Run and Gun: 3 Week Training
Champions Lacrosse Academy
LacrosseRUN AND GUN LACROSSE: 3 WEEK TRAINING!
**Run and Gun is a 3 Week Lacrosse Training Program designed for high school and middle school aged athletes. **
The Purpose is to quickly build speed, conditioning, shooting accuracy and stick skills for those about to start the season or just starting the season.
Weekdays: Plan on 15–20 minute workouts.
Saturdays: 20–30 minutes.
Sundays & Wednesdays are rest.
General format each session (weekday): 2–3 min dynamic warmup → main session (12–16 min) → 1–2 min cool down/stretch. Scale: middle school = slightly fewer reps, longer rest; high school = full reps, shorter rest, add intensity.
Additional notes: • We emphasize quality over quantity: correct technique, good form, and controlled recovery beats sloppy reps. • Hydration, sleep, and light stretching on rest days help recovery. • Progression: middle school athletes reduce sprints by ~20–30% reps and take 15–30s longer rest; high school follow full plan and push intensity. • Safety: proper warmup, stop if pain occurs, consult coach for contact simulation drills.
A
Head to Toe Stretch
Prep
A
Sprint Warm-Up
Warmup (2 min): jog, high knees, butt kicks, arm circles.
B
20 Yard Sprints
6 x 20
C
5-10-5 Shuttle
Recovery
D
Sprint Cool Down
Cool down (1–2 min): light trot, quad/hamstring stretch.
A
5 min of wall ball
B
Right and Left Handed Passing
2 x 50
C
Wall Ball: Quick Sticks
D
Face Dodge to a pass
E
Shoulder Stretch: Pass Through and Around the World
A
Head to Toe Stretch
Prep
A
Sprint Warm-Up
Warmup (2 min): jog, high knees, butt kicks, arm circles.
B
High Knees to Run
3 x 30
C
Butt Kickers to Run
3 x 30
Recovery
D
Sprint Cool Down
Cool down (1–2 min): light trot, quad/hamstring stretch.
A
5 min of wall ball
B
Wall Ball: Switching hands passing
1 x 50
C
Wall Ball Fake to a Pass
D
Face Dodge to a pass
E
Shoulder Stretch: Pass Through and Around the World
A
Shoot around and stick work
B1
Quad Stretch
B2
Five Way Shoulder | Feat. Kelly Starrett
B3
Hamstring Rope Stretch
B4
Calf Stretch
B5
Lying Trunk Twist
C
Leg Lift
3 x 10
Conditioning
D
Field Work: Warm up, split dodges, GLE to GLE
1) 4x50 warm up sprints at no more than 75% max effort. 2) 4-6 sets of split dodges into a shot on the run. 3) 2 runs GLE to GLE at no more than 75% max effort with a GB. Rest 60-90s in between.
E
Shooting and Stick Work
Recovery
F
5 min Team cool down stretch
Cool Down: 5 min team stretch of neck, shoulders and hips
Chris Spangler
I have coached youth, high school, D1 and professional lacrosse teams throughout my career. Coached Denver Outlaws from 2013-2020. Won the Major League Lacrosse championship in 2014, 2016 and 2018. Won 3 Colorado high school lacrosse state championships in 1990, 2009 and 2019. I have coached 13 collegiate All Americans, 6 high school All Americans and 62 All Conference players.
Failing to prepare is preparing to fail.
Get Run and Gun: 3 Week Training
