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  • Wall Ball 

    Every day - 30 minutes

    Key points:

    1.  Work Left and Right Hand equally

    2.  Keep your feet moving

    3.  Find spot on the wall and hit it every time

    4.  Challenge yourself - counts reps in a minute

    5.  Work all basics - catch L, catch R, catch offside, catch switch, throw backside, throw around the back, make up stick tricks.  Just PLAY!

     
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  • To be done on your own...

    if you have questions, ask.  Do not do these workouts if you are unsure.

     

    Aerobic Conditioning - 2019

    Begin with a Dynamic Warm up - Similar to our pre-game, pre-practice - 10 to 15 yards

    Skipping, walking knee to chest, walking lunges with rotation, side lunges, open the gate/close the gate, walk on toes, walk on heels, high knees, butt kicks, backward jog, 1/2 speed sprint, full sprint

    Always end with Cool down and stretch

    Workout 1.  35 miinute Run @ 65-85% of Max HR - (Max HR is 204 for 16 year old).  Keep Track of distance run in 35 minutes.  Cool down by walking or light jogging, then stretch.  

    Workout 2.  1 mile timed run.  Get a base line.  Do not lie to yourself or others.  Keep track.

    Workout 3.  1600 m tempo run (80-90% intensity) - 100m, 200m, 300m, 200m, 300m, 200m, 200n, 100m; Rest 15 seconds after each 100m, 30 seconds after each 200m, and 45 seconds after each 300m.

    Workout 4.  45 minute run @ 65-80% Max HR.  Keep track of distance.

    Workout 5.  1.5 mile timed run.  Keep track.

    Workout 6.  2000 meter Temp run (80-90% intensity) - 100, 200, 300, 200, 200, 300, 200, 100, 200, 100, 100; Rest 15 seconds after each 100m, 30 seconds after each 200m, and 45 seconds after each 300m.

     

    Speed Work/Agilities/Intervals - 2019

    Begin with a Dynamic Warm up - Similar to our pre-game, pre-practice - 10 to 15 yards

    Skipping, walking knee to chest, walking lunges with rotation, side lunges, open the gate/close the gate, walk on toes, walk on heels, high knees, butt kicks, backward jog, 1/2 speed sprint, full sprint

    Always end with Cool down and stretch

     

    Workout 1. 

    Falling Sprints - 50 yards x10 (30 seconds rest between) - Start on your tip toes and fall forward into a sprint as you accelerate.

    Shuffle 10 yards facing left, turn and sprint 30 yards x5 then face right x5 (Rest 30 seconds between sprints)

    Backpedal 10 yards, turn and sprint 30 yards x8 (Rest 30 seconds between)

    Shuttle sprints x 2  - Goal line to 5yd line then back, 10, 15, 20, 25 - Time should be under 1 minute.  Rest 1:30 between shuttles

    Workout 2.

    Short shuttles x3 - Goal line to 5, 10, 15 (Time under 30 seconds); Rest 1 minute between

    Sprints:  50 yards x6 with 30 sec rest between; 30 yards x8 with 20 seconds rest between; 15 yards x10 with 10 seconds rest between

    Short Shuttles x3 - Goal line to 5, 10, 15 

     

    Workout 3. 

    100 yard ladder  - Sprint 100 yards, jog back, Sprint 90 yards, jog back, Sprint 80 yards, job back...etc  Rest 3 minutes

    300 yard shuttle - Sprint 25 yards x12 - keep time - should be under 1:30 - continuous running.  Increase by 1 25 yard sprint each time you do this workout but keep the same time - under 1:30.

    Workout 4.

    Manchester practice.  12x200s  Sprint 100 yards under 25 seconds, jog back in 35 seconds.  REPEAT 12xs  Maintain your pace.

     

    Workout 5.  Track intervals.  Run 1 mile x3 reps.  Sprint the straight-aways, jog the turns for 4 laps.  Rest 1 minute.  Repeat.  Keep track of time.  It should decrease over time.

     

    Workout 6.  Jog/squat.  Run for 30 minutes.  On the minute, every minute, do 5 air squats, then run again.  Intensity should be 50-65% - you should be able to talk to your running partner.

     

    Bike workouts

    Cross training is important.  Your school has bikes.  Use them.

    Workout 1.  Warm up

    4 miles in 12 minutes, Level 8-10 on bike, then cool down at 60-70 RPM for 3 miutes.  2 miles in 6 minutes Level 6-8, Cool down at 60-70 RPM.  1 mile in 3 minutes.  5 minutes cool down pedal.

    Workout 2.  Warm up

    30 minute interval - :30 second sprint, 1:30 medium pace for all 30 minutes.  Cool down 5 minute pedal

     

    BODY WEIGHT STRENGTHENING

    Upper Body Circuit - 3 sets, Max reps until fatigue; rest 1 minute between exercises

    pull ups/chin ups

    Bench dips

    Push ups - knees, elevated or full

    Side arm raises - 5-15 pound dumbells

    Wrist flex - 5 pound plates 

     

    Lower Body Circuit - 3x10 reps

    Workout 1. 

    Squat

    Lunge

    squat jump

    lateral cone jumps

    Workout 2.

    Lateral lunges

    Single leg step ups on bench, each side

    Wall sit - 45 seconds

     

    Core Strengthening - 3x10 reps

    Workout 1.  

    Supine toes to bar/bench (toes/heels do not touch floor)

    Heels to heaven

    Bicycles

    Hollow holds, 30 seconds

    Workout 2. 

    Flutter kicks

    Plank hold - 45 seconds

    Russian twists - 10# plate

    sit ups with 10#plate - touch overhead to toes

    ************************************************************************************
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  • Man U - Test of Endurance 

    aka "The Manchester"

    YouTube of Manchester Test of Endurance

     

    Manchester United Fitness Test 

    • Length of run is 100 yds. 
    • RUN SPRINT TIME/ RECOVERY TIME: 


            1-10: 25 sec / 35 sec  
            11: 24 sec / 36 sec  
            12: 23 sec / 37 sec  
            13: 22 sec / 38 sec 
            14: 21 sec / 39 sec 
            15: 20 sec / 40 sec 
            16: 19 sec / 41 sec 
            17: 18 sec / 42 sec 
            18: 17 sec / 43 sec 
            19: 16 sec / 44 sec 
            20: 15 sec / 45 sec 
    The RECOVERY TIME is a slow run back to the original starting line. 
    There are 40 total sprints. Once you complete the 20 sprints do the list again in reverse (from sprint 20 - sprint 1.)
     
    **** Your level is the last SPRINT TIME that you managed 
    (for example---you failed to make the 22 second sprint so you are at Level 
    12) 
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  • 1/25/18

     

     

    "Alone we can do so little, together we can do so much." Helen Keller
       
    WATCH THIS VIDEO about Wall Ball Technique - http://www.playsportstv.com/girls-lacrosse/girls-lacrosse-basics_wall-ball-technique  
      Warm-up
    WALL BALL jump rope - 5 minutes
    Starting the 21 Day Wall Ball Challenge... we will do ONE WEEK Over the Rivers - 1 minute each: lay down your stick. 1) jump forward and back 2)jump left to right
    Go here: http://www.onestoplacrosse.com/lacrosse-wall-ball-drills/ 3)fast feet Left leading (step Left then right forward, left then right back) 4) fast feet, right leading REPEAT ALL 4 3x
    Watch the videos and follow the drills for each day starting with Video 1 Main set
       
    10-30 minutes EVERY DAY 40 seconds mountain climbers
    Email me your favorite drill from this week. 20 seconds recovery
    I know these are for Boys lacrosse but we can benefit from them... a lot! 40 seconds burpees
      20 seconds recovery
    Again... Watch the videos then do the drills EVERY DAY 40 seconds jumping lunges
      20 seconds recovery
    Email me what you think makes the best wall ball routine! REPEAT ENTIRE SET 5 times - Total time: 15 minutes
       
      Cool Down:
      Stretch
    Comments (-1)

  • "If you are not willing to risk the usual you will have to settle for the ordinary." -- Jim Rohn
    Greatness takes effort. Step outside your comfort zone.
       
      Warm-up
    WALL BALL Jump Rope 5 minutes - singles or 'running'
    2 hands: catch & cradle, 30 times / right and left (toes facing the wall) Dynamic Stretch - like last year - 5 minutes
    - 2 hands: catch & cradle, 30 times / right and left (feet sideways to the wall)  
    - 2 hands: catch, NO cradle, 30 times / right and left (toes facing the wall) Main set
    - 2 hands: catch, NO cradle (Drag & Snap), 30 times / right and left (feet sideways to the wall) 100 yard run/sprint, 10 push-ups, 1 minute rest
    - 2 hands: quick stick, 30 times / right and left (toes facing the wall) 100 yard run/sprint, 10 walking lunges, 1 minute rest
    - 2 hands: quick stick, 30 times / right and left (feet sideways to the wall) 100 yard run/sprint, 10 pull-ups, 1 minute rest
    - 2 hands: Catch, face dodge, 30 times / right and left (toes facing the wall) 100 yard run/sprint, 10 burpees, 1 minute rest
    - 2 hands: Catch, throw, switch hands (balls not in your stick), 30 times (toes facing the wall) 100 yard run/sprint, 10 squats, 1 minute rest
    - 2 hands: Split dodge - throw right, catch right, split dodge throw left, catch left, 30 times each hand (toes facing the wall) 100 yard run/sprint, 30 seconds hollow hold, fully recover
       
       
    Watch here: https://youtu.be/-0Jz9vH_ntg Cool Down:
      Stretch
    Comments (-1)

  • 1/11/18

    “One way to get the most out of life is to look upon it as an adventure.” -- William Feather
    Your workout is not an obligation, it is an opportunity.
       
      Warm-up
    WALL BALL Walking lunges - 20 feet
    20 Right hand - throw high, catch high Jumping jacks - 50
    20 left hand - throw high, catch high 10 - Inch Worms - Stand tall, touch toes, walk hands out to a push up/plank position, hold, walk feet into your hands and repeat
    20 throw right, catch left Run/cycle/row/jump rope 5 minutes
    20 throw left, catch right  
    20 throw right, catch right hand on top by left ear (left side of your body) Main set
    20 throw left, catch left hand on top by right ear (right side of your body) 30 seconds mountain climbers
      30 seconds recovery
    Repeat 30 seconds burpees
    Total time on the wall - 15 minutes 30 seconds recovery
      30 seconds jumping lunges
      30 seconds recovery
      REPEAT ENTIRE SET 5 times - Total time: 15 minutes
       
      Cool Down:
      Stretch
    Comments (-1)

  • 1/8/18

    DON’T FEAR CHANGE
    It’s scary to realize how easy it is to change your behaviors. You simply must let go of who your were, to become who you will be.
       
    Warm-up WALL BALL
    Jump rope 10 minutes 20 Right hand - throw high, catch high
    Run 10 minutes 20 left hand - throw high, catch high
    10 burpees 20 throw right, catch left
    Main set 20 throw left, catch right
    Run 200 yards, 10-30 burpees, recover 2 minutes 20 throw right, catch right hand on top by left ear (left side of your body)
    10-30 burpees, run 200 yards, recover 2 minutes 20 throw left, catch left hand on top by right ear (right side of your body)
       
    REPEAT 8 times Repeat
      Total time on the wall - 30 minutes
    Cool Down:  
       
    Easy jog, Stretch  
    Comments (-1)