It is recommended that you get out and play lacrosse 3 days per week while out of season. The following workouts will help with developing skill fundamentals. Feel free to mix and match workouts to tailor your own needs and styles. Each workout will take approx. 1 hour to complete. Keep a written record of your progress.
Wall ball & Stick work
Workout 1 Set 1 = 100 Right Hand 100 left hand 40 total switches Set 2 = 50 Right hand 50 left hand 20 total switches Set 3 = 20 C-F-T (Catch-Stick Fake-Throw) right 20 C-F-T Left Set 4 = For time: 60 right hands 60 left hands. *record time X 2 reps
Workout 2 Set 1 = 50 T-Q-C (throw-quick stick- catch) each hand Set 2 = 2:00 min walking wall ball (catch outside, throw outside) Set 3 = AMTAP (As Many Throws As Possible), Right hand, 1 minute *record # of throws Set 4 = AMTAP, Left hand, 1 minute *record # of throws
Workout 3 Set 1 = 10 quick-stick Right, 10 quick-stick left (10 times) Set 2 = 100 T-S-C (throw-switch hands-catch) Set 3 = 2:00 min walking wall ball (catch inside, throw outside)
Set 4 = For Time: 20 quick-stick right 20 quick-stick left *record time X 2 reps