OFF SEASON WALL WORKOUT
What you will need:
1. A stick, you should have two, work with both since you nevre know when your #1 stick will break or be illegal!
2. A wall with NO windows. A racquetball court is perfect.
3. Music: it will make the work pass faster and give you rhythm.
What you will do:
1. 50 right hand throws and catches.
2. 50 left hand throws and catches.
3. 50 right hand quicksticks (no cradle).
4. 50 left hand quicksticks (no cradle).
5. 50 throw right catch left.
6. 50 throw left catch right.
7. 50 ground balls (find a patch of grass). Keep two hands on the stick, run, bend, scoop ball, and cradle.
** Try to do this workout two times a week. You can do it alone or with a partner, there is NO excuse for not doing
it!!! **
RUNNING WORKOUT
1. Lake run 1.3 miles
ALWAYS GO IN PAIRS
2. 2-4-2 Sprint 2-100 yds NO
REST
Jog 4-100 yds NO REST
Sprint 2-100 yds NO REST
3. 20/20 Sprint 20 yds then jog back.
Repeat 20 times
Time how long it takes
Week 1: 3 days of lakes
Week 6: 1 day of 2 lakes
2 days of 2-4-2
Week 2: 2 days of lakes
Week 7: 1 day of 2 lakes
1 day of 2-4-2 1
day of 2-4-2
1 day of 20/20
Week 3: 1 day of lake Week
8: 2 days of 2 lakes
1 day of 2-4-2
1 day of 20/20
1 day of 20/20
Week 4: 1 day of lake Week
9: 1 day of 3 lakes
1 day of 2-4-2
2 days of 2-4-2
1 day of 20/20
Week 5: 1 day of lake Week
10: 1 day of 3 lakes
2 days of 20/20
1 day of 2-4-2
1 day of 20/20
Ten Steps To Being A Great Lacrosse Player
1. Learn to catch, throw, and shoot RIGHT AND LEFT HANDED. Goalies need to be the best stickhandlers.
2. The more time you play with your stick perpendicular to the group instead of parallel to the ground, the better
player you will be.
3. Move the ball; the less time the ball is in your stick, the better player you are.
4. Move the ball of the ground (when you pick up a ground ball pass it immediately)- by the way of explanation,
the team that scores the most transition goals usually wins the game.
5. Move without the ball- an explanation of this rule is: don't watch your pretty pass! Let the defender
do that while you move, when she does then back door your girl as she watches that pretty pass.
6. Move to the ball- this means: a) move to the ball when you are open on the back side (standing
waving your stick only draws defenders). b) move when the defender is not watching you (you get the advantage
on her), and c) move to any ball that you are receiving.
7. Look at the spot behind the goalie when you shoot- it is likely that she will move and if you look at the goalie,
you will hit her so make sure you look beyond her.
8. Shoot with a quick release (because a slow release lets the goalie see the ball and set up for your shot).
9. Play D like a boxer boxes (on your toes, moving, countering, resetting, recountering, attacking...not just one
check and lunge).
10. You don't have to take the ball away to be a good defender- play good position, stay in the offensive
player's face and you can be a big time defender.
REMEMBER WHAT YOU DON'T DO THIS SUMMER WILL COME BACK TO HAUNT YOU DURING THE FALL. YOU WILL ONLY BE HURTING
YOURSELF. THE BETTER SHAPE WE ARE IN, THE LESS WE HAVE TO CONDITION DURING THE SEASON. NOT BEING ABLE TO CATCH
AND THROW WITH BOTH HANDS WILL NOT BE EXCUSED!!!!!!!!!!
# 1 GOAL IS TO WIN! EVERYTHING WE DO
IS TO REACH THAT GOAL!!!!!!!!!
