Vernon Hills High School Boys LacrosseOFFSEASON Guide

2019-2020

The attached plan is a reference guide for off-season training and conditioning to be in peak performance at the start of the 2020 Lacrosse season. You can combine stickwork and S&C into the same days to take time off each week but it is important to complete stickwork even during rest periods to maintain muscle memory. This guide begins in December and ends in February leading into tryouts. You will also find “healthy eating tips” from the President’s Council on Fitness, Sports and Nutrition on the next page, incorporating these tips into your diet over the course of several weeks can

produce significant results. This is a reference guide that should be used in conjunction with your own plan or agenda, should you have questions please reach out to teammates for assistance. “Hard work pays off- hard work beats talent any day, but if you're talented and work hard, it's hard to be

beat." Robert Griffin III

Eight Healthy Eating Goals Small changes can make a big difference to your healthTry incorporating at least six of the eight goals below into your diet.

Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely

you are to get the vitamins, minerals, and fiber your body needs to be healthy.Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look

for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less

saturated fat.Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group.

Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned

foods labeled "low sodium," "reduced sodium," or "no salt added."Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major

source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat

smaller amounts of seafood, too.Cut back on solid fats: Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with

butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

ExpectationsVarsity hopefuls: Follow the workout plan enclosed. If you are in season for another Sport, follow the plan on your non - practice days BUT make sure you do ALL the stickskills workouts . You should be able to easily complete the stick workout in 20 minutes or less. Better yet, get some of your fall/winter sport

teammates to do the workout with you!!!JV hopefuls: Follow the plan with some initial modifications as you build fitness/skill. If you are in season for another Sport, follow the plan on your non -

practice days BUT make sure you do ALL the stickskills workouts (you can shorten the stick skills to what you can accomplish in 20 -30 minutes…you should see quick improvement and hope to be able to complete the workout in 20 minutes by season start . Get some of your Fall/Winter sport

teammates to do the workout with you!USE A TRAINING/SUPPORT BUDDY TO WORK WITH WHEN YOU CAN AS YOU WILL PUSH AND SUPPORT EACH OTHER IN YOUR GOALS. Be

honest and hold yourself and your training buddy accountable to yourself and your teammates!

3 THINGS TO JUGGLE1 - FITNESS + TRAINING :: preparing body, mind + spirit

2 - GRADES:: exercising your mind3 - RELATIONSHIPS :: building your team

FITNESS + TRAINING

There are 4 components of your game that ONLY YOU can develop. We will hold you accountable to each of these: 1 - SKILL: Practice so that this is not an obstacle to us teaching you the big part of the game.

2 - FITNESS: Preparing your body so that you can make adjustments + endure vigorous workouts. 3 - ATTITUDE: Making sure you are here for the right reasons; that you play from the inside-out.

4 - COMMUNICATiON: Expressing yourself - on the field + off.

GRADESYour academic progress is your number one job. Planning and scheduling your workload for the successful completion of homework and study is a key

part of developing the life skills and knowledge you will need to be successful on and off the field.

RELATIONSHIPSIn the spirit of finding out who you are so you can determine what you want, we encourage you to begin building your "TEAM" or network of people that

will help you through this process and your life ongoing. Who are the people in your life that have your genuine interest at heart? Your parents, your teachers, coaches + any other mentors start this list. And, as you grow older and your world gets bigger + bigger, you will carefully add trusted +

interested people to your "TEAM".

FOCUSYou improve because of you, not because your teammates are good.

As an individual, your job is to improve YOU.As a teammate, your job is to play together for the good of the team and HELP YOUR TEAMMATES PLAY BETTER.

TRAINING PACKET ESSENTIALS BASIC TIP: Each week has similar elements, so based on your schedule, you can mix + match those workouts and the days within the week to best suit you.

FOUR MUST DO's1 - WATER: Keep yourself hydrated.2 - STRETCH: Before + after every workout.3 - TRAIN IN REALISTIC CONDITIONS: It will build your full-body capacity. 4 - WEAR APPROPRIATE CLOTHING: Seriously.

WEEKLY INGREDIENTSSTICK WORK: Use your stick + ball at least 3x per week (even on rest weeks), incorporate stick skills into speedwork.STRETCHING: Warm Up and Post workout stretchingSPEEDWORK: Running for certain intervals near, at or faster than your max. pace to prepare big muscles + build power.PLYOMETRICS: Working on maximum force in short intervalsCORE TRAINING: Power, Strength and Stabilization, creating a solid base allowing you to stay upright and strand strong on your feet. STRENGTH TRAINING: Resistance training to induce muscle contraction, building strength, anaerobic endurance and bone density. CONDITIONING: Aerobic and Flexibility exercises to strengthen and improve your body and performance.REST: Take the day OFF. Don't think/do/speak/dream lax. Or, try not to!

INJURED? If you have a pre-existing injury, make sure you clear ANY training program with your Doctor. Also, if you have nagging injuries exacerbated by running, you can substitute biking for SPRINTS + TRACK WORKOUT (go faster during intervals, sprints +/or the amount of time determined). It's not ideal because you have to work 10x harder to get the same affect, but it will keep you going.

STICKWORKStickwork is a critical piece of your game. "Rusty" should never apply to you as an event approaches.

This is the basic function in lacrosse, catching and throwing. Like baseball and basketball catching and throwing is the basis for everything else and needs constant attention and practice.

How do you keep your skills sharp? By PRACTICING, the right way.STICKWORK TIPS WHEN PRACTICING

1 - you should practice stick in "triple threat" position - stick resting on dominant shoulder + perpendicular to your body 2 - your TOP hand should be in the middle of the stick, BOTTOM hand at bottom

3 - your fingertips should be loose4 - stick should remain between your shoulders

HOW TO GAUGE YOUR IMPROVEMENT1 - the time the ball is in your stick while you are doing a move or in between catch + throw is minimal.

2 - the time the ball is in the air to your partner OR in the air to/from the wall is less and less.Wall Work

The wall helps to improve your stickwork the most because you set your own speed. Think of it as a workout… WALL TIP: NO SIDEARM PRACTICE on the wall; ALL overhand

YOUR STICKWORK MOTTOS1 - faster in my hands

2 - faster in the air3 - keep stick in tight

CORE STICKWORK = All Players (on wall - standing 15 feet from wall)• 50x RIGHT throw/catch• 50x LEFT throw/catch• 50x RIGHT - one handed• 50x LEFT -One handed• 50x RIGHT throw strong, catch Left• 50 LEFT throw strong, catch RIGHT• 50 times throw RIGHT catch right on left side of body (Canadian)• 50 times throw LEFT catch left on left side of body (Canadian)

ADVANCED STICKWORK = Varsity level (on wall - standing 30 feet from wall)• 30x RIGHT throw/catch• 30x LEFT throw/catch• 50x RIGHT throw strong, catch Left• 50x LEFT throw strong, catch RIGHT100x Throw, Catch, Switch Hands (Shoulders perpendicular to the wall so your front foot changes with each rep).50x behind the back strong hand (start closer to the wall and work your way back to 30ft if needed) (on wall, on grass)• 20x 2-hand GROUND BALL pick- up, run through fast• 10x 1-hand GROUND BALL pick-up, run through fast

201 9-2020 VERNON HILLS BOY'S LACROSSE OFFSEASON WORKOUT SCHEDULEDAY 1 DAY 2 DAY 3 DAY 4

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 42- 9- - - - - - 2 - - - 1 2 - - - 19- 2 -

PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis BallDAILY WARM-UP Cont. Warm-up DAILY WARM-UP Agility Ladder DAILY WARM-UP Cont. Warm-up DAILY WARM-UP Agility Ladder

Mini-Bands (F-B-R-L) Clams x10ea Mini-Bands (F-B-R-L) Clams x10eaSupine Mountain Climbers x 10ea Supine Mountain Climbers x 10ea

SPEEDWORK SPEEDWORK SPEEDWORK SPEEDWORKLean Fall Run x4 x6 x7 4 Ring Lateral Step x4 x5 x6 Ball Drops x4 x6 x7 4 Ring Lateral Step x4 x5 x6

Working Positive Try to catch the ball Working Positive 10yd Length. Full

Angles. Down & before is bounces Angles. Down & Recovery

Back x4 =1set twice. Full Recovery Back x4 =1set90* Lean Fall Run x4 x6 x7 Kneeling Side Start x3ea x4ea x5ea Ground Starts x4 x6 x7 Kneeling Side Start x3ea x4ea x5ea

Lateral Sprint. Front Lying chest down on Lateral Sprint. Front 10yd Length. Full Knee is down. Push the ground. 10yd Knee is down. Push Recovery foot and Length. Full Recovery foot and

sprint. sprint.W-Drill 1st Qtr 1st Qtr W-Drill 1st Qtr 1st Qtr

S Square Drill 1st Qtr S S Square Drill 1st Qtr SPLYOMETRICS PLYOMETRICS PLYOMETRICS PLYOMETRICSBox Jumps 3x5 4x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea Box Jumps 3x5 4x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea

T T T TCORE TRAINING CORE TRAINING CORE TRAINING CORE TRAINING

4 arm Plank 2x:40 2x:40 2x:40 MB Overhead Throws 2x10 2x10 2x10 4 arm Plank 2x:40 2x:40 2x:40 MB Overhead Throws 2x10 2x10 2x10MB Side Facing Side MB Side Facing Side

Side Plank 2x:20ea 2x:20ea 2x:20ea Throws 2x15ea 2x15ea 2x15ea Side Plank 2x:20ea 2x:20ea 2x:20ea Throws 2x15ea 2x15ea 2x15eaMB Seated Chest MB Seated Chest

Glute Bridge 2x:40 2x:40 2x:40 Pass 2x10 2x10 2x10 Glute Bridge 2x:40 2x:40 2x:40 Pass 2x10 2x10 2x10Stability Ball Stir the Stability Ball Stir the Pot 2x15ea 2x15ea 2x15ea MB Slams 2x10 2x10 2x10 Pot 2x15ea 2x15ea 2x15ea MB Slams 2x10 2x10 2x10STRENGTH Upper Body 1 STRENGTH Lower Body 1 STRENGTH Upper Body 2 STRENGTH Lower Body 2TRAINING TRAINING TRAINING TRAININGCONDITIONING CONDITIONING CONDITIONING CONDITIONING100 yd Temp Laps x4 x6 x7 60 yd Repeats x9 x10 x12 60 yd Shuttle x6 x8 x10 Distance Day

<:18 Run <:18 Run <:18 Run :12-:14 :12-:14 :12-:14 Timed Run 12 min 15 min 18 min Run hard for 60yds

(80% Intensity. Run time. time. time. sec run. sec run. sec run. Run Run Run(90%). Jog Back to 5-10-15 yd shuttle set-

upthe Sidelines and ~:60 ~:60 ~:60 K K Run ON Run ON Run ON K KStart. Repeat every Walk across Walking Walking Walking the the the

:40 seconds.Rest Rest Rest minute minute minute

Post Workout 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10

Stretch minutes minutes minutes Stretch minutes minutes minutes Stretch minutes minutes minutes Stretch minutes minutes minutes

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DADA YY 11 DDAAYY 22 DDAAYY 3 DDAAYY 44January WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3

-D Jan Jan Jan Jan 1 Jan Jan Jan 2PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis BallDAILY WARM-UP Cont. Warm-up DAILY WARM-UP Agility Ladder DAILY WARM-UP Cont. Warm-up DAILY WARM-UP Agility Ladder

Mini-Bands (F-B-R-L) Clams x10ea Mini-Bands (F-B-R-L) Clams x10eaSupine Mountain Climbers x 10ea Supine Mountain Climbers x 10ea

SPEEDWORK SPEEDWORK SPEEDWORK SPEEDWORKMini Hurdle Hop to Lateral Mini Hurdle Lateral Mini Hurdle Sprint x6 x6 x6 Hop to Sprint x6 x6 x6 Ball Drops x6 x6 x6 Hop to Sprint x6 x6 x6

Try to catch the ball before is bounces twice. Full Recovery

Lean Fall Run x6 x7 x8 5-10-5 Shuttle x3 x4 x5 Push-up Pos. Starts x6 x7 x8 5-10-5 Shuttle x3 x4 x5Start in Push-up

10yd Length. Full Position w/ knee-up. Recovery 10yd Length. Full

RecoveryW-Drill 1st Qtr 2nd Qtr 2nd Qtr W-Drill 1st Qtr 2nd Qtr 2nd Qtr

S Square Drill 1st Qtr 1st Qtr 1st Qtr S S Square Drill 1st Qtr 1st Qtr 1st Qtr SFigure 8 Drill 1st Qtr Figure 8 Drill 1st QtrPLYOMETRICS PLYOMETRICS PLYOMETRICS PLYOMETRICSBox Jumps 2x5 3x5 4x5 T Lateral Hurdle Jumps 2x5ea 3x5ea 3x5ea T Box Jumps 2x5 3x5 4x5 T Lateral Hurdle Jumps 2x5ea 3x5ea 3x5ea THurdle Jumps 2x5 3x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea Hurdle Jumps 2x5 3x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea

CORE TRAINING CORE TRAINING CORE TRAINING CORE TRAINING1/2 K Keiser Chop w 1/2 K Keiser Chop w

Push up Plank 2x:40 2x:40 2x:40 Bar 2x15 2x15 2x15 Push up Plank 2x:40 2x:40 2x:40 Bar 2x15 2x15 2x15

Side Plank on hand 2x:20ea 2x:20ea 2x:20ea 1/2 K Keiser Lift w Bar 2x15 2x15 2x15 Side Plank on hand 2x:20ea 2x:20ea 2x:20ea 1/2 K Keiser Lift w Bar 2x15 2x15 2x151/2 K Keiser Belly 1/2 K Keiser Belly

1 Leg Glute Bridge 2x:40 ea 2x:40 ea 2x:40 ea Press 2x10ea 2x10ea 2x10ea 1 Leg Glute Bridge 2x:40 ea 2x:40 ea 2x:40 ea Press 2x10ea 2x10ea 2x10eaStability Ball Stir the Stability Ball Stir the Pot 2x20ea 2x20ea 2x20ea Ab Wheel Rollouts 2x10 2x12 2x15 Pot 2x20ea 2x20ea 2x20ea Ab Wheel Rollouts 2x10 2x12 2x15STRENGTH Upper Body 1 STRENGTH Lower Body 1 STRENGTH Upper Body 2 STRENGTH Lower Body 2TRAINING TRAINING TRAINING TRAININGCONDITIONING CONDITIONING CONDITIONING CONDITIONING150 yd Shuttles x6 x7 x8 100 yd Runs x10 x12 x14 120 yd Shuttle x5 x6 x7 Distance Day

~:28 Run ~:28 Run ~:28 Run Distance Run. If you are unable to run, use the staitionary bike for prescribed distance.

1.5 mile 2 mile 2.5 mile ~:15 Run ~:15 Run ~:15 Run

time. time. time. K <:24 sec <:24 sec <:24 sec K Run or 5 Run or 7 Run or 8 K(90% Intensity. Run time. time. time. 30 yds x 5 shuttle set- Run Run Run 10-20-30 yd shuttle

set-uprun. Run run. Run run. Run mile Bike mile Bike mile Bike

the distance w. timed Run ON Run ON Run ON up. EVERY EVERY EVERY EVERY EVERY EVERY Ride Ride Ride

rest) the the the TWO TWO TWO :90 sec :90 sec :90 sec

minute minute minuteminutes minutes minutes

Post Workout 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10

Stretch minutes minutes minutes Stretch minutes minutes minutes Stretch minutes minutes minutes Stretch minutes minutes minutes

WEEK OF - LACROSSE SKILLWORK TRAINING ONLY

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2019-2020 VERNON HILLS BOYS LACROSSE OFFSEASON WORKOUT SCHEDULE

DADA YY 11 DDAAYY 22 DDAAYY 3 DDAAYY 44WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4February 3-Feb 10-Feb 17-Feb 24-Feb 4-Feb 11-Feb 18-Feb 25-Feb 5-Feb 12-Feb 19-Feb 26-Feb 6-Feb 13-Feb 20-Feb 27-Feb

PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis BallDAILY WARM-UP Cont. Warm-up DAILY WARM-UP Agility Ladder DAILY WARM-UP Cont. Warm-up DAILY WARM-UP Agility Ladder

Mini-Bands (F-B-R-L) Clams x10ea Mini-Bands (F-B-R-L) Clams x10eaSupine Mountain Climbers x 10ea Supine Mountain Climbers x 10ea

SPEEDWORK SPEEDWORK SPEEDWORK SPEEDWORKGround Starts x6 x7 x8 x8 5-10-5 Shuttle x4 x5 x6 Ground Starts x6 x7 x8 x8 5-10-5 Shuttle x4 x5 x6

L-Drill x4ea x4ea x5ea L-Drill x4ea x4ea x5ea

Set the cones in an L Set the cones in an L each 5yds apart. Run each 5yds apart. Run drill each direction drill each direction

Square Drill 1st Qtr 2nd Qtr 2nd Qtr 2nd Qtr Square Drill 1st Qtr 2nd Qtr 2nd Qtr 2nd QtrFigure 8 Drill 1st Qtr 2nd Qtr 2nd Qtr 2nd Qtr Figure 8 Drill 1st Qtr 2nd Qtr 2nd Qtr 2nd QtrZig-Zag Drill 1st Qtr 2nd Qtr 2nd Qtr Zig-Zag Drill 1st Qtr 2nd Qtr 2nd Qtr

PLYOMETRICS PLYOMETRICS PLYOMETRICS PLYOMETRICSBox Jumps 3x5 4x5 4x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea 4x5ea Box Jumps 3x5 4x5 4x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea 4x5eaBroad Jump 3x5 4x5 4x5 4x5 Lateral Bounds 3x5 4x5 4x5 4x5 Broad Jump 3x5 4x5 4x5 4x5 Lateral Bounds 3x5 4x5 4x5 4x5

CORE TRAINING CORE TRAINING CORE TRAINING CORE TRAININGMB Split Stance MB Split Stance Overhead Throws 2x15ea 2x15ea 2x15ea 2x15ea Dead Bugs 2x20 2x20 2x20 2x20 Overhead Throws 2x15ea 2x15ea 2x15ea 2x15ea Dead Bugs 2x20 2x20 2x20 2x20MB Split Stance Side Stability Ball Stir the MB Split Stance Side Stability Ball Stir the Facing Side Throws 2x15ea 2x15ea 2x15ea 2x15ea Pot 2x15ea 2x15ea 2x15ea 2x15ea Facing Side Throws 2x15ea 2x15ea 2x15ea 2x15ea Pot 2x15ea 2x15ea 2x15ea 2x15eaMB Split Stance Chest MB Split Stance Chest Pass 2x15ea 2x15ea 2x15ea 2x15ea Pass 2x15ea 2x15ea 2x15ea 2x15eaMB Split Stance MB Split Stance Slams 2x15ea 2x15ea 2x15ea 2x15ea Slams 2x15ea 2x15ea 2x15ea 2x15ea

STRENGTH Upper Body 2 STRENGTH Lower Body 2 STRENGTH Upper Body 3 STRENGTH Lower Body 3TRAINING TRAINING TRAINING TRAININGCONDITIONING CONDITIONING CONDITIONING CONDITIONING100 yd Repeats x5 x6 x7 x6 Long 60 yd Shuttles x8 x9 x10 x9 150 yd Shuttles x6 x7 x8 x7 Distance Day

:12-:14 :12-:14 :12-:14 :12-:14 ~:27 run ~:27 run ~:27 run ~:27 run 2 mile 3 mile (Run 100yds and Set the cones 15 yds Distance Run 3 mile 2.5 mile sec. sec. sec. sec. time. time. time. time. Run Run Run Run

then jog back. Run apart. Run down and 30yds x 5Rest :30 Rest :30 Rest :30 Rest :30 Rest :60 Rest :60 Rest :60 Rest :60

every :90) back twice.sec sec sec sec sec. sec. sec. sec.

Post Workout 5-10 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10 5-10 Post Workout 5-10 5-10 5-10 5-10

Stretch minutes minutes minutes minutes Stretch minutes minutes minutes minutes Stretch minutes minutes minutes minutes Stretch minutes minutes minutes minutes

2019-2020 VERNON HILLS BOYS LACROSSE OFFSEASON WORKOUT SCHEDULE

2019-2020 VHHS LACROSSE MULTIDIRECTIONAL SPEED

1st Qtr 2nd Qtr 3rd Qtr 4th QtrW Drill / Mini W DrillSet cones 8 yds apart.Sprint - Backpedal - ShuffleFor Mini W set cones 4 yards apart.

x4 Sp x5 Sp x6 Sp x7 Spx4 Bp x5 Bp x6 Bp x7 Bpx4 Sh x5 Sh x6 Sh x7 Sh

Full rest between setsSquare Drill(Sprint - Shuffle - Backpedal - Sprint)Set Cones 5 yds apartRun Clockwise and CounterClockwise

x4 Clock

x5Clock x6Clock x7Clock

x4 Cclock

x5Cclock

x6Cclock

x7Cclock

Full rest between sets

Zig Zag / Mini Zig ZagSet cones 5 yards apart. (Mini Zig @3yds) Sprint to each cone. Cut on the outside foot. Sprint out after the last cone.Start from the Left Side and the Right Side

2x4 2x5 2x6 2x7

Full rest between sets

T Drill / Mini T DrillPlace cones 5 yds apart.Sprint up to middle cone and back. Then Sprint around middle cone to a giant figure 8 back to the start.

2x4 2x5 2x6 2x7

Full rest between sets

Star DrillSet cones about 3yds apart.Shuffle or backpedal to the middle. Sprint out to the edgeShuffle - Shuffle - Backpedal

Rsh x1 Rsh x2 Rsh x3 Rsh x4Lsh x 1 Lsh x 2 Lsh x 3 Lsh x 4BP x 1 BP x 2 BP x 3 BP x 4

Full rest between sets

Figure 8 DrillPlace the cones between 5-10 yds apart.Run a figure 8 AFAP. Alternate Directions

2x4 2x5 2x6 2x7

Full rest between sets

Strength Training-

Each of the below workouts is designed for

maximum intensity in short sessions, each exercise is to be executed in 3 sets using

the number of reps listed. When first using start at 65% of maximum weight and

determine after each set if weight needs to be adjusted. Note your first session

weights and track your progress over time. Descriptions of each exercise as well as

additional options are listed on the following pages. BB-Bar Bell DB-Dumb Bell

VHHS Boys Lacrosse Workouts

Upper Body WorkoutMisc/ No Equipment Bar Bell Dumbells

Pushups

Place your hands on the floor slightly wider than shoulder width apart and extend your legs behind you. Brace your core and lower your body until your chest is just above the floor. Take two seconds to lower down and

two seconds to press back up. Remember to keep your back flat throughout the

movement, your elbows close to the sides of your torso, and to fully extend your elbows at

the top of the pushup.

Bench Press

Lie on a flat bench and grasp the bar slightly wider than shoulder width. Lower the bar to your chest while

keeping your glutes and abs tightened, your elbows slightly tucked, and your back arched. When the bar

touches your body, drive your feet into the floor to press the bar back up. Adjust your weights accordingly for

each set.

Shrug

Hold dumbbells at your sides and stand with feet shoulder width apart. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug

hard at the top. Reset your feet before beginning the next rep.

Chin Up/Pull Up

Grab the bar at (or slightly inside) shoulder width, with a supinated grip (palms facing

you). While keeping core tight, pull yourself up until your chin is over the bar. Try not to use momentum to get your chin over the

bar.

Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms vertical. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging

your traps as the bar passes your face.

Incline YTW

Sit on a bench with an incline and your frontal body facing the seat. Then extend and raise your arms in the shape of a

“Y” formation (thumbs upward) for the first position. Then bring them down to form a “T” (thumbs down). Follow with the last movement by putting your arms in the shape of a

“W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal.

EZ Bar Curl

Hold an EZ bar (palms facing up) with a shoulder- width grip and arms extended with

a slight bend at the elbows. Keeping your upper arms at your sides, curl the bar up. Take three seconds to lower the bar back

down.

Push Press

Grab a barbell with an overhand grip and hold it at shoulder height. Keep your elbows up high and your upper arm parallel to the ground. Slightly bend your

knees and drop down while keeping your torso upright and avoiding leaning forward. Explosively extend your knees and hips as you drive the barbell overhead and

stand up tall. Slowly lower the barbell back to your shoulders before repeating.

Incline Bench Press

Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand at shoulder level.

Then arch your back, drive your feet into the floor, and press the weights over your chest.

Dip

Use dip bars if available, or place your palms on a bench or chair, and extend your legs in front of you. Lower your body until

your upper arms are parallel to the floor, but no lower. Extend your elbows to come up.

Clean and Press

Stand with feet shoulder width apart. Then, with your lower back arched, bend your hips back to lower your

torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets

past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight

overhead.

Bentover Lateral Raise

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your

torso is about parallel to the floor.Allow your arms to hang. Now, squeeze your shoulder

blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to

the floor.

Lateral Raise

Step on the free end of each band with the opposite foot so the bands form an X in front

of your body. Raise your arms 90 degrees out to the sides until your upper arms are

parallel to the floor.

Landmine Press

Wedge the end of a barbell into a corner, or load it into a landmine station. Load the opposite end with weight and grasp it toward the end of the sleeve with your left hand.

Stand with feet shoulder width and press the bar.

Bentover Row

Grasp the bar (or dumbbells) with an overhand grip and bend forward so torso is parallel to the

floor. Squeeze your shoulder blades together and row the weight to your neck. This is different than a barbell row to

your chest, so be sure to use lessweight than you would for a barbell row.

Inverted Row

Set a barbell in a power rack (or use a Smith machine) at about hip height. (About four rungs up should work).

Lie underneath it and grab it with hands about shoulder-width apart with the bottom of your heels on floor. Hang

from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull

yourself up until your back is fully contracted.

One Arm Row

Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Let

the dumbbell hang at arm's length from your shoulder. Without moving your torso, pull the dumbbell to the side of your torso, keeping elbow close to your side. Pause and

squeeze at top of movement. Lower dumbbell back to start position.

Deadlif

Stand with feet hip-width apart and bend your hips back. Grip the bar just outside of your knees.

Keeping a flat back, extend your hips to stand up, and pull the bar up along your body until lock-out, as your

hips drive through and your shoulders move back. While pulling, keep your eyes on the ground a few feet in front

of you. Carefully lower the bar back to the starting position.

Dumbell Curls

Stand or set an adjustable bench to a 45- to 60- degree incline and lie back against it with a dumbbell in each hand.

Hold the weights with your palms facing up and a braced core. Then, keeping your upper arms vertical, curl the weights up. Pause for a second and slowly allow the

weights to return to the starting position with arms fully extended. Remember to keep your elbows tucked at your sides, to squeeze the biceps at the top of the lift, and to

lower the weight until your arms are fully extended.

Cable Station

Hang Clean

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your

knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling

the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your

wrists to catch the bar at shoulder level. In this stance, your palms should face the ceiling, and your shoulders should be pointing foward. Make sure at this stage that

your back is straight, and that the bar is at your center of gravity.

Bend your hips and knees as you catch the bar to absorb the impact.

Hammer Curl

Hold a dumbbell in each hand with palms facing your sides and arms extended straight down. Keeping your upper arms against your sides, curl both weights at the same

time, minimizing momentum used during the curl.

Face Pull

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles

to your forehead so your palms face your ears and your upper back is fully contracted.

Cross-body Curl

Hold a dumbbell in each hand with arms hanging at your sides and palms facing the body. With an upright posture, slowly begin to curl one dumbbell up across your body to

opposite shoulder. Pause for one second and slowly lower back to the starting position.

Remember to keep your palms facing inward,elbows tight at your sides, and to squeeze the bicep at the

top position.

Triceps Pushdown

Attach a rope handle to the top pulley of a cable station and grasp an end in each

hand. Push the weight down to lock out your elbows and then let your elbows drift back

slightly on the way up so you feel a stretch in your triceps.

Lying

Triceps

Extensio

n

Lying on a bench, hold the weights directly over your face. Keeping your upper arms at that angle,

bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle

with your upper arms.

Lower Body WorkoutMisc/ No Equipment Bar Bell Dumbbells

Swiss Ball Leg Curl

Brace your abs with heels on a stability ball. Raise your hips into the air, but keep

your knees straight. From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the

set.

Fron Squat

Set a barbell on a power rack at about shoulder height. Grab the power with an overhand grip at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Your elbows should be all the way up throughout the movement. Step back and set your feet at shoulderwidth with toes turned out slightly. Squat as low as you can

without losing the arch in your lower back.

Bulgarian Split Squat

Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your lef foot on the bench behind you.

Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Bodyweight Calf Raise

Stand with your toes on the block and hold onto something sturdy for support. Raise your heels to come up on the balls of your feet, and then lower your heels until you

feel a stretch in your calves. Use Dumbells to add extra weight

Romanian Deadlif

A killer deadlift variation, hold a barbell with a shoulder-width grip and stand with feet hip-width apart. Bend

your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your

shins until you feel a stretch in your hamstrings. Keep your lower back in its natural arched position

throughout.

Dumbbell Stepup

Stand behind a bench or another elevated surface that will put your thigh at parallel to the floor when you step your foot

onto it. Hold a dumbbell in each hand and step onto the bench, but leave your trailing leg hanging off.

Kettleball Swing

Stand with feet hip-width apart and the kettlebell on the floor. Grasp the weight with both hands (palms facing you) and, keeping your lower back flat, extend your hips to raise it off the floor. From there, take a deep breath and bend your hips back, allowing the weight to swing back between your legs. Explosively extend

your hips and exhale—allowing the momentum to swing the weight up to

shoulder level. Control the descent, but use the momentum to begin the next rep.

Squat

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower

traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep

breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back

up, continuing to push your knees out.

Single Leg Romanian Deadlif

Hold a dumbbell in one hand and stand on the opposite leg. Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and

extend your hips to come up.

Jump Squat

Stand with feet shoulder-width apart and squat down until your thighs are about

parallel to the floor but no deeper. Jump as high as you can. Land with soft knees and

begin the next rep.

Deadlif

Stand straight up with feet hip-width apart and shins one inch away from the bar. Grip the bar with a double

pronated or reverse grip, bend knees and push them into your straight arms. Bring your chest up as much as

possible and look straight ahead. Keeping your back flat, extend your hips to stand up, pulling the bar up along

your legs to lockout.

Walking Lunge

Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until

your rear knee nearly touches the floor and your front thigh is parallel to the floor. Step forward with your rear leg to perform

the next rep.

Kneeling Hip Flexor Stretch

Kneel down in a lunge position with your right leg in front, and rest your back knee

on a towel or mat, if available. Extend your left hand above your head and let your

right hand hang at your side. Contract your left glute and push your hips forward until you feel a stretch in the front of your hip.

Hold for 30 seconds.

Leg Press

Adjust the seat of the machine so that you can sit comfortably with your hips beneath your knees and

your knees in line with your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees and then press back up. Be careful

not to go too low or you risk your lower back coming off the seat (which can cause injury).

Reverse Lunge

Stand with the dumbbells still in your hands and step back with your right foot. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the

floor. Keep your torso upright.Step forward to return to the starting position. Complete

all reps on one leg, then switchlegs. That’s one set.

Skater Squat

Stand on your right leg and pick your left one up off the floor. Raise both arms in

front of you to act as a counterbalance. If you have light weights or something similar to help you keep your balance, use it. Bend your hips and knee and lower your body as

low as you can. Come back up.

Pause Squat

Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet at shoulder

width and your toes turned out slightly.Take a deep breath and tuck your hips back, then bend

your knees to lower your body as far asyou can without losing the arch in your lower back. Push

your knees out as you descend. Hold the bottom position for two seconds.

Dumbbell Squat

Hold the weights at shoulder level and stand with feet shoulder-width apart and toes turned slightly out.

Squat down as low as you can without losing the arch in your lower back.

Jumping Calf Raise

Stand tall with feet flat on the floor and jump using only your calves. Land softly,

absorbing the force by dropping into a half squat; also, try to land quietly.

Barbell Calf Raise

Place a block, step, or weight plate on the floor. Grasp a barbell and hold it on the backs of your shoulders, as in a squat. Place your toes on the block so your calves are

stretched, but make sure you can maintain balance. Raise your heels to come up onto the balls of your feet.

Glute Bridge Walkout

Lie on your back on the floor and bend your knees so your feet rest on the floor close to your butt. Brace your abs and

drive your heels into the floor to raise your hips into the air. From there, walk your feet

out in a V shape, taking small steps with your heels

forward and away from the midline of your body. Keep your hips up. Continue until

your legs are extended and then walk them back in. That’s one rep.

Barbell Hip Thrust

Rest your upper back on a bench and sit on the floor with legs extended. Roll a loaded barbell up your thighs until the bar sits on your lap (you may want to place a towel or mat on your hips or attach a pad to the bar for comfort). Brace your abs and drive your heels into the floor to extend your hips, raising them until your thighs

and upper body are parallel to the floor.

Single-Leg Glute Bridge

Lie on your back on the floor and bend both knees so that your feet rest on the

floor close to your butt. Brace your abs and raise one leg up and bring the knee toward your chest. Drive the heel of the other foot into the floor. Bridge up until your body is in

a straight line.

Swiss Ball Wall Squat

Place the ball against a wall and stand with your back against it, holding it in place. Place your feet shoulder- width apart and turn your toes out about 15

degrees. Squat down as low as you can, rolling the ball down the wall as you

descend.

Reverse Table Up

Sit on the floor and place your hands on the floor under your shoulders, fingers pointing in front of you. Place your feet

shoulder width and squeeze your glutes. Push through your heels as you bridge your hips up. Your body should form a

table, with your torso and hips parallel to the floor. Hold for two seconds.

Kettleball Press-Out

Hold the weight close to your chest at shoulder level with both hands on the

handle and palms facing each other. Squat down as deeply as you can, then press the

bell straight out in front of you with arms extended.

Bring it back to your chest and repeat for reps

while maintaining the squat position.

Overhead Lunge

Hold the EZ bar overhead and step forward with your left leg. Lower yourself until your left thigh is parallel to the floor and your rear knee nearly touches the floor.