This 4-week strength and agility training program is specifically designed for lacrosse players. It focuses on building explosive power, agility, and endurance needed for optimal on-field performance. Each week includes a balanced mix of strength training, plyometric drills, and agility exercises aimed at improving speed, strength, and quick directional changes. This program is ideal for lacrosse athletes aiming to enhance their athletic abilities, support injury prevention, and dominate in their game.
A
Reverse Lunge on Platform
3 x 8
B
Trap Bar Snap Downs
4 x 4
C
Split Squats w/ OLY Bar
3 x 10
D
Inverted Rows on Incline Bench
3 x 12
E
Forearms w/ Straight Bar
4 x 45
F
Dead Bugs w/ Weighted Plate
3 x 60 @ 25 lb
G
Lat Pull Down
4 x 15
Plyometric warm-up: two versions
A
* Knee down and explode up, land on opposite leg, skater 2 feet. Five repetitions per leg. * knee down, explode out to 2 feet, five repetitions per leg, two sets of each variation.
B
Depth jump to skater to broad jump
1 x 6
Circuit
C
PVC technical work for speed: two variations: * single leg Pogos to a switch, Two sets of up-and-down, 15 yards up and down equals one set, * Single leg Pogos to a double switch, 15 yards down and back, two sets.
D
Double Leg Hurdle Hop Over Sprint
1 x 6
E
Kettlebell Jumps w/ 2 Kettlebells
3 x 6
F
Depth Drop
1 x 6
G
Rotational Hurdle Ladder - with stutter
2 x 5
H
Rotational Hurdle Ladder - without stutter
2 x 5
A
Bench Press
10, 6, 3, 1, MAX
B
Plyo Pushups
5 x 5
C
Biceps with OLY Bar
3 x 12
D
Tricep Extensions w/ Dumbbells on Flat Bench
3 x MAX
E
Pendulum Lunges on Platform w/ Dumbbell or Kettlebell
3 x 8
F
Single Leg Calf Pop's on Platform
2 x 45
G
Single Leg RDL's w/ OLY Bar
4 x 8
H
Bulgarian Split Squats
4 x 12
A
Jump Cut Drill
2 x 4
B
Jump Cut Drill w/ Hurdles
1 x 6
C
Hurdle Hop to 90 Turn
1 x 6
D
Pushup Sprints
10 x 2
E
Curved Linear Running
5 x 20
F
Sprint, Stop, Explode
1 x 6
G
Double Leg Hurdle Hop Over Sprint
1 x 6
A
Dumbbell Bench Press
3 x MAX
B
Hex Bar Dead Lift
10, 10, 8, 8, 6, 6
C
Hamstring Switches on Foam Pad (Marching)
3 x 6
D
RDL's with Dumbbells
4 x 8
E
Dumbbell Snatch
3 x 6
F
Plank Rows w/ Dumbbell
3 x 8
G
Hip Drill on Two Platforms
3 x 45
H
Wide Grip Pull Ups
2 x 5