OFF SEASON WORKOUT
WAKE UP
WORK OUT
KICK ASS
REPEAT
WALL BALL BASICS
• STAND BETWEEN 6 – 8 FEET AWAY FROM
THE WALL
• THROW STRAIGHT LINE PASSES, NOT HIGH
PASSES—NOTHING LOOPY!
• FACE WALL SIDEWAYS, WITH SHOULDERS
TURNED AND OPPOSITE FOOT FORWARD
• CATCH INTO THE TRIPLE THREAT POSITION—
DON’T REACH FOR THE BALL
• KEEP ELBOW OFF BODY AND ACTIVELY TURN
SHOULDERS AND TORSO AS YOU THROW
• AIM FOR THE SAME SPOT ON THE WALL
• BE ON YOUR TOES AND MOVE YOUR FEET
“IF SOMETHING STANDS BETWEEN YOU AND YOUR SUCCESS, MOVE
IT. NEVER BE DENIED.” - DWAYNE “THE ROCK” JOHNSON
• 250 REP WALL BALL ROUTINE
• 25 - DOMINANT HAND
https://www.youtube.com/results?sea
rch_query=girls+lacrosse+wall+ball
• 25 – NON DOMINANT HAND
• 25 - RIGHT HAND ONLY (HOLD HALF WAY DOWN STICK) (NO BOTTOM HAND)
• 25 - LEFT HAND ONLY (HOLD HALF WAY DOWN STICK) (NO BOTTOM HAND)
• 50 – ALTERNATING HANDS (THROW RIGHT
(THROW LEFT
CATCH LEFT)
CATCH RIGHT) THEN SWITCH HANDS TO
• 25 - SWITCH HANDS WHILE BALL’S IN AIR (THROW RIGHT
• 25 – SWITCH HANDS WHILE BALL’S IN AIR (THROW LEFT
CATCH LEFT)
CATCH RIGHT)
• 25 – QUICK STICK DOMINANT (CLOSER TO WALL, NO CRADLE BETWEEN PASSES)
• 25 – QUICK STICK NON DOMINANT (CLOSER TO WALL, NO CRADLE BETWEEN PASSES)
• MIX IN DIFFERENT COMBOS, LIKE THROWING/CATCHING FROM OPPOSITE
SHOULDER, SUPER HIGH THROWS/CATCHES, RUNNING TOWARD THE WALL AND
THROWING/CATCHING, ETC.
Time yourself. Count your
dropped balls. Count
consecutive catches. Hold
yourself accountable. Try
to improve speed as well
as consistency.
”RUNNING IS NOTHING MORE THAN A SERIES OF ARGUMENTS
BETWEEN THE PART OF THE BRAIN THAT WANTS TO STOP AND THE
PART THAT WANTS TO KEEP GOING”
• OFF SEASON RUNNING: STRETCH – BEFORE RUNNING
• SPRINT OPTIONS – SHUTTLES, SUICIDES, BEEP TEST (DOWNLOAD ABLE APP FOR YOUR PHONE), HILLS,
STAIRS, LADDER RUNS (SPRINT, JOG BACK TO START, THEN SHORTEN SPRINT DISTANCE, JOG BACK TO
START, AND REPEAT)
• DO NOT SIMPLY RUN! ADD INTERVALS! LAX IS A GAME OF SPRINTS!
• DISTANCE RUNNING – 1 MILE, 5K (3.1 MILES), OR 10K (6.2 MILES)
•
RUN WITH YOUR STICK TO PRACTICE CRADLING, SWITCH HANDS HALF WAY
• STRETCH – AFTER RUNNING
"YOU HAVE TO PUSH PAST YOUR PERCEIVED LIMITS,
PUSH PAST THAT POINT YOU THOUGHT WAS AS FAR
AS YOU CAN GO.”