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