09/03/2018 - Optional Practice Plan
From Lacrosse Plan Drills
Back to Practice Plans
| Time |
Drill
|
| 5 Min |
Active Stretching
- Start with a warm up jog of a full length of the field and back
- Knee huggers (hamstrings): Hug each knee to the chest, moving hips forward
- High kicks (hamstrings, hips): Kick leg up and across the body towards raised hand on opposite side. Let leg free fall (lightly) backwards.
- Lateral slides (groin, hips, knees, ankles, lower back): *visualize a line of hurdles* move laterally while ducking under each hurdle.
- Heel scoops (hamstrings, lower back): Extend leg out in front with heel on the ground. Reach with both hands towards the heel. Come “through the leg” with arms all the way above the head.
- Toe touches (hamstrings, core): On one foot, reach down and across the body towards the foot on opposite side. Simultaneously reaching behind with unplanted leg.
|
| 10 Min |
|
| 10 Min |
|
| 5 Min |
Water
|
| 10 Min |
|
| 10 Min |
|
| 5 Min |
Water
|
| 10 Min |
Plyometric Speed Drills
Vertical Power Skips
- Focus on Skipping and Jumping as high as you can
Horizontal Power Skips
- Focus on Skipping as far as you can
Vertical Double Leg Bounds
- Keep both legs in sync and jump high
Horizontal Double Leg Bounds
- Keep both legs in sync and jump forward as far as you can
Single leg lacrosse stick pogos
- Put your lacrosse stick across your shoulders
- Do single leg pogos, alternating legs as you go
|
| 10 Min |
Sprints & Sled Pulls
|
