New

Sam Geiersbach Dodging Program

Coach Nolan

Lacrosse

Coach

Patrick Nolan

Want 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.

$50

Get Sam Geiersbach Dodging Program

Cutting

Move like an elite Dodger

Not Scoring?

This program will help you create space and start getting better scoring opportunities

Speed

Develop that ground breaking speed

Features

Access to your coaches

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

Programming 3 days per week

This will be mainly a speed and agility focus with a power block at then end to pair nicely with speed

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Recommended

Bungees // Med Balls // Cones // Hurdles // Barbell // Dumbbells

Sample Week

Week 1 of 4-week program

Sunday

Sam Geirsbach Dodging Program P1D1

SR Medial Hurdle Hop

1 x 4

DC Stick Medial Hurdle Hops

1 x 4

Cont DC Medial Hurdle Hops

1 x 4

MR Medial Hurdle Hops

1 x 4

Quick Straight Leg Bounds

3 x 15

Ankle Dribbles

3 x 15

Fly 10 (30yd Build Up)

3 x 30 @ 10

Resisted Jab to Base

2 x 4

Icky Shuffle Jab to Base

2 x 4

Lead in to 2 Step Lateral Jab

3 x 4

Rhythmic 2 Hop Jab (45deg)

3 x 4

Lead in Juke

1 x 4

DB Lateral Lunge -

3 x 8

Shuffle to Lateral Lunge -

3 x 5

Shuffle to MB Side Toss -

3 x 3

Tuesday

Sam Geirsbach Dodging Program P1D2

45 Degree Bound - Stick -

1 x 5

45 Degree Bound - Quick & Stick

2 x 3

45 Degree Bound - Continuous

2 x 20

Wall Drill - Single Switch

2 x 5

A-Series - Single Switch

2 x 15

Resisted Sprints

3 x 10 @ 60

Sprint -

3 x 10 @ 60

45 Degree Cut - Stick

3 x 3 @ 00:60

45 Degree Cut - Continuous

3 x 3 @ 60

Drop Step Cut

3 x 2 @ 60

Drop Step Cuts - Continuous

3 x 2 @ 60

RFESS -

3 x 5

RFESS Hops

3 x 5

SS MB Side Toss

3 x 5

Thursday

Sam Geirsbach Dodging Program P1D3

Hurdle Hop Hop to Bound & Repeat

2 x 3

SL Snap downs

2 x 5

Band Assisted Decels

2 x 5

5yd Decel Sprints

2 x 3

Decel Speed Trap

1 x 6 @ 20

3 Hurdle Series - Stick

1 x 5

3 Hurdle Series - Down/Back

3 x 5

2 Hurdle Quick Down & Back Repeats

3 x 10

3 Hurdle Series - Down/Back to Diagonal Sprint

2 x 3

3 Hurdle Series - Drop Step

2 x 3

4 Cone Reaction Drill

4 x 15 @ 90

Landmine SL Lateral Squat

3 x 5

Band Assisted Lateral Lunge

3 x 5

Hop Back to MB Side Toss

3 x 5

Coach

More from Coach Nolan

Patrick Nolan

Patrick Nolan is the owner and founder of Pivotal Sports Performance located in Denver, Colorado. He has worked with hundreds of athletes ranging from 7yrs old to pro athletes (NFL, MLB, NHL, PLL, NLL). He has worked with athletes that have gone on to earn D1 scholarships along with athletes participating in the NFL Combine. Patrick is a Certified Strength and Conditioning Specialist (CSCS)