Before attempting the work outs below make sure to stretch and warm up to avoid injury. If you can’t do the minimum standard don’t get discouraged, do your best and you will see improvement.
Note from Coach:
As everyone knows by now lacrosse is a running based sport. I have had
a number of requests about "Best Stretches" for running. I have
assembled the attached content for your review. The Running Stretches
are applicable to everyone. If you are experiencing any Hip or Lower
leg pain you might want to check out those documents too.
I think everyone would agree that our conditioning has payed off as
shown in our team performance at A&M. Stretching is extremely important
given all the hardwork everyone is putting in at practice, I hope the
material is helpful.
Conditioning Workout
1. Endurance: run 1 mile every other day and work up to running 2 miles every other day.
Standards
1 Mile
Minimum Goal 10 minutes
1 Mile Challenge Goal8 minutes
2 MilesMinimum Goal 20 minutes
2 MilesChallenge Goal15:36 minutes / seconds
2. Speed: Every other day do 10 sprints. Day 1 run a distance of 40 yards, Day 2 run distance of 60 yards, and Day 3 run a distance of 100 yards.
Standards
40 / 60 / 100Minimum GoalAs fast as possible
3. Upper body strength: Do as many push ups that you can in 2 minutes.
Standards
Push ups Minimum Goal in 2 minutes13 reps
Push ups Challenge Goal in 2 minutes42 reps
4. Core strength: Do as many sit ups that you can in 2 minutes.
Standards
Sit ups Minimum Goal in 2 minutes47 reps
Sit ups Challenge Goal in 2 minutes78 reps
Stick Skills Workout (Wall Ball 25 X 25)
Everyday spend 15 minutes with your stick passing and catching against a wall or with a friend.
1. 25 passes and catches off the wall with your dominate hand.
2. 25 passes and catches off a wall with your non-dominate hand.
3. Variation quick-stick the passes and catch the ball over your shoulder. Increase the speed, force, and distance of your passes.
Standards
25 Passes & Catches either hand.Minimum GoalMake 25 good passes and 25 good catches don’t drop the ball.
