Upper Level 2 week virtual workouts

Monday June 8th - Saturday June 20th

​All grades


We are following the guidance of US Lacrosse for our return to play.  They have recommended two weeks of at home work outs prior to group work outs.  We are aware that each player will vary in fitness levels.  The current pandemic has encouraged some to exercise more and some to exercise less so we want to make sure all players can increase their fitness levels appropriately. 
Our exercise recommendations are to get these young men back into “lacrosse shape”, over the next two weeks.  We are aware that you all have different options for cardiovascular and stick work so adjust our suggestions accordingly.  It is preferable for the boys to run or jog over other cardiovascular exercises.  If you wish to use other options as a way of mixing it up that is good as well.  The key is to making sure they are getting the exercise in.  We will give you two options for levels of exercise: 
For stick work we will give you a few wall ball and shooting drills.  Again adjust to what you have.  If you don’t have a wall and can get a partner adjust the workouts to reflect that.  Having a stick in your hand is the key.
Dynamic Warm Up: (30-45 seconds each) (Do these before each workout) (Do a static stretch when you’re done)
  • Jumping Jacks
  • Lunge and twist – (Walking do a lunge then twist your upper body /  then do the reverse)
  • Knee to Chest – (Walking, every other step hug your opposite knee to     your chest)
  • High Kicks – (Walking, alternating legs)
  • Side shuffle – (Jog one direction in a side shuffle then back the opposite direction)
  • Backpedaling – (Backpedal at half speed)
  • Inchworms – (Start in a push up position, then walk your feet to your hands, then continue)
 
-Level 1 (have not exercised much over the past few months)
-Level 2 (have exercised a good deal over the past few months)
 
June 8th
Cardiovascular: 
-Level 1: 10-15 Minute Jog
-Level 2: 15-25 Minute Jog
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
 
 
June 9th
Cardiovascular:
-Level 1: 10-15 Minute Jog
-Level 2: 15-25 Minute Jog
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 10th
Cardiovascular:
-Level 1: 15-20 Minute Jog
-Level 2: 20-30 Minute Jog
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 11th
Cardiovascular:
-Level 1: 10-15 Minute Interval Run (2 minute Jog – 15 second sprint - one minute walk, continue)
-Level 2: 15-25 Minute Jog (2 minute Jog – 20 second sprint - one minute walk, continue)
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 12th
Cardiovascular:
-Level 1: 10-15 Minute Interval Run (2 minute Jog – 15 second sprint - one minute walk, continue)
-Level 2: 15-25 Minute Jog (2 minute Jog – 20 second sprint - one minute walk, continue)
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 13th
Alternative cardio (choose another cardiovascular exercise)
 
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 14th
-Rest
 
 
June 15th
Cardiovascular:
-Level 1: 20-25 Minute Jog
-Level 2: 25-30 Minute Jog
 
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 16th
Cardiovascular:
-Level 1: 20-25 Minute Interval Run (2 minute Jog – 15 second sprint - one minute walk, continue)
-Level 2: 25-30 Minute Jog (2 minute Jog – 20 second sprint - one minute walk, continue)
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 17th
Cardiovascular:
-Level 1: 20-25 Minute Interval Run (2 minute Jog – 15 second sprint - one minute walk, continue)
-Level 2: 25-30 Minute Jog (2 minute Jog – 20 second sprint - one minute walk, continue)
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 18th
Cardiovascular:
-Level 1: 20-30 minute Jog
-Level 2: 25-35 minute Jog
 
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
June 19th
-Rest
 
June 20th
Cardiovascular:
-Level 1: 20-30 Minute Interval Run with Sprints (2 minute Jog – 20 second sprint – One minute walk, continue)
-Level 2: 25-35 - Minute Jog with Sprints (2 minute Jog – 20 second sprint – One minute walk, continue)
Stick work:
-Choose one of the three stick work drills and or one of the two shooting drills
 
 
June 21st
Rest
June 22nd
PRACTICE
 
​Upper Level Wall Drill #1
 
Do all skills 25 times.  2 - 3 sets of each
 
Make it a competition!  See how many balls you drop, or time yourself.   See if you can beat your best time or the time of another teammate
 
****Remember to keep your feet moving the entire time, no standing still!
 
  1.  Throw Rt / Catch Rt
  2.  Throw Lt / Catch Lt
  3.  Throw Rt / Catch Lt
  4. Throw Lt / Catch Lt
  5. Throw Rt / Catch Back Hand Rt
  6. Throw Lt / Catch Back Hand Lf
  7. Quick Stick Rt
  8. Quickstick Lt
 
 
 
 
 
 
 
Upper Level Wall Ball #2
 
Perform each skill 25 times each.  2 - 3 sets
***When throwing aim for a height that would be above someone’s shoulders.
***Have good form when you throw, your arms should be off your body and you should throw straight overhand.
***For ground balls, bend at your knees and meet the ball.  Do not let the ball come to you and have your stick parallel to the ground not perpendicular.  
 
 
1.    Throw Right, Catch Right
2.    Throw Left, Catch Left
3.             Throw right, catch left
4.             Throw left, catch right
5.             Throw right, catch backhanded right
6.             Throw left, catch backhanded left
7.             Groundballs right (Roll the ball to the wall so it comes back low.)
8.             Groundballs left
9.             Throw right, catch right, fake right, roll to left hand and repeat. 
10.           Quick stick right
11.           Quick stick left
***Stand close to the wall, and try to pass the ball quickly with no cradle
 
Upper Level Wall Ball #3
 
Perform each skill 25 times unless indicate otherwise.
***When throwing aim for a height that would be above someone’s shoulders.
***Have good form when you throw, your arms should be off your body and you should throw straight overhand.
***When you V cut you need to cut to your right and back out closer to the wall, your path will look like the letter V 
 
***For Ground Balls, bend at your knees and meet the ball.  Do not let the ball come to you and have your stick parallel to the ground not perpendicular. 
 
1.    Throw Right, Catch Right
2.    Throw Left, Catch Left
3.             Throw right, catch left
4.             Throw left, catch right
5.             Throw right, V cut and catch the ball lefty
6.             Throw left, V cut and catch the ball righty
7.             Groundballs right (Roll the ball to the wall so it comes back low.)  Scoop the ball face dodge and repeat
8.             Groundballs left, scoop face dodge and repeat
9.             20 high bounce shots  (both hands)
10.           20 under hand shots.  They should be low to the ground, aim for the bottom corners.  The ball should not hit the ground.  (both hands)
11.           20 under hand high crank shots.  Your stick should start low and the ball should end up high.  You are aiming for the upper two corners.  (both hands)
 
 
 
 
 
 
 
 
 
 
 
 
 
Upper Level Shooting Drills #1
 
***Practice all of these drills with proper form:
  • Arms off your body
  • Shoot overhand unless indicated
  • Follow through
  • Eyes are always up
  • Find a spot in the goal that you are aiming for.
  • Step with your opposite foot from the hand you are shooting with, and your lead foot should be [pointed at your target.
  • Your hips should face the spot you are aiming for
 
Perform each shot 25 times, both hands.  2-3 sets
 
  1. Overhand form shooting dominant hand (Shoot 50% at a spot, vary your spots)
  2. Overhand form shooting weak hand (Shoot 50% at a spot, vary your spots)
  3. Split dodge and shoot, dominant hand
  4. Split dodge and shoot, weak hand
  5. Overhand form shooting dominant hand (Shoot 75-100% at a spot, vary your spots)
  6. Overhand form shooting weak hand (Shoot 75-100% at a spot, vary your spots)
  7. Ground Ball to a shot,  Pick up a GB and get a shot off quickly - Dominant hand
  8. Ground Ball to a shot,  Pick up a GB and get a shot off quickly - Weak hand
  9. With a partner:  Give and go shot, pass ball to a partner then cut to the goal.  The partner will throw back to you, catch it and shoot. - Dominant hand
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Upper Level Shooting Drills #2
 
***Practice all of these drills with proper form:
  • Arms off your body
  • Shoot overhand unless indicated
  • Follow through
  • Eyes are always up
  • Find a spot in the goal that you are aiming for.
  • Step with your opposite foot from the hand you are shooting with, and your lead foot should be [pointed at your target.
  • Your hips should face the spot you are aiming for
 
Perform each shot 25 times, both hands.  2-3 sets
 
  1. Overhand form shooting dominant hand (Shoot 50% at a spot, vary your spots)
  2. Overhand form shooting weak hand (Shoot 50% at a spot, vary your spots)
  3. Roll dodge and shoot, dominant hand
  4. Roll dodge and shoot, weak hand
  5. Overhand form shooting dominant hand (Shoot 75-100% at a spot, vary your spots)
  6. Overhand form shooting weak hand (Shoot 75-100% at a spot, vary your spots)
  7. Ground Ball to a shot,  Pick up a GB ROLL DODGE and get a shot off quickly - Dominant hand
  8. Ground Ball to a shot,  Pick up a GB ROLL DODGE and get a shot off quickly - Weak hand
  9. With a partner:  Step down shot,  A partner will pass you the ball, You catch the ball and quickly shoot, you are moving minimally- Dominant hand
  10. With a partner:  Step down shot,  A partner will pass you the ball, You catch the ball and quickly shoot, you are moving minimally- Dominant hand
 
 







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