Elite Recruit HS Lacrosse
FAST Performance
LacrosseThis program is for the Elite High School Lacrosse Player who is in the recruiting process to play the College Level. The athlete should have a good understanding of lifting technique, sprint/lateral movement skills, agility and conditioning modalities. This is an advanced program for those players looking for an edge over their competition!
A1
Jump Rope
1 x 8:00
A2
Spiderman Plank
2 x 10
A3
Hands-Free Side Plank
2 x 10
A4
Movement Prep Detail
1 x 5
B1
Fast Feet/Slow Arms
2 x 10
B2
2-Step Lateral Shuffle
2 x 15
B3
Lateral Power Skip
2 x 20
B4
Single Leg Depth Jump
3 x 12
C1
Single Leg RDL
4 x 10
C2
Hamstring Tantrums
4 x 0:20
C3
Frankenstein Sled Drag
4 x 10
D1
Alternating Bench Press
4 x 12
D2
Alternating Cable Chest Fly
4 x 8
D3
Close Grip Push-Up
4 x 8
E1
Janda Sit Ups
4 x 10
E2
Glute Med Side Plank
4 x 10
E3
1/2 lunging cable lift
4 x 12
E4
Lying Leg Lift bicep Curls
4 x 20
A1
Bike Warm Up
1 x 5:00
A2
Adductor Plank
2 x 10
A3
Plank Walk outs
2 x 10
A4
Movement Prep Detail
1 x 5
B1
Ankle Bounces
2 x 30
B2
Straight Leg Skips
2 x 15
B3
DL Quick Box Jump
2 x 0:20
C1
Bulgarian Split Squat
4 x 10
C2
45* Lunge
3 x 8
C3
Single Leg Press
4 x 10
D1
1-Arm DB Row
4 x 10
D2
Band Assisted Pull-Ups
4 x 8
D3
Cable Push / Pull
4 x 12
D4
EZ Bar Lying Tricep Extension
4 x 12
E1
SB Back Extension with Rotation
4 x 10
E2
Walking Pallof Holds
4 x 10
E3
Plank Pull Through
4 x 12
E4
V-Ups
4 x 10
A1
Jump Rope
A2
Plank Body Saws
1 x 12
A3
Side Plank w/Abduction
1 x 12
A4
Movement Prep Detail
1 x 5
B1
Mini band monster walks
2 x 10
B2
Skater Hops
2 x 12
B3
Lateral B-Skip
2 x 20
C1
Trap Bar Deadlift
4 x 10
C2
SB Hammy Curl
4 x 8
C3
Barbell Hip Thrust
4 x 10
D1
1/2 Supported DB Bench
4 x 12
D2
1/2 kneeling cable chop
4 x 12
D3
Side Plank w/Cable Press
4 x 12
E
Reverse incline bicep curls
4 x 12
F1
Reverse Hyper on an incline bench
4 x 12
F2
TRX Atomic Push-Up
4 x 12
F3
Olympic Bar Rollouts
4 x 10
A1
Bike Warm Up
1 x 5:00
A2
Plank Jacks
2 x 16
A3
Plank Toe Touch
2 x 12
A4
Movement Prep Detail
1 x 5
B
Banded running in place
3 x 0:20
C1
Sprint Wall Drill
3 x 0:20
C2
Box Sprint
3 x 0:20
C3
Single Leg Depth Jump
2 x 12
D1
Front Squat
4 x 10
D2
TRX Suspended Lunge
4 x 10
D3
Lateral 1-leg box blast
3 x 10
E1
Cable Skier Pull-Downs
4 x 12
E2
DB Pullover
4 x 10
E3
Supine DB Tricep Press
4 x 12
F1
TRX Oblique Crunches
4 x 12
F2
Prone Banded Supermans
4 x 12
F3
Side Plank w/Knee Drive
4 x 12
F4
Pallof Press with Rotation
4 x 12
JC
CSCS*D RSCC*D XPS Certified Performance Coach JC has 30+ years in the Sport Performance Industry. His clients have achieved the highest levels of performance in HS, NCAA and International Success through his programming.
