Woelmer Performance Solutions
Lacrosse1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
In Place Mobility A
Roll into the V x 10 Frogger Groin x 8ea Hip 90/90 x 8ea Side Lying 90/90 T-Spine Open Book x 8ea
Prep
B
Continuous Dynamic A
20 yd Space Down/Back Jog/Jog Scoops/Quad Pull w Reach Knee Hug to Rev. Lunge/ SL RDL Walk Pogos Fwd/ Pogos Bkwd Forward Skip/ Backward Skip A Skip/ Backward Open The Gate High Knees/ Backpedal In Place Pogo to Sprint/Jog Lateral Side to Side Pogo to Sprint/ Jog Lateral Side to Side Pogo to Sprint/ Jog
Speed/Agility
C
WLAX Speed Day 1
1/2K Forward Sprint-5yd x 3ea :45 rest Tall Plank Sprint-5yd x 2ea :45 rest On Stomach Arms Extended-10 yd x 4 1:00 rest Race,Chase, or Timed 10 yd Max Effort Sprints 2 pt Stance x 3ea 1:00 rest 20 yd MAX EFFORT Sprints <:4 x 3ea 1:30 rest
D
10x10 Speed Emphasis
4 x 0:20 @ 2:00
Prep
A
Extensive Plyo Warm Up
Back Pedal 2x40yd Forward Hops 2x40yd Backward Hops 2x40yd Forward Skater Hops (Double Hop) 2x40 yd SL Zig Zag Forward 2x20yd ea SL Zig Zag Backward 2x20yd ea Jog-100 yd/Jog-100yd L Shuffle Arm Swing-40 yd/R Shuffle Arm Swing-40 yd Scoops-20 yd/Quad pull w Reach-20 yd Nose Bleeds-20yd/Knee Hug to Reverse Lunge-20yd Forward A-Skip-20yd/Open the Gate-20yd Straight Leg Bound 40yd Straight Leg Skip 20yd
B
Track Tempo 400m/200m/100m
400, 200, 100 @ 2, 4, 5
C
Light Jog
1 x 5:00
A1
Banded Ankle Dorsiflexion Mobilization
3 x 15
A2
Deep Squat Ankle Rocks
3 x 10
B1
Big Toe Lifts
3 x 10
B2
Toe Scrunches
3 x 10
B3
Outer Foot Rocks
3 x 10
C1
Backward Toe Walks
2 x 20
C2
SL KB Around the World
C3
Floating Heel SL Skater Series
3 x 5
Conditioning
A
Bike or Versa Intervals Week 1
2 Sets :60 on/ 2:30 off 3 Sets :45 on/ 1:30 off 4 Sets :30 on/ :30 off bike recovery = active (low gear keep moving) versa recovery= completely off
Prep
A
In Place Mobility A
Roll into the V x 10 Frogger Groin x 8ea Hip 90/90 x 8ea Side Lying 90/90 T-Spine Open Book x 8ea Snap Down 2x5
Prep
B
Continuous Dynamic A
20 yd Space Down/Back Jog/Jog Scoops/Quad Pull w Reach Knee Hug to Rev. Lunge/ SL RDL Walk Pogos Fwd/ Pogos Bkwd Forward Skip/ Backward Skip A Skip/ Backward Open The Gate High Knees/ Backpedal In Place Pogo to Sprint/Jog Lateral Side to Side Pogo to Sprint/ Jog Lateral Side to Side Pogo to Sprint/ Jog
Speed/Agility
C
Lateral Sprint Session
1/2K Lateral Sprint 5yd - 2ea Side Tall Kneeling Lateral Sprint 10yd- 3ea Side On Stomach Lateral Sprint 15 yd 3ea Side :45-1:00 rest between reps
Conditioning
D
COD Week 1
1. 5 yd Accel + Stick Stop-4 reps Sprint 5 yards and stop as quickly as possible under control. 2. 45° Cuts - 4 ea side Sprint, plant hard, and redirect 3. Mirror Shuffle- 3x15
Prep
A
In Place Mobility A
Roll into the V x 10 Frogger Groin x 8ea Hip 90/90 x 8ea Side Lying 90/90 T-Spine Open Book x 8ea Leg Swings FWD/BKWD Side to Side 10ea
Continuous Dynamic B
B
Jog-100 yd/Jog-100yd L Shuffle Arm Swing-40 yd/R Shuffle Arm Swing-40 yd Scoops-20 yd/Quad pull w/ Reach-20 yd Nose Bleeds-20yd/Knee Hug to Reverse Lunge-20yd Forward A-Skip-20yd/Open the Gate-20yd Kick Skip 40yd/Straight Leg Bound 40yd Build Ups (40m Build 20m 75% Run) x2 Build Ups (40m Build 20m 85% Run) x2
Conditioning
C
WLAX Friday Conditioning Week 1
12x100yd <:23 Rest :30-:35 6x 50yd accelerations Rest: Walk back to start
