Coach Nolan
LacrosseWant to Dodge like a Pro Lacrosse Player?
Want to Dodge like Sam Geiersbach, one of the fastest and strongest dodgers in the WLL?
This is the same program Sam Geiersbach uses when training for the upcoming season to improve her dodging.
This Program is Part 1 of 4 going into the detail exercises and progressions that Sam intently goes through when prepping for the season.
1 sessions per week
Must use App app to view and log training
Program Training
A1
SR Medial Hurdle Hop
1 x 4
A2
DC Stick Medial Hurdle Hops
1 x 4
A3
Cont DC Medial Hurdle Hops
1 x 4
A4
MR Medial Hurdle Hops
1 x 4
B1
Quick Straight Leg Bounds
3 x 15
B2
Ankle Dribbles
3 x 15
C
Fly 10 (30yd Build Up)
3 x 30 @ 10
D1
Resisted Jab to Base
2 x 4
D2
Icky Shuffle Jab to Base
2 x 4
E
Lead in to 2 Step Lateral Jab
3 x 4
F
Rhythmic 2 Hop Jab (45deg)
3 x 4
G
Lead in Juke
1 x 4
H1
DB Lateral Lunge -
3 x 8
H2
Shuffle to Lateral Lunge -
3 x 5
H3
Shuffle to MB Side Toss -
3 x 3
A1
45 Degree Bound - Stick -
1 x 5
A2
45 Degree Bound - Quick & Stick
2 x 3
A3
45 Degree Bound - Continuous
2 x 20
B1
Wall Drill - Single Switch
2 x 5
B2
A-Series - Single Switch
2 x 15
C
Resisted Sprints
3 x 10 @ 60
D
Sprint -
3 x 10 @ 60
E1
45 Degree Cut - Stick
3 x 3 @ 00:60
E2
45 Degree Cut - Continuous
3 x 3 @ 60
F1
Drop Step Cut
3 x 2 @ 60
F2
Drop Step Cuts - Continuous
3 x 2 @ 60
G1
RFESS -
3 x 5
G2
RFESS Hops
3 x 5
G3
SS MB Side Toss
3 x 5
A
Hurdle Hop Hop to Bound & Repeat
2 x 3
B1
SL Snap downs
2 x 5
B2
Band Assisted Decels
2 x 5
B3
5yd Decel Sprints
2 x 3
C
Decel Speed Trap
1 x 6 @ 20
D1
3 Hurdle Series - Stick
1 x 5
D2
3 Hurdle Series - Down/Back
3 x 5
D3
2 Hurdle Quick Down & Back Repeats
3 x 10
D4
3 Hurdle Series - Down/Back to Diagonal Sprint
2 x 3
D5
3 Hurdle Series - Drop Step
2 x 3
E
4 Cone Reaction Drill
4 x 15 @ 90
F1
Landmine SL Lateral Squat
3 x 5
F2
Band Assisted Lateral Lunge
3 x 5
F3
Hop Back to MB Side Toss
3 x 5
