Lacrosse Pre-Season Workout
Run 1 mile plus at least 5 x's per week. Each mile under 9 min.
40 yd. dash 5 + every other day (sprints) increase 1 per week
60 yd dash 5+ every other day (sprints) increase 1 per week
50 + crunches daily. When you can do 50 increase.
25 50 push ups daily.
Throw against the wall for 30 min. every other day, or throw with a partner for 1 hour every other day.
Wall Ball Workout
Do 30 of these each side, each hand,
at 3 yds. from the wall:
1. Strong side
2. Strong side with exaggerated face dodge
3. Strong side/quick cradle
4. Throw strong/catch weak
5. Throw strong/weak side catch/weak throw back to strong side
6. Face dodge/flick pass to strong
7. Switch hands (100 reps)
8. Strong catch/face dodge/switch/throw (no cradling)
9. Behind the back
10. Around the world
11. Quicksticks (100 reps)
12. Quickstick challenge ... where ever ball goes, quickstick from there ... challenge yourself.
13. Lob throw/1 hand reach with bottom hand.
