IMPORTANT

 

  • Begin all workouts with the Dynamic Warm-up and Flexibility Routine (both are below).

  • IN-SEASON PLAYERS: Complete only the plyo/agility workouts 2x per week.

  • OUT-OF-SEASON: Starting with Week #7, if you are done with your spring season, complete the plyo/agility workouts 3x per week and the sprint workout 2x per week.

  • You can NEVER over-train stick skills:)

 

 

 

 

 

 

 

 

 

TIPS & REMINDERS

 

  • A tired, sore, or overtrained athlete cannot improve performance.

  • First attempts at a new exercise may cause mild soreness. You at least 2 days of rest in-between these workouts to reduce soreness and adapt to exercise stress.

  • Just 10 minutes a day of wall ball can improve your game. Remember to use proper hand placement.

  • Every player on the field is part of the offense and the defense.

  • Playing other sports can develop your athletic abilities, can improve your individual and game skills and strategies, and can prevent overuse injuries.

  • Single and double leg hops strength muscles, reduce risk of injury during competition, improve power and reaction, and enhance running speed.

  • Plyos are plyometric exercises. They enhance power and speed through explosive movements. Proper form and body control are essential to seeing results and preventing injury.

  • Competitive edge: the extra time you put into stick skills and performance training separates you from the pack.

 


Dynamic Warm-up

20 yards there and back at a high intensity level (2x):

Jog, Shuffle R/L, A-skip, B-skip, Grapevine R/L, Buttkicks, High Knees

Flexibility Routine  (injury protection)

10 yards there and back at a slow pace (1x): 

  • Knee Hugs, Heel Walk, Toe Walk, Lunge Walk with Twist, Ankling

 

WORKOUTS

Stick Skills | Wall Ball

  https://www.youtube.com/watch?v=Kn_vZDcrukQ

 

 

Repeat all 3x | 3x per week

 

** Place 4 cones 20 yds apart in a box**

Sprint forward, shuffle right, backpedal, shuffle left

Rest 1 min

Sprint diagonal, shuffle left, dropstep diagonal, shuffle left

Rest 1 min

Sprint diagonal, shuffle right, dropstep diagonal, shuffle right

Rest 1 min

Sprint forward, shuffle left, backpedal, shuffle right

Rest 1 min

 

 

 

One set only | 2x per week

 

3x Sprint 5 yds and back, 10 yds and back, 15 yds and back

6x Sprint 60 yds, rest 30 sec

Rest 2 min

8x Sprint 40 yds, rest 20 sec

Rest 2 min

10x Sprint 20 yds, rest 25 sec

Cool down - Jog 3 min

 

 
 

Repeat all 3x | 3x per week

 

Single leg hops 30 sec left, 30 sec right

20 Lunge jumps (focus on form, explode to standing and switch)

Double leg hops 30 sec forward and back, 30 sec lateral

15 Bench dips

15 Push ups

 

 

 

 

 

One set only | 2x per week

 

Sprint 100 yds, rest 15 sec

Sprint 200 yds, rest 30 sec

Sprint 300 yds, rest 45 sec

Sprint 200 yds, rest 30 sec

Sprint 300 yds, rest 45 sec

Sprint 200 yds, rest 30 sec

Sprint 100 yds, rest 15 sec

Sprint 200 yds, rest 30 sec

Sprint 100 yds

Cool down - jog 2 min

 

 

Repeat all 2x | 3x per week

 

Jump rope double leg 1 min, rest 30 sec

Jump rope right leg 30 sec, left leg 30 sec, rest 30 sec

Jump rope forward and back 1 min, rest 30 sec

Jump rope double leg lateral 1 min, rest 30 sec

Jump rope feet together, feet apart 1 min

 

One set only | 2x per week

 

2x Sprint 5 yds and back, 10 yds and back, 15 yds and back

6x Sprint 60 yds, rest 30 sec

Rest 2 min

8x Sprint 50 yds, rest 25 sec

Rest 2 min

8x Sprint 25 yds, rest 20 sec

Rest 2 min

Cool down - Jog 3 in

 

Repeat all 3x ** In-season - 2x week; out-of-season - 3x week

 

High knee taps on lax stick 1 min

Squat jumps 1 min (focus on form and explode up)

Plank jumps 1 min

Wall sit 1 min

Tuck jumps 1 min

20 Lunges

One set only ** Out-of-season only - 2x week

 

Sprint 100 yds, rest 15 sec

Sprint 200 yds, rest 30 sec

Sprint 300 yds, rest 45 sec

Sprint 200 yds, rest 30 sec

Sprint 300 yds, rest 45 sec

Sprint 200 yds, rest 30 sec

Sprint 100 yds

Cool down - jog 2 min