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10 week Conditioning Program for Girl’s Lacrosse 2016

Generally run at a comfortable pace (not panting so hard you think you are going to throw up but not so slow you are able to easily carry on a conversation) unless otherwise indicated.

Try to run on grass or a track (not paved roads) whenever you can.  FYI:  4 laps of track = 1 mile 

 

Dynamic Stretching  Do each for 15 yds (you can walk out 15 long steps before you start to have an idea of distance)  Go out doing first activity and come back doing 2nd activity.
Walk on balls of feet / Walk on heels
Butt kicks walking / butt kicks fast and running
Forward lunge then bring back leg up for knee to chest / high skip (lift knees high)
Forward lunge then bring back leg up for ankle crossed over thigh stretch / long skip (drive leading leg forward)
Low Side shuffle right (touch elbows to knees)/ low side shuffle left
Toe reach (put one leg out straight with heel on ground and toes up and touch opposite hand to toe) / back pedal – short steps and fast
Lateral lunge walk right (repetitive lunge to right) / karaoke right (crossover in front and then behind)
Lateral lunge walk left / karaoke left
Forward lunge with trunk rotation – hands behind head and turn toward forward leg / butt kick with high knee lift
Jog with roll  - alternate roll to right then roll to left
Jog and jab every 5 steps to run zig zag

 

 

*** Start here if you have not been conditioning in past month***                                                   
Starter Week:
Monday
Warm up Jog 3 min                                                    
Dynamic Stretching               
Run 1 mile or 10 min             
Regular stretching
                       
Tuesday
Stickwork (See description p.9)                                
UE/Core Workout 1   
           
Wednesday
Warmup Jog 3 min                                                                 
Dynamic Stretching                                                               
Run 1 mile or 10 min                                                                                                                         
Regular stretching
 
Thurs
Stickwork                                                                   
UE/Core workout 2   
                                               
Fri or Sat
Warmup Jog 3 min                                                     
Dynamic Stretching                                                   
Run 2 miles or 20 min                                                
Regular Stretching                                                      
UE/Core Workout 1   
 
                              
*** Start here if you have been running/working out in recent weeks***
Week 1                                                                                              
Monday
Warm up Jog 3 min                                                                                        
Dynamic Stretching               
Jumps – Workout A              
Run 1.5 miles or 15 min                                             
Footwork – Workout A         
Regular Stretching      
 
Tuesday
Dynamic Stretching                                       
Agility Workout A                                                                
UE/Core Workout A                          
Regular Stretching                                                      
Stickwork                               
 
Wednesday
Warm up Jog 3 min                                                                                        
Dynamic Stretching                                                   
Jumps – Workout B                                                              
Run 1.5 miles or 15 min                                             
Footwork –Workout B                      
Regular Stretching                                                      
 
Thursday
Dynamic Stretching                                       
Agility Workout B                                                                             
UE/Core Workout B              
Regular Stretching                                                      
Stickwork                                                                   
 
Fri or Sat
Warm up Jog 3 min                                                                                        
Dynamic Stretching                                                                                                   
Run 2 miles or 20 min                                                
Footwork Workout C                                                            
UE/Core Workout A                                                  
Regular Stretching                                                                                                                  
 
Week 2
Same as week 1, except:
Increase Wednesday’s run to 2 miles or 20 minutes
And Friday/Saturday’s run to 2.5 miles or 25 minutes
 
Week 3 and 4
Same as week 1, except
Wednesday’s Run is Run Pickup Workout A
Friday/Saturday’s run is 2.5 miles or 25 minutes with 10 minutes in the middle of the run faster than the rest
 
Week 5:                                                                                             
Monday
Warm up Jog 3 min                                                                            
Dynamic Stretching                                                   
Jumps – Workout A                                                              
Run 2 miles or 20 min
Footwork – Workout A
Regular Stretching                                          
 
Tuesday
Dynamic Stretching                                       
Agility Workout A                                                                                                    
UE/Core Workout A                                                  
Regular Stretching                                                                                                                              
Stickwork
 
Wednesday
Warm up Jog 3 min                                                                                        
Dynamic Stretching                                                   
Jumps – Workout B                                                                                                  
Run Pickup Workout A (see description p. 6)          
Footwork –Workout B                                                          
Regular Stretching                                                      
                                                           
Thursday
Dynamic Stretching                                       
Agility Workout B                                                                                                                 
UE/Core Workout B                                                  
Regular Stretching                                                      
Stickwork                                                                   
 
Fri or Sat
Warm up Jog 3 min                                                                            
Dynamic Stretching                                                                                       
Run 2.5 miles or 25 min with 10 min in the middle of the run faster than the rest                             
Footwork Workout C                                                                        
UE/Core Workout A                                                  
Regular Stretching      
 
Week 6:
Same as week 5, except
Friday/Saturday:  Run 3 miles or 30 minutes with 10 minutes in the middle of the run faster than the rest  
 
Week 7:
Same as week 5, except:
Wednesday, Run Pickup Workout B instead of A    
Friday/Saturday: Run 3 miles or 30 minutes with 12 minutes in the middle of the run faster than the rest   
 
Week 8, 9, 10:
Same as week 5, except:
Wednesday, Run Pickup Workout B instead of A    
Friday/Saturday: Run 3 miles or 30 minutes with 15 minutes in the middle of the run faster than the rest                                                               
           

 

 

Descriptions of Workouts Above

 

Regular Stretching:  Hold 30 sec and repeat 2 times for each leg

Calf  stretch – stand on a step and let your heel drop down OR put your toes against a wall, heel on the floor and lean forward.

Quad stretch – Stand, grab your foot with one hand behind you and pull it towards your butt.

Hamstring stretch – Stand, put your heel up on table (car/fence) at waist level.  Keep your knee straight.  Lean forward from your hips to stretch the back of your leg.

Hip flexor stretch – Stand.  Put one foot forward and one foot back.  Tuck your butt under and lean your hips forward by bending your forward leg.  The stretch is to the front of the hip for your back leg.

IT band stretch – Find table top even with the top of your thigh.  Put your lower leg on edge of table top with your foot turned in and knee out (like you would cross your legs).  Lean forward over your leg.  Stretch is to butt/hip/outer thigh of bent leg.

Groin stretch – Stand with feet apart.  Lean to one side and bend knee on that side.  Stretch is to inner thigh on leg you are leaning away from. 

Your choice  - add any other stretches that you like.

 

Footwork Workout A:

Put a stick/broom on the ground. 

Step forward and backward over the stick with right foot then left foot as fast as you can for 1 min.  Rest briefly.  Repeat for another minute starting with left foot then right foot.

Step side to side over the stick with one foot then the other for 1 min.  Rest briefly.  Repeat for another minute.

 

Footwork Workout B:

Put 4 markers/cones one step apart at 12 o’clock, 3 o’clock, 6 o’clock, 9 o’clock

Start in the center of the clock.  Step out with both feet and then back to the center for each marker in the following sequences.  Do each sequence for 1 min.

12 o’clock, 3 o’clock, 6 o’clock, 9 o’clock – for 1 min

12 o’clock, 9 o’clock, 6 o’clock, 3 o’clock – for 1 min

12, 6, 9, 3 – for 1 min

6, 12, 3, 9 – for 1 min

 

Footwork Workout C:

Take 2 plastic water bottles, fill them with water, set them approx. 2 feet apart.  Tie a string from the neck of one to the neck of the other so that you have a hurdle made of the string and bottles. 

Step sideways back and forth over the string as fast as you can (lift your knees high) for 1 min. Rest briefly.  Repeat for another minute.

Stand facing the hurdle and step over the hurdle with both feet and then backwards with both feet as fast as you can for 1 min.  Rest briefly.  Repeat for another minute.

 

Jump Workout A   Do each jump 10 times.  Push HARD with each jump!!

Stand in one place:

High Jump: Squat down, jump up and reach arms over head toward sky. Repeat 10 times.

Split-squat jumps: One foot forward and one back, squat down and jump high, in the air change leg position to opposite leg in front, repeat jump to get back to starting foot position.  This is ONE repetition.  Repeat 10 times.

Long Jump: Start with feet shoulder width apart.  Jump forward as far as you can.  Go back to your starting point.  Repeat 10 times. 

Skaters: Start on left foot.  Push off left foot and jump to the side as far as you can to land ONLY on right foot.  Push off right foot to return to starting spot on left foot.  This is ONE repetition.  Repeat 10 times.

Single Leg Hops: slow run forward for several steps then hop on right foot 5 times.  Turn around and repeat with left foot.  This is ONE repetition.  Repeat 5 times.

 

Jump Workout B  Do each jump 10 times.  Push HARD with each jump!!

Tuck jump: Squat and jump up high while bringing your knees up toward your chest as far as you can.  Repeat 10 times.

Ankle Jumps:  Keep your knees straight and jump as high as you can using just your ankles/feet to push.  Repeat 10 times.

Jump and Spin 180 degrees: Stand with feet shoulder distance apart.  Squat and jump up with both feet, spin 180 deg (1/2 turn) to the left in the air to land facing the other way.  Jump up, spin to the right to return to start. This is ONE repetition.  Repeat 10 times.

Diagonally forward Skaters:  Like Skaters from Workout A but jump diagonally forward with each step.  Repeat 10 times.

Hop and stick every 3rd step:  Hop forward on one foot 12 times.  Go fast but pause briefly on every 3rd step.  Repeat with other foot.  This is ONE repetition.  Do 5 times.

 

Pickup Workout A

Run 5 min (1/2 mile).  Then Sprint 15 sec, jog 45 sec.  Do this 10 times (sprint/jog). Run 5 min to warm down.

 

Pickup Workout B

Run 10 min (1 mile).  Then Sprint 15 sec, jog 45 sec.  Do this 10 times.  Run 5 min to warm down.

 

UE/Core Workout A:  Push yourselves – you should feel like you are working hard.  If it feels easy do more reps or hold for longer.

Dips  3 x 10 reps:  On sturdy chair put hands at front of chair seat and your feet far out from the chair so your body is straight from your shoulders to your feet.  Bend your elbows but keep your body straight to lift your body up and down.

Regular Pushups 3 x 10 reps  Keep your body straight.  (Don’t stick your butt up.)

Side Planks 3 x 30 sec FOR EACH SIDE– Lie on your side on the floor and get up on your elbow.  Bring your body up from the floor so that your body is straight and you are only touching the floor along your forearm/hand and the side of the lower foot.  Hold 30 sec.  Repeat 3 times for each side.

Bird Dog x 20 reps for each diagonal and 20 reps alternating sides:  Get on your hands and knees on the floor and hold your belly tight and your back flat.  Keep your torso from wobbling and raise your right hand and left knee, stretch them out to body level in front of you and behind you, then touch your hand to your knee under you and return to the outstretched position.  This is one rep.  Do 20 reps for this diagonal, then switch to the other arm and leg for 20 reps.  Then do 20 reps where you alternate diagonals.  Your hips and back should stay totally still while your arm and leg are moving.

 

UE/Core Workout B:  Push yourselves – you should feel like you are working hard.  If it feels easy do more reps or hold for longer.

Multilevel pushups:  3 x 10 reps  Start as high as you can.  Drop half way down and pause, then go as far down as you can and pause, come back to the middle and pause, then return to the top.  Repeat for 10 reps and do 3 sets.

Planks: 3 x 30 sec.  Lie on your stomach on the floor.  Get up on your elbows and toes and hold your body in a straight line from shoulders to toes.  If your back is sagging or your butt is sticking up you are not using your core (trunk) muscles enough.  Hold 30 sec.  Repeat 3 times.

Table:  20 reps for each leg by alternating.  In the crab position (on your hands and feet with your belly toward the ceiling) lift your butt so your legs and torso are parallel to the floor.  Holding your body parallel to the floor lift one leg and stretch your leg out straight so that it is also parallel to the floor and hold for 5 sec.  Return that leg to the ground and repeat with the other leg.  Repeat 20 times for each leg – each time hold the outstretched position for 5 secs.

Parachute:  20 reps with 10 sec hold.  Lie on your belly on the floor with your arms above your head.  Lift your arms and your legs off the ground and hold for 10 sec.  Repeat 20 times.  (If your back hurts with this one then put a pillow under your belly and hips and raise your arms and legs to your body level and hold.)

Sleeping (just kidding):  20 reps with 10 sec hold.  Lie on your back with your arms by your sides and your palms up.  Lift your arms, legs and head  just barely off the ground.  Hold 10 sec.  Repeat 20 times. 

 

Agility Workout A  You will need 5 cones/markers to set up your workout.

Part 1:

Set up 5 cones in a straight line with 5 giant steps (approx 5 meters) between each cone for a total of 20 giant steps/meters from the 1st to 5th cone.

Start at the first cone.  Sprint to cone 3 (10 meters) and backpedal to cone 2 (5 meters).  Sprint to cone 4 and backpedal to cone 3.  Sprint to cone 5 and backpedal to cone 4.  Stop and walk back to the start.  Repeat 5 times with a short rest between each rep to recover your breathing to normal.  Push hard!

Part 2:  Star Drill- Sprint, karaoke, shuffle

Put 4 cones in a square (10 meters/giant steps apart on each side.)  Number them from 1 to 4 clockwise around the outside.  Put cone 5 in the middle.      Start at cone 1.
Sprint diagonally from cone 1 to cone 5.
Karaoke leading with left foot from cone 5 to cone 1.
Side shuffle leading with left foot from cone 1 to cone 2.
Sprint diagonally from cone 2 to cone 5.
Karaoke leading with right foot from cone 5 to cone 2.
Side shuffle leading with right foot from cone 2 to cone 3.
Sprint diagonally from cone 3 to cone 5.
Karaoke leading with left foot from cone 5 to cone 3.
Side shuffle leading with left foot from cone 3 to cone 4.
Sprint diagonally from cone 4 to cone 5.
Karaoke leading with right foot from cone 5 to cone 4.
Side shuffle leading with right foot from cone 4 to cone 1.
Repeat 5 times.

 

Agility Workout B  You will need 5 cones/markers to set up your workout.

Part 1:  Set up 5 cones in a straight line with 5 giant steps (approx 5 meters) between each cone for a total of 20 giant steps/meters from the 1st to 5th cone.

Start at the first cone.  Sprint to cone 2, touch cone with your right hand, sprint back to cone 1, touch cone with left hand.  Sprint to cone 3, touch cone with right hand, sprint back to cone 1, touch with left hand.  Sprint to cone 4, touch with right hand, sprint back to cone 1 and touch with left hand.  Sprint to cone 5, touch cone with right hand, sprint back to cone 1 and touch with left hand.  Rest and let your breathing recover to normal.  Repeat 5 times.  PUSH HARD when you are sprinting!!

 

Part 2:  Star Drill – Sprint, Karaoke, Backpedal

Put 4 cones in a square (10 meters/giant steps apart on each side.) Number them from 1 to 4 clockwise around the outside.  Put cone 5 in the middle.       Start at cone 1.
Sprint diagonally from cone 1 to cone 5.
Karaoke leading with left foot from cone 5 to cone 1.
Backpedal from cone 1 to cone 2.
Sprint diagonally from cone 2 to cone 5.
Karaoke leading with right foot from cone 5 to cone 2.
Backpedal from cone 2 to cone 3.  
Sprint diagonally from cone 3 to cone 5.
Karaoke leading with left foot from cone 5 to cone 3.
Backpedal from cone 3 to cone 4.
Sprint diagonally from cone 4 to cone 5.
Karaoke leading with right foot from cone 5 to cone 4.
Backpedal from cone 4 to cone 1.
Repeat 5 times.

 

Stickwork:  The more time you spend with a stick & ball in your hands the readier you will be for the season  :o)

Cradling:  5-10 min  Try all of these and create your own variations.

  • Regular cradle – ear to nose and close to your head
  • Half circle with back of stick towards your head (scrape face)
  • Full circle counter clockwise
  • Full circle clockwise (scrape face)
  • Regular cradle to release of top hand, bring stick parallel to floor using lower hand, keep the ball under control, return to protected position at side of head
  • Over head – hold stick parallel to ground on one side of you, bring up over head to end at same position on other side of you.  Stick should remain parallel to ground the whole time.  Return to other side. 
  • Repeat all of the above with your other hand at the top of the stick.
  • Combine skills above – be controlled but unexpected.  Be inventive!  Have fun!

 

Partner Passing or Wall Ball:  15-20 min  Stand 5 yards apart (this is close) or only a stick’s length from the wall.

Do 25-50 repetitions of each of these:

  • One regular cradle between each pass
  • Change hand on top – one regular cradle between each pass
  • Quick sticks – give with your arms and release  - NO CRADLE
  • Repeat quick sticks with other hand on top
  • Right hand on top.  Throw from right side of body and catch reverse on left (do NOT change hands)
  • Left hand on top.  Throw from left side of body and catch reverse on right (do NOT change hands)
  • Right hand on top.  Throw reverse from left side of body and catch on right (do NOT change hands)
  • Left hand on top.  Throw reverse from right side of body and catch on left (do NOT change hands)
  • Throw with right hand on top, switch hands and catch with left hand on top
  • Throw with left hand on top, switch hands and catch with right hand on top
  • Side arm or flip pass.  Stand a little closer to wall – Flip ball at wall from waist level and catch.  Step into your pass and catch.
  • Try side arm/flip pass with your other hand on top.
  • Bounce from floor to wall and catch.  Try with other hand on top.
  • One handed – bounce from floor to wall and catch – keep ball low.  You guessed it – try with other hand on top.
  • Ground ball pickup – pass ball at wall to rebound as groundball.  Pickup groundball, protect ball immediately by bringing close to body, and pivot before you crash into the wall.  Once again, try with other hand on top.

 

Partner Passing/Wall Ball Patterns:

  1. Right hand only on stick.  Hold about 1/3 way down shaft with stick at side parallel to ground.
  • pass underhand
  • pass around back
  • pass between legs
  • Pass around the world (with right hand on stick bring stick around your left shoulder coming in front of you.  Turn your shoulders to the left to allow you to follow through toward your partner.)

After 25 rounds or so repeat with left hand on stick

2.  Both hands on stick – all passes are quick stick (give with ball and release with no cradle) ** Never change hands with ball in stick – change hands only when partner has ball

  • Right regular pass
  • Left regular pass
  • Catch right reverse and pass right reverse
  • Catch left reverse and pass left reverse

Advanced: Add to sequence

  • Pass around the back right
  • Pass around the world right

And a bigger challenge…

  • Pass around the back left
  • Pass around the world left

Stick Tricks:  5 min?  Just have fun… Some ideas…

  • Flip the ball from the front to catch it on the back of your stick
  • Circle the ball – toss ball up and circle it with your stick head, then catch the ball
  • Circle the ball adv – toss ball up, circle the ball with the part of your stick between your hands and catch the ball
  • One handed – toss ball up and catch it next to your hip
  • One handed – toss ball up and catch it behind your back
  • One handed – toss ball up, put stick between your legs from the back and catch ball in front of you
  • Flip ball up, hit it with the stick handle and catch it.
  • Flip ball up and hit it with the bottom of the end of the stick, then catch it
  • Flip ball up and catch it on the side of the stick head
  • Spin your body in a circle while holding the ball on the side of your stick
  • Throw ball over head, spin yourself 360 degrees and then catch ball
  • Throw stick with ball in it over your head and then catch it again with ball still in stick