FAST Performance
LacrosseThis program is an advanced off-season program designed for high school or college level players. The program will focus on full body strength, power and rotational ability. This will include functional based training for mobility, soft tissue and flexibility as well.
Additionally this program features speed, agility and conditioning specifically focused on movements and development to prepare for a lacrosse season.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Light Jog
1 x 20
A2
Backpedal
1 x 20
A3
Speed Skips
1 x 20
A4
backward skip
1 x 20
A5
Defensive Shuffle
A6
Carioca
A7
Knee Hug
A8
Walk Quad Stretch
A9
Lunge Stretch
A10
Lateral Lunge
A11
Air Squat
A12
Pogo Jump
A13
High Knees With Forward Travel
A14
A-Skip
A15
Power Skip
B
Hip Series
C1
Back Squat
4 x 8 @ 8
C2
Plank
3 x 0:45
D1
DB Lunge
3 x 8
D2
Reverse Hyperextension
3 x 10
D3
Bird dog row
3 x 10
E1
American KB Swing
3 x 12
E2
Med Ball Slam
3 x 10
F
Blackburn Series
3 x 10
G
Sprint
8 x 20 @ 10
H1
Butterfly Stretch
2 x 00:20
H2
Calf Stretch
2 x 00:20
H3
Kneeling Hip Flexor Stretch
2 x 00:20
H4
Quad Stretch
2 x 00:20
H5
Pigeon Stretch
2 x 00:20
A1
Light Jog
1 x 20
A2
Backpedal
1 x 20
B1
Speed Skips
1 x 20
B2
backward skip
1 x 20
B3
Defensive Shuffle
1 x 20
C
Carioca
1 x 20
D1
Knee Hug
1 x 3
D2
Walk Quad Stretch
1 x 3
E1
Lunge Stretch
1 x 3
E2
Lateral Lunge
1 x 3
E3
Air Squat
1 x 10
F
Pogo Jump
1 x 10
G1
High Knees With Forward Travel
1 x 10
G2
A-Skip
1 x 10
H
Power Skip
1 x 3
I
Hip Series
1 x 8
J
Quick Feet
1 x 0:05
K1
Bench Press
3 x 8 @ 7
K2
Pull-Up
3 x 8
K3
1/2 kneeling cable chop
3 x 10
L1
Incline DB Bench Press
3 x 10 @ 8
L2
DB Push Press
3 x 6
L3
Side plank row
3 x 6
M1
DB Shoulder Press
3 x 10
M2
Band Pull-Apart
3 x 10
M3
MB Windmill Slam
3 x 8
N1
Bear Crawl
3 x 10
N2
DB Lateral Raise
3 x 10
N3
DB Front Raise
3 x 10
N4
Grip Work
3 x 15
O
Flying 60s
8 x 60 @ 8
P1
Chest Stretch
2 x 0:20
P2
Thoracic Extension on Foam Roller
2 x 0:20
P3
Shoulder Mobility - Lax Ball
2 x 30
A1
Light Jog
1 x 20
A2
Backpedal
1 x 20
B1
Speed Skips
1 x 20
B2
backward skip
1 x 20
C
Defensive Shuffle
1 x 20
D
Carioca
1 x 20
E1
Knee Hug
1 x 3
E2
Walk Quad Stretch
1 x 3
F1
Lunge Stretch
1 x 3
F2
Lateral Lunge
1 x 3
F3
Air Squat
1 x 10
G
Pogo Jump
1 x 10
H1
High Knees With Forward Travel
1 x 10
H2
A-Skip
1 x 10
I
Power Skip
1 x 3
J
Hip Series
1 x 8
K
Quick Feet
1 x 0:05
L1
DB RDL
3 x 8 @ 8
L2
Double Db Snatch
3 x 6 @ 7
L3
Box Jump
3 x 6 @ 24
M1
DB Lateral Lunge
3 x 10
M2
1 Leg Lat Hop
3 x 6
M3
MB Lat Throw
3 x 6 @ 10
N1
Cable Drop step Lift
3 x 8 @ 6
N2
1/2 kneeling pallof hold
3 x 15
N3
Sandbag Pull Through
3 x 8 @ 6
O1
Forward Back Pedal Agility
4 x 1
O2
Shuffle to sprint
1 x 4
O3
Zig Zag Cuts
4 x 1 @ 7
P
Foam Roll
1 x 15:00
A1
Light Jog
1 x 20
A2
Backpedal
1 x 20
B1
Speed Skips
1 x 20
B2
backward skip
1 x 20
C
Defensive Shuffle
1 x 20
D
Carioca
1 x 20
E1
Knee Hug
1 x 3
E2
Walk Quad Stretch
1 x 3
F1
Lunge Stretch
1 x 3
F2
Lateral Lunge
1 x 3
F3
Air Squat
1 x 10
G
Pogo Jump
1 x 10
H1
High Knees With Forward Travel
1 x 10
H2
A-Skip
1 x 10
I
Power Skip
1 x 3
J
Hip Series
1 x 8
K
Quick Feet
1 x 0:05
L1
Db Lunge w/ curl and press
3 x 8
L2
DB Push Press
3 x 6 @ 8
L3
90/90 breathing
3 x 6
M
N1
DB Manmaker
3 x 6 @ 8
N2
Side Plank T press
3 x 6 @ 8
N3
Side plank row
3 x 10
O
Battle Rope Alternating Waves
8 x 10 @ 10
P
Hollow Sprints
6 x 40 @ 7
Q1
Thoracic Extension on Foam Roller
Q2
Foam Roll IT Bands
Q3
Foam Roll
R1
Kneeling Hip Flexor Stretch
R2
Deep Squat Stretch
R3
Lying Knee to Knee Stretch (Hip Internal Rotation)
R4
Hamstring Rope Stretch
R5
Butterfly Stretch
R6
Calf Stretch
R7
Lat & Pec Stretch
