Tuesday, May 26 - Conditioning

Please see our website under Covid for any of these exercises if you don’t know them. 

·         Dynamic Stretching

• Starts (5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance) 

• High Knee to Striders (4 x 40 switch at 20 yards) – striders are just long steps

• Backward sprints 3 x 20 yards – 20 second rest between 

• 6 x 40 yards – 20 second rest between

• 1 x Ladder drills or line drills or jump rope for 5 minutes

• 17s - (Post your best time in to the google doc - That is the best time for 1 set of 17)
• Set up
• Set out 2 cones 15 yards apart. 

• Completing
• On go you sprint from 1 cone to the other 17x
• You must touch a foot or hand past the cones for the rep to count. 

• HS players take a 2 minute rest between sets. 
• MS players take a 2:15 minute rest between sets. 
• Youth players take a 2:30 minute rest between sets. 

• HS players complete 4 sets of this. 
• MS and Youth players complete 3 sets.

• Goal
• HS players  - Under 1 minute
• MS players -  Under 1 minute 15 seconds
• Youth players -  Under 1 minute 30 seconds

Please complete the wall ball drills to finish for the day.
Burning River Wall Ball

• HS players  - 25 of each
• MS players -  20 of each
• Youth players -  15 of each

• 2 handed - Catch Right, 1 Cradle, Throw Right
• 2 handed - Catch Left, 1 Cradle, Throw Left
• 1 handed - Catch Right, 1 Cradle, Throw Right
• 1 handed - Catch Left, 1 Cradle, Throw Left
• 2 handed - Catch Right, NO Cradle, Throw Right
• 2 handed - Catch Left, NO Cradle, Throw Left
• 2 handed - Catch and Switch - Throw right, catch right, split dodge to left hand, throw left, catch left and split back to right hand
• 2 handed - Catch and Roll - Throw right, catch right, roll to your to left hand, throw left, catch left and roll back to right hand
• 2 handed - Twister / back handed – Throw right, catch backhanded.  Throw backhanded, catch right
• 2 handed - Twister / back handed – Throw left, catch backhanded.  Throw backhanded, catch left.
• If you want to push it do a set of throw behind the back and catch forward.
• High school players – you should be able to do most of these drills while walking or jogging down the wall.

May 11-17 Lacrosse Plan - Weekly Strength Plans

Day 1

• Warmup (8 Minutes of)
• 10 secs of Samson Stretch
• 10 Good Mornings
• 10 Butt Kickers (R&L = 1)
• 10 High Knees (R&L = 1)
• 10 Lunge
• 10 Situps
• 10 KB Swings

• Workout - 10 minutes as many reps as possible
• 10 Lunges (L=1, R=2)
• 10 Situps
• 10 Pushups
• 10 Flutter Kicks

Day 2

• Warmup (8 Minutes of)
• 15 jumping jacks
• 12 bicycle crunches
• 9 KB swings
• 6 air squats
• 3 Pushups

• Workout – 15 minutes as many reps as possible
• 24 KB Swings (use whatever weight you have)
• 200 meter run or 1 minute of jump rope
• 18 air squats
• 200 meter run
• 12 hand release pushups or pullups

Day 3

• Warmup (8 Minutes of)
• 10 secs of Samson Stretch
• 10 flutter kicks
• 10 squats
• 5 pushups or pullups

• Workout – 4 rounds for time
• 20 Thrusters
• 20 burpees
• 20 flutter kicks (R&L = 1)
• 20 box jumps
• 20 situps

Day 4

• Warmup  (3 sets of 10)
• jumping jacks
• bicycle crunches
• plank jacks
• flutter kicks
• squats 

•  Workout – 4 rounds for time
• 30 burpees
• 10 Lunges
• 20 burpees
• 10 Lunges
• 200 meter run or 1 minute of jump rope.

May 11-17 Lacrosse Plan - Weekly Conditioning Plans

Day 1 – Footwork Day

• 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

Day 2 - Conditioning Day

• 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.

Day 3 – Footwork Day

• Dynamic Stretching
• Ankle hop
• Keeping your feet together and remaining in one place hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land.
• Split squat
• Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.       
• Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
• Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
• Switch feet in the air so that the back foot lands forward and vice versa.
• Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
• 90-180-270-360 single foot, double foot.
• Rockets 4 x 40 yards – each step faster
• 2 x Ladder drills or line drills or jump rope for 10 minutes

Day 4 - Conditioning Day

• Dynamic Stretching
• 10 yard single leg hops (2x each leg)
• High knees to striders (20 yards to 20 yards switch at cone or on whistle)
• Mountain climbers(2 sets of 60 seconds)
• Backward Sprints and Skips (4 x 40 yards)
• Superman (4 x 40 yards)
• 180’s - 2 x 40 back start, 2 x 40 front start
• Sprint one direction at midpoint rotate 180 and finish other way
• Sprints 4 x 100 yards
• 300 yard shuttle (6 x 50 yards)