9/18/2022
From Lacrosse Plan Drills
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| Time |
Drill
|
| 5 Min |
Active Stretching
- Goal, Swax Lax, Bucket Balls, Cones
|
| 7 min |
16 Min Speed Workout
- 10 five second drills, with 55 seconds of rest, do each drill on the minute
https://www.youtube.com/watch?v=M2eGvElkBQU&t=300s
- Fast March - Pickup knees with hands opposite, be snappy, stomp the ground
- A-Skip - Do for 5-10 seconds, big in front, knee high, snappy skip
- High Knees - Big in front, short snappy steps, Fast high knees
- Box Jumps - pretend to jump over boxes, bounce off the ground and jump high, hands in the back and bounce (5 boxes)
- Bounding - Look like a runner, 45 degree angle, jump off each foot, but get high and far and try to glide through the air, drive the knee high
- Pogo Jumps - straight up and down - bounce off the ground arms go up high
- Prime times (short) - quick movement straight legs, 12 inch steps, super frequent,
- Prime times (big) - straight legs, get the foot out as far out as possible, maintain tallness, go as fast as you can go
- Bent Knee Prime Times - Bent knees, get the foot out as far as possible
- 10 yard split and rip - Start with weight on front foot, left foot and left hand high, eyes down
Sprints
- 4 min rest in between
- 20 Yard sprint
- 40 Yard Dash
|
| 10 Min |
|
| 10 Min |
|
| 10 Min |
|
| 10 Min |
|
| 10 Min |
|
| 10 Min |
|
| 30 Min |
|
