In-season and off season training is critical for the success of any athlete. How you take care of your body is just as important as how you take care of your stick. The following information is provided to you to use and use wisely.
NEW - Improve your footwork by Jumping Rope!
Jump Rope Routine
FLEXIBILITY
LIMBER 11 Low Body Warm-up: This warm-up will be something we can do to help open up your hips, glutes, hamstrings and back. Go slow and easy at first.
Limber 11 Routine
Limber 11 Video
Yoga: Before you laugh, try one or two of these programs. Flexibility is essential to getting stronger and faster, it's also great for injury prevention.
Yoga for Beginners
Yoga for Athletes to Boost Recovery
Energizing & Strong Vinyasa Flow
STRENGTH
Weight Room Work Outs: These are total body workouts that should be done three - four days a week. In-season keep the weights moderate with high repetitions and in the off season increase the weights and keep your repetitions to 8-10 in order to build muscle.
Depending on where you are lifting, you may have to modify a few lifts. We really want to hit our legs with squats, dead lifts, cleans and lunges. Use a belt and a spotter when squatting and dead lifting.
Day 1
Day 2
Day 3
Randy Couture MMA Work Out: Look like a fighter, feel like a fighter and move like a fighter. Do this work out twice a week, start out with just the bar for the first few times. 8 reps of each exercise, and do 6 sets with 60 seconds of rest in between. You can't drop the bar until to complete the set. Couture Workout
Please email me at [email protected] for any questions.
LACROSSE DRILLS WALL BALL DRILLS
With parking lots wide open, go find a nice flat wall. You can do these drills on your own or with a group of guys. Take pride in your off hand.
Wall Ball 300
Rhino Wall Ball
Pow Lax
Pow Lax is a YouTube Channel you can look at or subscribe to. Great resource for beginners with videos on "How to hold your stick", "How to Catch", "How to Pass", "How to Cradle" and "How to Switch Hands". Great resource for veteran players too with advanced drills, wall ball drills and trick shot drills. Check out PowLax
Nutrition:
To be an athlete you need to eat like an athlete.
US Lacrosse Nutritional Information
Athlete's My Plate Easy Day - This is your off-season mode. Modify what you eat based on your goal.
Athlete's My Plate Moderate Day - This your in-season mode. Eat for performance.
Athlete's My Plate Hard Day - Heavy work load, back to back games or cross training.
8 Best Supplements for Athletes
NEW - Improve your footwork by Jumping Rope!
Jump Rope Routine
FLEXIBILITY
LIMBER 11 Low Body Warm-up: This warm-up will be something we can do to help open up your hips, glutes, hamstrings and back. Go slow and easy at first.
Limber 11 Routine
Limber 11 Video
Yoga: Before you laugh, try one or two of these programs. Flexibility is essential to getting stronger and faster, it's also great for injury prevention.
Yoga for Beginners
Yoga for Athletes to Boost Recovery
Energizing & Strong Vinyasa Flow
STRENGTH
Weight Room Work Outs: These are total body workouts that should be done three - four days a week. In-season keep the weights moderate with high repetitions and in the off season increase the weights and keep your repetitions to 8-10 in order to build muscle.
Depending on where you are lifting, you may have to modify a few lifts. We really want to hit our legs with squats, dead lifts, cleans and lunges. Use a belt and a spotter when squatting and dead lifting.
Day 1
Day 2
Day 3
Randy Couture MMA Work Out: Look like a fighter, feel like a fighter and move like a fighter. Do this work out twice a week, start out with just the bar for the first few times. 8 reps of each exercise, and do 6 sets with 60 seconds of rest in between. You can't drop the bar until to complete the set. Couture Workout
Please email me at [email protected] for any questions.
LACROSSE DRILLS WALL BALL DRILLS
With parking lots wide open, go find a nice flat wall. You can do these drills on your own or with a group of guys. Take pride in your off hand.
Wall Ball 300
Rhino Wall Ball
Pow Lax
Pow Lax is a YouTube Channel you can look at or subscribe to. Great resource for beginners with videos on "How to hold your stick", "How to Catch", "How to Pass", "How to Cradle" and "How to Switch Hands". Great resource for veteran players too with advanced drills, wall ball drills and trick shot drills. Check out PowLax
Nutrition:
To be an athlete you need to eat like an athlete.
US Lacrosse Nutritional Information
Athlete's My Plate Easy Day - This is your off-season mode. Modify what you eat based on your goal.
Athlete's My Plate Moderate Day - This your in-season mode. Eat for performance.
Athlete's My Plate Hard Day - Heavy work load, back to back games or cross training.
8 Best Supplements for Athletes