3-Part Girls Lacrosse Workout

The following workout is a 3-part series that hones in on speed training, strength training, and stickwork. 

 

Part I: Speed Training -- 300's: 100 yard + 50 yard Increments
Conditioning designed to mimic game-like distances and movements

  • Pattern: 100 yards Up and Back then 50 yards Up and Back
  • Reps: 3 rounds
  • Time: ~60-65 seconds
  • Break Time: 1:30 seconds between each rep 

 Part II: Strength Training -- Full Body Circuit Training
Aimed to increase explosiveness on the field and incorporate injury prevention 

  • Exercise 1: Explosive Squat Jumps – 10 Reps
  • Exercise 2: Mountain Climbers – 40 Reps
  • Exercise 3: Abs (Crunches or Bicycles) – 30 Reps
  • Exercise 4: Burpee + Push Up – 10 Reps

 Part III: Stickwork
Goal of Wall Ball is to increase speed, stamina, and consistency with your stick 

Phase 1:

  • 20 One Hand Right
  • 20 One Hand Left
  • 30 Regular Right
  • 30 Regular Left 

Phase 2:

  • 25 Quick Stick Right
  • 25 Quick Stick Left
  • 25 Catch Right – 1 Hand Back Tap Left
  • 25 Catch Left- 1 Hand Back Tap Right

To keep up to date with our latest events Sign Up for Our Newsletter