Vernon Hills High School Boys Lacrosse - OFFSEASON Guide 2019-2020
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Vernon Hills High School Boys Lacrosse
OFFSEASON Guide
2019-2020The 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 health
Try 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.Expectations
Varsity 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 JUGGLE
1 - FITNESS + TRAINING :: preparing body, mind + spirit
2 - GRADES:: exercising your mind
3 - 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.
GRADES
Your 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.
RELATIONSHIPS
In 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".
FOCUS
You 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's
1 - 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 INGREDIENTS
STICK 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 stretching
SPEEDWORK: 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 intervals
CORE 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.
STICKWORK
Stickwork 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 loose
4 - stick should remain between your shoulders
HOW TO GAUGE YOUR IMPROVEMENT
1 - 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 MOTTOS
1 - faster in my hands
2 - faster in the air
3 - keep stick in tightCORE 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 RIGHT
100x 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 fast201 9-2020 VERNON HILLS BOY'S LACROSSE OFFSEASON WORKOUT SCHEDULE
DAY 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 4
2- 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 Ball
DAILY 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 x10ea
Supine Mountain Climbers x 10ea Supine Mountain Climbers x 10ea
SPEEDWORK SPEEDWORK SPEEDWORK SPEEDWORK
Lean 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
R R R R
Back x4 =1set twice. Full Recovery Back x4 =1set
90* 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 Lateral Sprint. Front
Lying chest down on
10yd Length. Full Knee is down. Push Knee is down. Push
E E E E
the ground. 10yd
Recovery foot and foot and
Length. Full Recovery
sprint. sprint.
W-Drill 1st Qtr 1st Qtr W-Drill 1st Qtr 1st Qtr
PLYOMETRICS
Box Jumps 3x5 4x5 4x5
S Square Drill
PLYOMETRICS
Lateral Box Jumps 3x5ea 4x5ea
1st Qtr
4x5ea
S PLYOMETRICS
Box Jumps 3x5 4x5 4x5
S Square Drill
PLYOMETRICS
Lateral Box Jumps 3x5ea 4x5ea
1st Qtr
4x5ea
S
CORE TRAINING
T CORE TRAINING
T CORE TRAINING
T CORE TRAINING
T
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 2x10
MB 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 2x15ea
Glute Bridge
Stability Ball Stir the
2x:40 2x:40 2x:40 W MB Seated Chest
Pass 2x10 2x10 2x10 W Glute Bridge
Stability Ball Stir the
2x:40 2x:40 2x:40 W MB Seated Chest
Pass 2x10 2x10 2x10 W
E E E E
Pot 2x15ea 2x15ea 2x15ea MB Slams 2x10 2x10 2x10 Pot 2x15ea 2x15ea 2x15ea MB Slams 2x10 2x10 2x10
STRENGTH STRENGTH STRENGTH STRENGTH
Upper Body 1 Lower Body 1 Upper Body 2 Lower Body 2
TRAINING TRAINING TRAINING TRAINING
E E E E
CONDITIONING CONDITIONING CONDITIONING CONDITIONING
100 yd Temp Laps x4 x6 x7 60 yd Repeats x9 x10 x12 60 yd Shuttle x6 x8 x10 Distance Day2019-2020 VERNON HILLS BOYS LACROSSE OFFSEASON WORKOUT SCHEDULE
DA Y 1 DAY 2 DAY 3 DAY 4
January WEEK 1
-D
WEEK 2 WEEK 3
Jan
WEEK 1 WEEK 2 WEEK 3
Jan
WEEK 1
Jan
WEEK 2 WEEK 3
Jan 1
WEEK 1
Jan
WEEK 2 WEEK 3
Jan Jan 2
PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball PREWORKOUT Foam Roller/ Tennis Ball
DAILY 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 x10ea
Supine Mountain Climbers x 10ea Supine Mountain Climbers x 10ea
SPEEDWORK SPEEDWORK SPEEDWORK SPEEDWORK
Mini 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
Lean Fall Run x6 x7 x8 R 5-10-5 Shuttle x3 x4 x5 R twice. Full Recovery
Push-up Pos. Starts
Start in Push-up
x6 x7 x8 R 5-10-5 Shuttle x3 x4 x5 R
E E E E
10yd Length. Full Position w/ knee-up.
Recovery 10yd Length. Full
Recovery
S S S S
W-Drill 1st Qtr 2nd Qtr 2nd Qtr W-Drill 1st Qtr 2nd Qtr 2nd Qtr
Square Drill 1st Qtr 1st Qtr 1st Qtr Square Drill 1st Qtr 1st Qtr 1st Qtr
Figure 8 Drill 1st Qtr Figure 8 Drill 1st Qtr
PLYOMETRICS PLYOMETRICS PLYOMETRICS PLYOMETRICS
Box Jumps
Hurdle Jumps
2x5
2x5
3x5
3x5
4x5
4x5 T Lateral Hurdle Jumps
Lateral Box Jumps
2x5ea
3x5ea
3x5ea
4x5ea
3x5ea
4x5ea T Box Jumps
Hurdle Jumps
2x5
2x5
3x5
3x5
4x5
4x5 T Lateral Hurdle Jumps
Lateral Box Jumps
2x5ea
3x5ea
3x5ea
4x5ea
3x5ea
4x5ea T
CORE TRAINING CORE TRAINING CORE TRAINING CORE TRAINING
1/2 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
1 Leg Glute Bridge
2x:20ea 2x:20ea 2x:20ea
2x:40 ea 2x:40 ea 2x:40 ea
W 1/2 K Keiser Lift w Bar
1/2 K Keiser Belly
Press
2x15
2x10ea
2x15
2x10ea
2x15
2x10ea
W Side Plank on hand
1 Leg Glute Bridge
2x:20ea 2x:20ea 2x:20ea
2x:40 ea 2x:40 ea 2x:40 ea
W 1/2 K Keiser Lift w Bar
1/2 K Keiser Belly
Press
2x15
2x10ea
2x15
2x10ea
2x15
2x10ea
W
Stability Ball Stir the
Pot
STRENGTH
2x20ea 2x20ea 2x20ea E Ab Wheel Rollouts
STRENGTH
2x10 2x12 2x15 E Stability Ball Stir the
Pot
STRENGTH
2x20ea 2x20ea 2x20ea E Ab Wheel Rollouts
STRENGTH
2x10 2x12 2x15 E
Upper Body 1 Lower Body 1 Upper Body 2 Lower Body 2
TRAINING
CONDITIONING
150 yd Shuttles x6 x7 x8
E TRAINING
CONDITIONING
100 yd Runs x10 x12 x14
E TRAINING
CONDITIONING
120 yd Shuttle x5 x6 x7
E TRAINING
CONDITIONING
Distance Day
E
K K K K
~:28 Run ~:28 Run ~:28 Run Distance Run. If you 1.5 mile 2 mile 2.5 mile
~:15 Run ~:15 Run ~:15 Run are unable to run, use Run or 5 Run or 7 Run or 8
time. time. time.2019-2020 VERNON HILLS BOYS LACROSSE OFFSEASON WORKOUT SCHEDULE
DA Y 1 DAY 2 DAY 3 DAY 4
February WEEK 1 WEEK 2 WEEK 3 WEEK 4
3-Feb 10-Feb 17-Feb 24-Feb
WEEK 1 WEEK 2 WEEK 3 WEEK 4
4-Feb 11-Feb 18-Feb 25-Feb
WEEK 1 WEEK 2 WEEK 3 WEEK 4
5-Feb 12-Feb 19-Feb 26-Feb
WEEK 1 WEEK 2 WEEK 3 WEEK 4
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 Ball
DAILY 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 x10ea
Supine Mountain Climbers x 10ea Supine Mountain Climbers x 10ea
SPEEDWORK SPEEDWORK SPEEDWORK SPEEDWORK
Ground 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 Qtr
Figure 8 Drill 1st Qtr 2nd Qtr 2nd Qtr 2nd Qtr Figure 8 Drill 1st Qtr 2nd Qtr 2nd Qtr 2nd Qtr
Zig-Zag Drill 1st Qtr 2nd Qtr 2nd Qtr Zig-Zag Drill 1st Qtr 2nd Qtr 2nd Qtr
PLYOMETRICS PLYOMETRICS PLYOMETRICS PLYOMETRICS
Box Jumps 3x5 4x5 4x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea 4x5ea Box Jumps 3x5 4x5 4x5 4x5 Lateral Box Jumps 3x5ea 4x5ea 4x5ea 4x5ea
Broad 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 TRAINING
MB 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 2x20
MB 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 2x15ea
MB Split Stance Chest MB Split Stance Chest
Pass 2x15ea 2x15ea 2x15ea 2x15ea Pass 2x15ea 2x15ea 2x15ea 2x15ea
MB Split Stance MB Split Stance
Slams 2x15ea 2x15ea 2x15ea 2x15ea Slams 2x15ea 2x15ea 2x15ea 2x15ea
STRENGTH STRENGTH STRENGTH STRENGTH
Upper Body 2 Lower Body 2 Upper Body 3 Lower Body 3
TRAINING TRAINING TRAINING TRAINING
CONDITIONING CONDITIONING CONDITIONING CONDITIONING
100 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 Distance Run 2 mile 3 mile 3 mile 2.5 mile
(Run 100yds and Set the cones 15 yds
sec. sec. sec. sec. time. time. time. time. Run Run Run Run
then jog back. Run apart. Run down and 30yds x 5
Rest :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 minutes2019-2020 VHHS LACROSSE MULTIDIRECTIONAL SPEED
1st Qtr 2nd Qtr 3rd Qtr 4th Qtr
W Drill / Mini W Drill
Set cones 8 yds apart. x4 Sp x5 Sp x6 Sp x7 Sp
Sprint - Backpedal - Shuffle x4 Bp x5 Bp x6 Bp x7 Bp
For Mini W set cones 4 yards apart. x4 Sh x5 Sh x6 Sh x7 Sh
Full rest between sets
Square Drill
(Sprint - Shuffle - Backpedal - Sprint) x4 x5Clock x6Clock x7Clock
Set Cones 5 yds apart Clock
Run Clockwise and CounterClockwise x4 x5Ccloc x6Ccloc x7Ccloc
Cclock k k k
Full rest between sets
Zig Zag / Mini Zig Zag
Set cones 5 yards apart. (Mini Zig @3yds) 2x4 2x5 2x6 2x7
Sprint to each cone. Cut on the outside
foot. Sprint out after the last cone. Full rest between sets
Start from the Left Side and the Right Side
T Drill / Mini T Drill
Place cones 5 yds apart. 2x4 2x5 2x6 2x7
Sprint up to middle cone and back. Then
Sprint around middle cone to a giant figure Full rest between sets
8 back to the start.
Star Drill
Set cones about 3yds apart. Rsh x1 Rsh x2 Rsh x3 Rsh x4
Shuffle or backpedal to the middle. Lsh x 1 Lsh x 2 Lsh x 3 Lsh x 4
Sprint out to the edge BP x 1 BP x 2 BP x 3 BP x 4
Shuffle - Shuffle - Backpedal Full rest between sets
Figure 8 Drill
Place the cones between 5-10 yds apart. 2x4 2x5 2x6 2x7
Run a figure 8 AFAP. Alternate Directions
Full rest between setsStrength 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 BellVHHS Boys Lacrosse Workouts
Upper Body Workout
Misc/ No Equipment Bar Bell Dumbells
Place your hands on the floor slightly wider
than shoulder width apart and extend your Lie on a flat bench and grasp the bar slightly wider than
legs behind you. Brace your core and lower shoulder width. Lower the bar to your chest while Hold dumbbells at your sides and stand with feet shoulder
your body until your chest is just above the keeping your glutes and abs tightened, your elbows width apart. Bend your hips back to squat down until the
Pushups floor. Take two seconds to lower down and Bench slightly tucked, and your back arched. When the bar Shrug weights are knee level. Now explode upward and shrug
two seconds to press back up. Remember to Press touches your body, drive your feet into the floor to press hard at the top. Reset your feet before beginning the next
keep your back flat throughout the the bar back up. Adjust your weights accordingly for rep.
movement, your elbows close to the sides of each set.
your torso, and to fully extend your elbows at
the top of the pushup.
Sit on a bench with an incline and your frontal body facing
Set the bar up in a squat rack or cage, and grasp it just the seat. Then extend and raise your arms in the shape of a
Grab the bar at (or slightly inside) shoulder outside shoulder width. Take the bar off the rack and “Y” formation (thumbs upward) for the first position. Then
width, with a supinated grip (palms facing hold it at shoulder level with your forearms vertical. bring them down to form a “T” (thumbs down). Follow with
Chin Up/Pull you). While keeping core tight, pull yourself Overhead Squeeze the bar and brace your abs. Press the bar Incline YTW the last movement by putting your arms in the shape of a
Up up until your chin is over the bar. Try not to Press overhead, pushing your head forward and shrugging “W” by shrugging and squeezing your shoulder blades
use momentum to get your chin over the your traps as the bar passes your face. together and raising your arms like a field goal.
bar.
Grab a barbell with an overhand grip and hold it at
shoulder height. Keep your elbows up high and your
Hold an EZ bar (palms facing up) with a upper arm parallel to the ground. Slightly bend your Set an adjustable bench to a 30- to 45-degree angle and lie
shoulder- width grip and arms extended with knees and drop down while keeping your torso upright Incline back on it with a dumbbell in each hand at shoulder level.
EZ Bar Curl a slight bend at the elbows. Keeping your Push and avoiding leaning forward. Explosively extend your Bench Then arch your back, drive your feet into the floor, and press
upper arms at your sides, curl the bar up. Press knees and hips as you drive the barbell overhead and Press the weights over your chest.
Take three seconds to lower the bar back stand up tall. Slowly lower the barbell back to your
down. shoulders before repeating.
Stand with feet shoulder width apart. Then, with your Hold a dumbbell in each hand and, keeping your lower
lower back arched, bend your hips back to lower your back in its natural arch, bend your hips back until your
Use dip bars if available, or place your
torso and grasp the bar with hands shoulder width. torso is about parallel to the floor.
palms on a bench or chair, and extend your
Dip Clean and Extend your hips to lift the bar off the floor. When it gets Bentover Allow your arms to hang. Now, squeeze your shoulder
legs in front of you. Lower your body until
Press past your knees, jump and shrug the bar so that Lateral blades together and raise your arms out 90 degrees, with
your upper arms are parallel to the floor, but
momentum raises it and you catch it at shoulder level. thumbs pointing up, until your upper arms are parallel to
no lower. Extend your elbows to come up. Raise
Brace your abs and stand tall. Press the bar straight the floor.
overhead.
Wedge the end of a barbell into a corner, or load it into a Grasp the bar (or dumbbells) with an overhand grip and
Step on the free end of each band with the landmine station. Load the opposite end with weight and bend forward so torso is parallel to the
Lateral opposite foot so the bands form an X in front Landmine grasp it toward the end of the sleeve with your left hand. Bentover floor. Squeeze your shoulder blades together and row the
Raise of your body. Raise your arms 90 degrees Press Stand with feet shoulder width and press the bar. Row weight to your neck. This is different than a barbell row to
out to the sides until your upper arms are your chest, so be sure to use less
parallel to the floor. weight than you would for a barbell row.
Set a barbell in a power rack (or use a Smith machine) Grab a dumbbell in one hand and stand in a staggered
at about hip height. (About four rungs up should work). stance with one foot forward. Bend at your hips and knees
Lie underneath it and grab it with hands about shoulder- and lower your torso until it's almost parallel to the floor. Let
width apart with the bottom of your heels on floor. Hang the dumbbell hang at arm's length from your shoulder.
Inverted from the bar so your body forms a straight line. One Arm Without moving your torso, pull the dumbbell to the side of
Row Squeeze your shoulder blades together and pull Row your torso, keeping elbow close to your side. Pause and
yourself up until your back is fully contracted. squeeze at top of movement. Lower dumbbell back to start
position.
Stand or set an adjustable bench to a 45- to 60- degree
Stand with feet hip-width apart and bend your hips back. incline and lie back against it with a dumbbell in each hand.
Grip the bar just outside of your knees. Hold the weights with your palms facing up and a braced
Keeping a flat back, extend your hips to stand up, and core. Then, keeping your upper arms vertical, curl the
pull the bar up along your body until lock-out, as your weights up. Pause for a second and slowly allow the
Deadlif hips drive through and your shoulders move back. While Dumbell weights to return to the starting position with arms fully
pulling, keep your eyes on the ground a few feet in front Curls extended. Remember to keep your elbows tucked at your
of you. Carefully lower the bar back to the starting sides, to squeeze the biceps at the top of the lift, and to
position. lower the weight until your arms are fully extended.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
Cable Station knees. Explosively extend your hips as if jumping, while
at the same time shrugging your shoulders and pulling Hold a dumbbell in each hand with palms facing your sides
the bar straight up in front of your torso. As the bar and arms extended straight down. Keeping your upper
Hang reaches chest level, bend your elbows and flip your Hammer arms against your sides, curl both weights at the same
Clean wrists to catch the bar at shoulder level. In this stance, Curl time, minimizing momentum used during the curl.
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.
Hold a dumbbell in each hand with arms hanging at your
Attach a rope handle to the top pulley of a sides and palms facing the body. With an upright posture,
cable station. Grasp an end in each hand slowly begin to curl one dumbbell up across your body to
Face Pull with palms facing each other. Step back to Cross-body opposite shoulder. Pause for one second and slowly lower
place tension on the cable. Pull the handles Curl back to the starting position.
to your forehead so your palms face your Remember to keep your palms facing inward,
ears and your upper back is fully contracted. elbows tight at your sides, and to squeeze the bicep at the
top position.
Attach a rope handle to the top pulley of a Lying on a bench, hold the weights directly over your face.
cable station and grasp an end in each Lying Keeping your upper arms at that angle,
Triceps hand. Push the weight down to lock out your Triceps bend your elbows and lower the weights behind your head.
Pushdown elbows and then let your elbows drift back Extend your elbows, keeping the same angle
Extensio
slightly on the way up so you feel a stretch in with your upper arms.
your triceps. nLower Body Workout
Misc/ No Equipment Bar Bell Dumbbells
Set a barbell on a power rack at about shoulder height. Grab
the power with an overhand grip at shoulder width and raise
Brace your abs with heels on a stability your elbows until your upper arms are parallel to the floor. Stand lunge-length in front of a bench. Hold a dumbbell in each
ball. Raise your hips into the air, but keep Take the bar out of the rack and let it rest on your fingertips. hand and rest the top of your lef foot on the bench behind you.
Bulgarian
Swiss Ball Leg your knees straight. From there, bend your Fron Squat Your elbows should be all the way up throughout the Lower your body until your rear knee nearly touches the floor and
knees and roll the ball back toward you. Split
Curl movement. Step back and set your feet at shoulder your front thigh is parallel to the floor.
Keep your hips elevated throughout the Squat
width with toes turned out slightly. Squat as low as you can
set. without losing the arch in your lower back.
A killer deadlift variation, hold a barbell with a shoulder-
Stand with your toes on the block and hold width grip and stand with feet hip-width apart. Bend Stand behind a bench or another elevated surface that will
onto something sturdy for support. Raise Romania your hips back as far as you can. Allow your knees to put your thigh at parallel to the floor when you step your foot
Bodyweight your heels to come up on the balls of your n bend as needed while you lower the bar along your Dumbbell onto it. Hold a dumbbell in each hand and step onto the
Calf Raise feet, and then lower your heels until you Deadlif shins until you feel a stretch in your hamstrings. Keep Stepup bench, but leave your trailing leg hanging off.
feel a stretch in your calves. Use Dumbells your lower back in its natural arched position
to add extra weight throughout.
In a squat rack or cage, grasp the bar as far apart as is
Stand with feet hip-width apart and the comfortable and step under it. Place it on your lower
kettlebell on the floor. Grasp the weight traps, squeeze your shoulder blades together, push your
with both hands (palms facing you) and, elbows up and nudge the bar out of the rack. Take a
Hold a dumbbell in one hand and stand on the opposite leg.
keeping your lower back flat, extend your step or two back and stand with your feet at shoulder Single Bend your hips back and lower your torso until you feel your
Kettleball hips to raise it off the floor. From there, Squat width and your toes turned slightly out. Take a deep Leg lower back is about to lose its arch. Squeeze your glutes and
Swing take a deep breath and bend your hips breath and bend your hips back, then bend your knees Romani extend your hips to come up.
back, allowing the weight to swing back to lower your body as far as you can without losing the an
between your legs. Explosively extend arch in your lower back. Push your knees out as you
Deadlif
your hips and exhale—allowing the descend. Drive vertically with your hips to come back
momentum to swing the weight up to up, continuing to push your knees out.
shoulder level. Control the descent, but
use the momentum to begin the next rep.
Stand straight up with feet hip-width apart and shins one
inch away from the bar. Grip the bar with a double Stand with your feet hip width, holding a dumbbell in each
Stand with feet shoulder-width apart and pronated or reverse grip, bend knees and push them hand. Step forward with one leg and lower your body until
Jump squat down until your thighs are about Deadlif into your straight arms. Bring your chest up as much as Walking your rear knee nearly touches the floor and your front thigh is
Squat parallel to the floor but no deeper. Jump as possible and look straight ahead. Keeping your back flat, Lunge parallel to the floor. Step forward with your rear leg to perform
high as you can. Land with soft knees and extend your hips to stand up, pulling the bar up along the next rep.
begin the next rep. your legs to lockout.
Adjust the seat of the machine so that you can sit Stand with the dumbbells still in your hands and step back
Kneel down in a lunge position with your comfortably with your hips beneath your knees and with your right foot. Lower your body until your front thigh is
right leg in front, and rest your back knee your knees in line with your feet. Remove the safeties parallel to the floor and your rear knee nearly touches the
Kneeling Hip on a towel or mat, if available. Extend your Leg Press and lower your knees toward your chest until they’re Reverse floor. Keep your torso upright.
Flexor left hand above your head and let your bent 90 degrees and then press back up. Be careful Lunge Step forward to return to the starting position. Complete
Stretch right hand hang at your side. Contract your not to go too low or you risk your lower back coming off all reps on one leg, then switch
left glute and push your hips forward until the seat (which can cause injury). legs. That’s one set.
you feel a stretch in the front of your hip.
Hold for 30 seconds.
Set up in a squat rack or cage. Grasp the bar as far
apart as is comfortable and step under it. Squeeze your
Stand on your right leg and pick your left shoulder blades together and nudge the bar out of the
one up off the floor. Raise both arms in rack. Step back and stand with your feet at shoulder Hold the weights at shoulder level and stand with feet
front of you to act as a counterbalance. If width and your toes turned out slightly. shoulder-width apart and toes turned slightly out.
Skater you have light weights or something similar Pause Squat Take a deep breath and tuck your hips back, then bend Dumbbell Squat down as low as you can without losing the arch in your
Squat to help you keep your balance, use it. Bend your knees to lower your body as far as Squat lower back.
your hips and knee and lower your body as you can without losing the arch in your lower back. Push
low as you can. Come back up. your knees out as you descend. Hold the bottom
position for two seconds.
Place a block, step, or weight plate on the floor. Grasp a
barbell and hold it on the backs of your shoulders, as in
Stand tall with feet flat on the floor and
Jumping Calf Barbell Calf a squat. Place your toes on the block so your calves are
jump using only your calves. Land softly,
Raise Raise stretched, but make sure you can maintain balance.
absorbing the force by dropping into a half
Raise your heels to come up onto the balls of your feet.
squat; also, try to land quietly.Lie on your back on the floor and bend Rest your upper back on a bench and sit on the floor
your knees so your feet rest on the floor with legs extended. Roll a loaded barbell up your thighs
close to your butt. Brace your abs and until the bar sits on your lap (you may want to place a
drive your heels into the floor to raise your Barbell towel or mat on your hips or attach a pad to the bar for
Glute Bridge hips into the air. From there, walk your feet Hip comfort). Brace your abs and drive your heels into the
Walkout out in a V shape, taking small steps with Thrust floor to extend your hips, raising them until your thighs
your heels and upper body are parallel to the floor.
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.
Lie on your back on the floor and bend
both knees so that your feet rest on the
Single-Leg floor close to your butt. Brace your abs and
Glute Bridge 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.
Place the ball against a wall and stand
with your back against it, holding it in
Swiss Ball Wall place. Place your feet shoulder- width
Squat 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.
Sit on the floor and place your hands on
the floor under your shoulders, fingers
pointing in front of you. Place your feet
Reverse shoulder width and squeeze your glutes.
Table Up 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.
Hold the weight close to your chest at
shoulder level with both hands on the
Kettleball handle and palms facing each other. Squat
Press-Out 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.
Hold the EZ bar overhead and step
Overhead forward with your left leg. Lower yourself
Lunge until your left thigh is parallel to the floor
and your rear knee nearly touches the
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