter back warm ups - Video (Rabil)
• 2 knees down
• 1 knee
• 2 step drop back

Video Work  - Notre Dame Recruiting Series

• Episode 1: Introduction - Video

• Episode 2: Notre Dame's Recruiting Process - Video

• Episode 3: What Recruits Should Focus On - Video

• Episode 4: Timing of Recruiting - Video

• Episode 5: When a Recruit Should Start the Process - Video

• Episode 6: Parent's Role in Recruiting - Video

Quote
“The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.”