Next Level Sports Performance
Lacrosse, Strength & Conditioning, Speed, Field SportsThe staff at Next Level Performance has been guiding lacrosse players in developing elite-level speed, strength, change of direction, and explosive power for over 20 years. Unfortunately, this is a key aspect of the game that younger lacrosse players often overlook until it is too late.
What you can expect from this program:
- Much more explosive 1st step
- Improved acceleration and top end speed
- Gains in usable strength for the game of lacrosse
- Reduced risk of injury
- Higher velocity on shots
- Dominate your space on the field with improved change of direction
- Hold your position when fighting for ground balls
- Play with a higher level of physicality
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warmup
10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle
B
Stationary Pogo
2 x 10
C
Alternating Pogo
3 x 10
D
Arm Cycle Series
E
2 Point Sprint Start (Side View)
6 x 10
F
Ascending Skater Jumps
2 x 8
G
Depth-Landing
3 x 3
H
Standing Box-Jump
1 x 6
I
Squat (Eccentric)
3 x 5
J1
Half Kneeling LM Press
3 x 12
J2
Wide-Grip Seated Row
3 x 12
J3
Double Leg Eccentric Val Slide Curl
3 x 6
K
Half-Kneeling Cable Press
3 x 6
L
Single Leg Stand
2 x 30
Prep
A
Dynamic Warmup
10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle
B
Side to Side Pogo Jump
2 x 10
C
A March
2 x 20
D
A Skip
2 x 20
E
Heel to Butt - Run
2 x 20
F
Straight-Leg Run
2 x 20
G
Power Skip for Height
2 x 20
H
Power Skip for Distance
2 x 20
I1
Bench Press (Eccentric)
3 x 5
I2
Eccentric Neutral Grip Pull Up
J1
Single Leg Eccentric Box Squat
3 x 6
J2
Straight Leg March
3 x 8
K1
Plank with Elbow Touch
3 x 8
K2
Squat Heel Raise
3 x 8
Prep
A
Dynamic Warmup
10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle
B
Stationary Pogos
2 x 10
C
Alternating Pogo Jumps
2 x 10
D
Lean Fall Sprint with Strap
6 x 10
E
Hurdle Hop to Lateral Jump (Land 2)
1 x 5
F
Hurdle Hop to Lateral Jump (Land 1)
1 x 5
G
Hurdle Hop to Lateral Jump (Quick Return)
1 x 5
H
Tuck Jump to Stick
3 x 3
I
Standing Broad Jump
1 x 6
J
Eccentric RDL
3 x 5
K1
Incline DB Press
3 x 12
K2
Prone DB-Row
3 x 12
K3
Bulgarian Split Squat
2 x 12
L1
1A DB Waiters Carry
2 x 20
L2
Single Leg Opposite Toe Touch
2 x 6
