Overview: The goal of this program is to provide you with a series of workouts that will prepare you for a successful season. The program combines strength and conditioning to help you get in shape so we can start day one on lacrosse. This is the minimum recommended plan. There is no harm in doing more. Click for some video drills.
* Jumping Rope
The jump rope progression starts with sets of one minute and progresses to five minutes.
Concentrate on simple footwork and build to more difficult footwork drills.
Suggested progression of footwork:
Two Feet Jump > Side to Side Jump > Forward & Aft Jump > Alternate Feet (single leg) > High Knee > Heel Kicks > Double Jumps
Allow for ample rest after completing jump rope progression.
* Tempo Run
Start at an easy pace for the first quarter of the run.
Run at a “race pace” for the middle half of the run.
Back off to a medium pace for the last quarter of the run.
*Four Corner Drill
Setup four cones five yards apart.
Start at the bottom left cone and sprint to the first cone.
Plant your foot by the cone and shuffle to the right cone.
Pedal backwards to the cone, then finish by shuffling to the left cone.
Repeating that series twice around will constitute one repetition.
Make sure to do the drill in both directions and allow for 30 seconds rest between each repetition.
^Sprint >Carioca vBackpedal <Carioca
^Sprint >Sprint vSprint <Sprint
Place two cones ten yards apart and shuffle from cone to cone as fast as possible for 30 seconds or one minute.
Each time you reach a cone you get one point. Attempt for as many points as possible within the time frame.
Allow 30 seconds rest in between sets.
Take six cones and place them ten yards apart.
Starting at the first cone, sprint to the second cone and back to the first, then immediately sprint to the third and back.
The drill is complete when you have sprinted to all of the cones.
Allow 1:30 minutes rest in between sets.
All out sprint for the designated distance.
Suggested rest between repetitions:
40 & 60 yards (20 seconds), 80 yards (30 seconds), 100 yards (45 seconds)
Strength Training Circuit:
*15 repetitions per set
*Choose a weight where you can complete 15 reps.
*If you feel you can do more than 15 reps add more wt. next time.
*You will complete 3 sets
*1 circuit = 1 exercise set from each muscle group
Chest: Bench Press, Incline Press, Decline Press, Fly Machine
Shoulders: Shoulder Press, Upright Row, Lateral Raises
Back: Front Pull-down, Row Machine
Biceps: EZ-Bar Curls, Dumbbell Curls
Triceps: Pushdowns, Skull Crushers, Kickbacks
Quadriceps: Front Squat, Back Squat, Leg Extensions, Lunges, Leg Press
Hamstrings: Leg Curls, Mule Kicks
Calves: Single and Double Leg Calf Raises
In-Season Workout Programs:
Workout 1 is more stamina based.
Workout 2 is more strength based.
KEYS TO SUCCESS
1. Workout must be done with a partner
2. Feeder must change directions and feed on the move
3. Cutter must change speed and direction
4. Cutter must give feeder a target
5. Shoot over the top – do not drop head of stick below waist
6. Shooter must take 5 right and 5 left handed shots in each shooting drill
7. High and bounce shots must be equally mixed by shooter
1. CUTTING HIGH TO LOW
A. Shooter steps into shot anywhere on the field, but at least 10-12 yds away from goal
B. This drill is to increase shooting speed
C. Concentrate on arm extension and rolling wrists