Plyo Lacrosse

APH-Powerhouse Training- Owner Dani Fuertes

Coach

Dani Fuertes

Welcome to the Lacrosse Plyometric program. This program is advanced but it is fun and will help you succeed. I am a big believer on mobility and making sure athletes have that range of motion. I wrote this because I have worked with lacrosse players and wanted to make sure that they were given the opportunity to grow. Hope you enjoy this program!

$35

Get Plyo Lacrosse

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Bands // Sled

Recommended

Barbells

Sample Week

Week 1 of 4-week program

Sunday

Plyo Lacrosse Series 1 | Day 1

Heel Clicks

1 x 12

Cat Cow

1 x 12

All 4's Shoulder Rotation against wall

1 x 12

Kneeling T-Spine

1 x 12

Glute Activation

1 x 12

BB Trap Rollout

1 x 30

Tennis Ball Direction Crossover

3 x 4

SL Balance with Pressure from outside

3 x 20

Push up Sprint Catch

3 x 4

Player Block

4 x 15 @ 15

Tuesday

Plyo Lacrosse Series 1 | Day 2

Heel Clicks

1 x 12

Cat Cow

1 x 12

All 4's Shoulder Rotation against wall

1 x 12

Kneeling T-Spine

1 x 12

Glute Activation

1 x 12

BB Trap Rollout

1 x 30

Shoulder Mobility Wall Slide

1 x 12

Acceleration/Deceleration

5 x 25

Crossover

4 x 10

Curve Sprint

5 x 1

Elbow plank rockers

3 x 12

Thursday

Plyo Lacrosse Series | Day 3

Heel Clicks

1 x 12

Cat Cow

1 x 12

All 4's Shoulder Rotation against wall

1 x 12

Kneeling T-Spine

1 x 12

Glute Activation

1 x 12

BB Trap Rollout

1 x 30

Shoulder Mobility Wall Slide

1 x 12

Zigzag Cone

4 x 1

Lateral Lunge w/ plate pull

4 x 10

Banded Low Half Kneeling Med Ball Push off

3 x 6

SL Broad Jump

3 x 3

Plate Hallow Hold Rockers

3 x 12

Coach

More from APH-Powerhouse Training- Owner Dani Fuertes

Dani Fuertes

Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.